Benefits of Protein Powder
Provides amino acids essential to build and repair muscles
May increase protein intake
Can be a good supplement for those with diets deficient in protein or wanting to increase their protein intake
May help build/maintain lean muscle mass, promote weight loss, and aid recovery from exercise by repairing damaged muscle tissue
Protein powders are popular supplements for building muscle, aiding weight loss, or providing an energy boost. It is important that people looking at taking a supplement such as this look into the product’s nutritional values before purchasing it. Protein powders can come from numerous sources including eggs, milk, and soybeans. Some contain only one form of protein whereas others have a variety added. Particular attention should be paid to the amount of sugar and fat the product contains.
There are many forms of protein powder available on the market today. Some common examples include whey, casein, egg, soy, and rice. There is often a great deal of confusion about these ingredients and what they actually do in regards to building muscle or aiding weight loss. To get a better idea of how each source affects the body it helps to understand how it is processed by the human digestive system.
Whey protein:
Isolated from milk this form of protein absorbs rapidly into the bloodstream. Its amino acids can be used directly for energy or for repairing/building lean muscle tissue. This quality makes it a popular supplement among athletes and bodybuilders.
Casein protein:
This type of protein is isolated from milk and absorbed into the bloodstream at a slower rate than whey. It creates a sustained release of amino acids which can be used to improve lean muscle mass, increase fat loss, or provide the body with energy.
A disadvantage of this form is that there is evidence showing it can reduce how much calcium your body absorbs from food. This may be hazardous to bone health, especially in older men. Another form called calcium caseinate has been created to help counter this effect.
Egg white powder:
As the name suggests egg whites are the source for this type of powder. The egg white forms a gel in contact with the stomach acids. This can slow the digestion process to help avoid spikes in blood sugar levels. Egg white protein powder is often used by athletes who are looking to increase their caloric intake but do not want to exceed their carbohydrate limits for the day.
Benefits of protein powder:
Slow the release of amino acids into the bloodstream for sustained effects
Increases caloric intake without exceeding daily carbohydrate or fat requirements
May improve athletic performance
Egg white is a great source of protein, which in turn is essential for building muscles and it is also rich in vitamins like riboflavin, niacin, thiamine, vitamin B12, pantothenic acid, phosphorus, selenium, and zinc. All these are necessary to develop body mass.
Below are some of the advantages that whey protein has over other kinds:
It helps you get stronger:
Unlike animal foods that are high in saturated fats have bad cholesterol that can cause heart problems even strokes, Wey protein helps improve lean muscle mass. It aids in reducing body fat and preventing the loss of muscles that occurs when one is aging
Helps you lose weight:
Wey protein is low in calories and carbohydrates and high in fiber which can help you lose weight without affecting your health. Whey protein supplements especially whey isolate may help with appetite suppression, helping you to maintain a healthy dietary plan
It has anti-aging properties:
Whey proteins contain several antioxidants such as glutathione that protect our cells from damage that makes us look older than we really are which is mostly caused by free radicals that come from stress, pollution, and smoking. So choosing to take whey may be one of the best things done for your skin
It helps you recover faster after workouts:
Taking whey protein can help to speed up the process of muscle recovery and reduce fatigue during workouts thus allowing more frequent training.
Good sources of wey protein:
The best thing about taking whey protein powder is that it is readily available in the market and also at very cheap rates compared to other sources of proteins like meat, fish, or dairy products which are considered expensive, and foods rich in proteins such as meats and dairy products have a high caloric value. Here are some good suggestions on some healthy sources for wey protein:-
Whey Protein Concentrate:
That has over 70 percent concentration of wey material, while whey concentrate that has a minimum concentration of 30 percent with the rest being fat and lactose. It is effective in increasing your caloric intake through proteins but it has a high carbohydrate content so you have to take precautions not to go over the limit for the day
Whey Protein Isolate:
This contains 90 percent pure wey material, while whey isolate that contains over 90 percent of pure proteins with a very low quantity of carbohydrates and fats. This type of protein supplement is preferred by athletes working on their body mass as it has a good amount of amino acids that are required for muscle growth.
Hydrolyzed Whey Protein:
In this form of powder, whey molecules are broken down into smaller units through the process called hydrolysis which makes them dissolve easily in water making them very fast-acting. This powder also has a very high concentration of amino acids that are required for muscle growth and repair
Whey Peptides:
These are the smallest molecules in whey which speeds up their digestion thus allowing them to be readily available for use by the body, they are used in baby food because it helps with the rapid development of muscles and tissues during infancy and childhood. Whey peptides can easily bind to casein in the stomach thus making them more effective than other kinds of protein powders.
Egg Protein:
Eggs have been known as a good source of wey material due to their low calories content and yet being rich in proteins with no or less saturated fats, but when processed into egg protein powder, these advantages become even better and more accessible.
Many people with lactose intolerance can eat eggs without worrying about not being able to digest them which is a problem in most wey rich foods such as meats and dairy products. Eggs are one of the best sources of wey material but it has a high caloric value, so taking egg protein powder allows you to get proteins from eggs while reducing the intake of calories from the yolk
When whey protein compared with other kinds:
Egg Protein:
this kind of protein supplement has been found to be 80 percent better than beef when used by weightlifters after their workouts because it enhances muscle growth more effectively while preventing fat deposits on your body that occur due to the breakdown of muscle tissues.
Soy Protein:
This is another kind of protein supplement that has been found to be good in building muscles, but it has a drawback because it contains phytoestrogens that can cause hormonal changes in both men and women which may lead to the development of feminine characteristics over time, so it must be taken with caution especially by males.
Whey protein does not contain any estrogen compounds thus making it safe for use by both sexes, unlike soy protein powder which has high concentrations of these compounds.
Pea Protein:
This is made from yellow peas but despite its source, you should still watch out when taking them because they also have phytoestrogens just like soy proteins, also, just like soy protein, pea protein should not be taken by male athletes because it can cause hormonal changes over time.
Rice Protein:
This type of powder is made from brown rice and similar to peas, it has phytoestrogens which should make you very careful when taking them especially by males but if you are a female then there will be no harmful effects on your body as long as you take the recommended dosage only. Whey protein powder does not contain estrogen compounds thus making it safe for use by both sexes.
Colostrum:
this type of supplement contains proteins that are good for building muscles faster than whey but it has higher concentrations of lactose and fat making them less effective than whey protein powder when it is being used for weight loss, but if a person has high cholesterol that requires a low-fat diet then this kind of supplement can be great since they have a low concentration of both lactose and fats. Whey protein powder does not have any concentrations of cholesterol thus making it safe for use in diets that require avoiding foods with high levels of cholesterol.