For those that are looking to build lean muscle, getting adequate amounts of protein is very important. Protein is essential for physical performance and your overall health. When you go to the gym and lift heavy weights, you are actually tearing your muscle fibers apart. The growth in the muscle comes when you rest and recover.
There are many things to consider when picking the best protein powder, but here, you will get a breakdown on some of the most prominent protein powder source.
You could also opt to make your own homemade powder. Simply combine dry milk or egg powder, foods high in protein such as nuts and other supplemental flavors. Watch your sugar and fat levels when combining in the blender.
Casein protein powder is a variety of protein found in milk. It is digested rather slowly in the body, which helps immensely in the decrease of muscle breakdown. Casein is also valuable in enhancing strength and boosting your metabolism.
With casein, muscles are steadily more exposed to amino acids, and muscle protein breakdown is reduced. Studies have suggested that casein in the best type of protein to use during resistance training because of the reduction of fat mass, and the gain of lean mass and chest strength.
If you value muscle mass growth and the loss of fat on a calorie-restrictive diet, casein protein powder carries a lot of value because it is very slow at digesting dairy protein.
Whey protein primarily comes from milk and is rich in branched-chain amino acids. Amino acids help facilitate muscle protein synthesis. Whey protein has shown to help build and maintain muscle mass to a great degree. There have been other studies that have suggested that whey protein may improve overall body composition via increasing lean muscle mass and decreasing fat levels.
You will see that whey protein provides a swift increase in amino acids that help the body increase overall strength and muscle mass. This also promotes the loss of fat and can reduce appetite, which is great for losing weight.
Whey protein isolate is the optimal type of protein powder option if you have an intolerance to lactose. It can be used in a variety of diets, be it vegetarian, ketogenic or gluten-free.
As mentioned before, eggs are a great and easy source to find protein. This is because eggs have been shown to be one of the best foods for decreasing your appetite and helping you stay full for extended periods of time. However, egg protein is arguably an even more excellent source to incorporate high-quality protein into your diet.
Egg protein powders are usually made from the egg whites as opposed to involving the yolk. You have to consider that the sensation of feeling full will decrease if the yolk is cut out because of the fat that is in there. Despite that, the quality of the protein remains excellent.
What makes eggs valuable in any protein-oriented diet is that they are a complete source of protein. This means that the 9 essential amino acids that your body cannot make on its own are present in eggs. Even more so, egg protein is the second highest protein powder source of leucine, which is a BCAA that plays a big role in maintaining muscle health, trailing only whey protein.
Egg protein remains a high-quality source of protein that is easily absorbed into your system. Incorporate this into your shakes, and you will see your muscle mass rise because of it.
Pea protein is a relative novice when it comes to protein powder because it is new and highly popular with those who go vegan or vegetarian. Also, there are those that have sensitivities or allergies to egg or dairy-based proteins. Pea protein originates from the yellow split pea, which is a legume high in fiber that contains pretty much all of your essential amino acids.
Studies in rats have shown that pea protein is absorbed a bit more slowly than its whey counterpart. There also seemed to be a hypotensive effect, as a study in humans and rats with elevated blood pressure had a decrease when they took pea supplements. Due to the scarce research, the results of the studies have yet to be confirmed. Preliminary findings have been encouraging regardless.
Soy protein is a form of protein that is isolated from the soybean. It is a high source for protein while remaining relatively low in fat. It is known for also being high in omega-3 fatty acids, which is great for lowering bad cholesterol and raising good cholesterol.
With the number of supplementary antioxidants, amino acids, and fiber, it is a nutritious alternative if you do not want a dairy-based protein. In addition, you will see that there are low levels of saturated fat, so there are no drawbacks to making a nutritious drink.
Analyze your lifestyle, workout habits, and dietary needs and see which form of protein powder will be right for you.