If you’re starting a new program at the gym and you want to build some muscle, you’ve probably started thinking about getting your hands on protein powder. You’ve heard that it’s good for muscle gain, weight loss, tissue repair after working out, and it also helps your body make enzymes and hormones. Some protein powders are also packed with vitamins and minerals, but how do you pick the best one for optimal results? Keep reading if you want to get to know the best 7 types of protein powder and the results they produce.
Whey protein is the most popular one, as it’s a complete protein, meaning that it has all nine of the amino acids humans need in their diet. It comes from milk, so it has a lot of lactose, which many people can’t properly digest. However, you can opt for the amazing WPI (whey protein isolate), as it’s processed in the way that a great portion of fat and lactose is removed. It offers benefits such as weight loss, reduced blood pressure, and lowered cholesterol.
Casein is also found in milk, and it’s really similar to whey protein, but it digests slowly, and it’s less effective than whey. It’s advised to take it before going to bed, as it secures a stable flow of amino acids for muscle recovery. You can also take it if you’re going long periods without food, as it reduces muscle breakdown in those instances. Sometimes, however, it is best to get your protein source from bars, rather than powder and it is worth checking out this list of recommended protein bars from My Fit Station so that you can make the best decision for you.
There are a few things you need to note down if you’re thinking of taking soy protein. First of all, it’s one of the few plant-based proteins thought to be of a high-quality, so it’s a good replacement for whey or other proteins if you’re lactose intolerant or vegan. It contains phytoestrogens, which may decrease testosterone and increase estrogen, so even though it may not be ideal for men, it might be beneficial for post-menopausal women. It contains all of the essential amino acids, so it helps with muscle recovery but isn’t optimal in large doses.
If you prefer supplements based on animal proteins because you have a dairy allergy and can’t properly digest whey or casein, then egg proteins are a good option for you. Whole eggs are one of the healthiest whole foods in the world, as they provide a lot of nutrients. Even though egg protein powders are made from egg whites, you still experience a good portion of fullness after you consume them. This powder is rich in vitamins and minerals, and it’s second to whey protein when it comes to leucine quantity.
This is another really good plant-based protein, which you should consider implementing in your diet, especially if you want a less-processed protein source. It’s easily digestible, so your body can use almost all of the nine acids it contains for its important functions. Also, it represents a good source of fibre and omega 3 and 6 fatty acids, which will strengthen your immune system.
Brown Rice Protein
As a whole grain food, brown rice is less processed than white rice, so it retains the nutrients white rice doesn’t, such as vitamins, minerals, and antioxidants. It’s rich in fibers, so it aids with weight loss. Besides that, it’s good for people with diabetes, as it has a low glycemic index, thus has less of an impact on blood sugar. It was shown in a study that the benefits it has on body mass, skeletal muscle hypertrophy, power, and strength are comparable to that of a whey protein powder.
Mixed Plant Protein
Due to the fact that plant-based proteins aren’t complete, increasing muscle mass might be a bit more difficult for people who consume them. However, they can be a good source for muscle growth as long as certain plant-based proteins are combined. They are rich in fiber, so they digest slower, but are still a good alternative to whey or other animal-based proteins.
Even though these protein powders are a good supplement to your diet, it’s really important to know when to actually use them. Before even considering which one to start taking, you should first calculate your nutritional needs. If your diet is already rich in protein, you won’t see much difference. But, if you don’t get enough protein from it, you should supplement it with one of these powders, just pay attention to what kind of results they produce.