All About Protein Powders
Protein powders and shakes are not just gym fads. They have amazing benefits that can help you with your fitness and nutrition goals. They can be used as meal replacements, post/pre-workouts, and give you a boost during your workout. Choosing your correct protein and the best way to consume it can be a challenge because there are so many options. This guide will help you figure out which protein powder would be good for you as well as how to use them for specific needs.
Why Should I Use or Not Use Protein Powder?
Some athletes, bodybuilders, and people with dietary restrictions will use protein powders to gain muscle or to get the proper amount of protein needed for the day. Most people that aren’t doing more than 30 minutes of intense activity or do not have a restricting diet such as vegan and vegetarian don’t necessarily need protein powders. We can get an adequate amount of protein that the body needs from food alone. Specifically, an average person needs about 0.8 grams of protein per kilogram of body weight per day. But an athlete or someone who exercises vigorously needs to consume up to 1.5 grams of protein per kilogram of body weight per day. (There are protein calculators that can tell you an estimated protein consumption amount based on lifestyle, weight, and gender.) Because consuming that much protein can be challenging from food alone, most athletes and bodybuilders turn to use protein powders to supplement that protein that they don't get. The best rule is to look at your diet and activity levels and determine if using a protein powder is right for you.
Other reasons to use protein powder are for growing teens who need more protein during activities, athletes who are recovering from injuries, or losing weight and using it as a meal replacement.
When Should I Use Protein Powder?
Protein powder can be used whenever depending on the type of protein. Some are good to drink before bed or have good post-workout benefits. Protein shakes and smoothies can be consumed for breakfast when mixed with fruits and veggies as a meal replacement. The powder can also be mixed with water to be consumed during or after a workout. Shakes can also be used as a healthy snack throughout the day. In summary, you can use protein powder whenever you like depending on what your goals are. Consuming protein shakes after a workout can help with building muscle. Drinking a shake in the morning can curve morning hunger and acts as a great breakfast. Protein powder can also be added to other drinks and foods such as oatmeal and pancakes to get protein in other ways besides the traditional shake.
Which Powder Should I Use?
If you find that you may want or need to use a protein powder it can be difficult finding the right one. There are pre-made shakes, customizable powders, and more that can be very intimidating to look at. There are also many brands of protein powders and they all have something different whether that’s ingredients, measurements, or a targeted audience. Because they are all so different, it is good to figure out what kind of protein is needed in your diet for your specific needs and then decide from that category. There are many types of protein and they each have their own benefits. Some protein powders are complete while some are not. A complete protein powder includes all 9 amino acids that the body cannot produce itself. Three of those amino acids form a group called branched-chain amino acids or BCAAs. These BCAAs (leucine, isoleucine, and valine) are key for muscle growth and are important when considering a protein powder for exercising.
1. Whey Protein
This is the most popular protein powder on the market. It is a complete protein and is easily soluble in water which is great when drinking with just water or milk. Having a complete protein is beneficial for muscle growth and repair. This makes whey protein great for drinking directly after a workout for muscle gain.
2. Egg Protein
Egg protein is also a complete protein and it is lactose-free! This kind of protein is great if you want a strong protein powder without lactose. They tend to be lower in calories compared to whey proteins if that is important to your nutrition goals.
3. Casein Protein
Casein protein is derived from milk just like whey. The difference between the two is that casein is digested slower. It is often consumed at night and used to feed your muscles as you sleep. Casein can also be used during the day if you want to slowly digest your protein before a workout.
4. Collagen Protein
Collagen is wonderful for skin, bones, and joints! This powder can be used in conjunction with your other protein powders. Using collagen is great when you need a boost to your joints. Don’t expect this powder to do much for your muscle gains.
5. Soy Protein
Soy is a great alternative for vegans and vegetarians. It is also a great choice if you want a lactose free option. Soy is a complete protein, so you are not missing anything if you decide to go plant-based! The difference here will be taste and solubility. Soy does not dissolve as much as whey so shakes and drinks will be thicker. Also, soy protein will taste similar to plant milk.
6. Pea Protein
Pea protein is an amazing vegan option that is rich in iron. It is not a complete protein like soy is, but that doesn’t mean that you cannot get the protein you need from this powder. It can be mixed with other vegan powders to make it complete or can be taken alone and completed with a good healthy diet. It is more complete than rice protein.
7. Rice Protein
Rice protein is the most incomplete protein but it is still a great option for vegans. Most protein powder brands combine rice protein with another type of protein to make it more complete. Rice protein is allergy-friendly and digests easily. Just like other vegan protein powders, this one can be complete with a healthy diet.
8. Mixed Protein
Many companies will mix different proteins to create a full protein powder that has more benefits than a single protein. Mixed proteins are common for vegan powders. Soy, rice and pea proteins get combined to make the protein powder more complete. These mixed powders are great when looking for meal replacements or wanting a more custom approach to your powder.
Summary
In summary, you can drink or eat the amount of protein that works for you depending on your specific goals and dietary restrictions. Also, you can pick whatever protein you like depending on how much you want to spend and how you want to consume it. You also might not need protein powder because the optimal amount of protein can be eaten through foods that are already in your normal diet.