Protein powder supplement is a quick way to aid our body is nourished and satisfied. We can use them for different reasons like loosing weight, improving without performance, building muscle mass for overall fitness, etc.
If we look around, we find there are numerous protein powder options are available. It is important to know the difference between protein powders and how they benefit our body.
Types of Protein & Their Uses
1. Whey Protein is one of the most generally used protein type which is best for daily usage. It comes with all the essential amino acids that is easily digested. It also helps to reduce stress, anxiety and beneficial for boosting up the energy.
2. Soy protein is another common protein which helps to reduce high cholesterol and eases symptoms of menopause in many women. It can help to build bone mass for better growth.
3. Egg Protein which releases more slowly than whey protein, and can be taken throughout the day.
4. Milk Protein is type of protein which helps to support immune function and enhance muscle growth in everyone.
5. Brown Rice protein, 100% plant based, it is a great choice for vegetarians or for people who can not consume dairy products. It also comes gluten free.
6. Pea protein is highly digestible, economical, budget friendly and hypo-allergenic.
7. Hemp protein, a 100% plant based, which is a good source of omega-3 fatty acids.
What is whey protein?
Whey protein is the by produced which is formed during the process of making cheese. It is the left over liquid, once the milk is curdled and strained out. In its original form, it is one of the most popular sports & wellness nutrition product in the world because of its cost, effectiveness and availability. Whey is rapidly digestible and absorbed in our body. Thus, it gets into our blood stream and our muscles grow very quickly. It is beneficial after training sessions when you need to initiate the recovery process. It comes in four different forms, from which all are abundant in branched-chain amino acids (BCAAs), which is crucial elements in rebuilding and repairing the muscular damage, caused by exercise and work out.
Type of whey protein
1. Whey Protein Concentrate
It is the most common type of whey protein, used to increase intake of dietary protein, with a goal of body building.
Whey concentrate contains around 70 to 80% protein concentration, with lactose that I'd carbohydrate and fat in limited quantity, up to 20%. But the protein concentration and other nutrients varies from brand to brand.
2. Whey Protein Isolate
Whey Protein Isolate is a similar type of whey protein, but it is just more refined version of concentrate whey. In protein isolate, the fat and lactose levels are already filtered out during the process. Ths process of filtering out carbohydrates and fat generates an average protein concentration of Whey isolates, that gets boosted over 95%. Whey Isolate could be great choice for lean muscle building.
There have been various studies which revealed that people who have low milk digestibility or Lactose intolerance, they respond better with whey isolate compared to whey concentrate.
3. Hydrolyzed Whey
Hydrolysate through undergoing Hydrolysis, is a partially digested form of whey protein. The whey protein undergoes the process of partial breakdown to get whey hydrolysate, where the long protein chains are broken down into simpler chains that inhances the digestibility and also reduces the many allergies.
If you want to absorb your protein quickly in the body with not wanting to cause any digestion troubles, Whey is an ideal option for you.
Benefits of whey protein powder:
Whey protein contains nine essential amino acids, which are rich in crucial branched-chain amino acids (BCAAs) such as leucine. It is a growth-promoting amino acid. Whey protein also contains cysteine which promotes glutathione levels, a cellular antioxidant. Whey protein is the most effective to promote growth in our bodies. For an instance, Human breast milk that is fed to newborns, has 60% more whey as compared to cow’s milk, which only consists of nearly 20% whey.
There are numerous benefits of whey protein powder, few of them are listed below:
1. Increases body strength and muscle mass
Whey protein is proven to increase muscle mass and body strength by releasing anabolic hormones like insulin that is responsible for our muscle growth. The leucine content stimulates muscle protein synthesis in the body. It is protein and amino acids which works on muscle growth Unlike other protein sources, whey protein generates muscle growth faster.
2. Protects from eczema and allergic conditions in kids
Not just for adults, Whey protein is beneficial for Infants, who are made to consume this protein mixture by mouth in the 3 to 12 month time period from their birth which lowers the risk of developing red, itchy skin and allergic reactions easily. But once they are grown up beyond the specific age, consuming whey protein will be ineffective on their resistance to these conditions.
3. Eat less but feel full
Whey protein has an incredible effect on satisfaction. It is ranked highest among every macronutrient when it comes to inner satisfaction. It increases your energy expenditure by balancing the number of calories you consume, etc. Few studies have found that, if even you eat one fourth of your daily requirement in proteins, your crunch down the hunger cravings over by 60%. Now, If you combine whey protein consumption with weight lifting, you may lose about 8 pounds of weight through increasing lean muscle mass also. Additionally, it boost your metabolism by shrinking your appetite and also helos to preserve lean muscles.
4. Helps in muscle recovery
If you consume whey protein powder, it has proven characteristics to improve our athletic abilities. It also increases our running speed and aids to recover better from our workouts.
5. Lowers Cholesterol Level
It helps to lower your cholesterol level, which is more effective than casein protein.
6. Help to regulate blood pressure
When consumed by individuals with hypertension, whey protein powder proves to be an effective way to reduce blood pressure. It also interfere the development of potentially fatal heart risks, etc.
7. Other health benefits
Whey protein is also beneficial for health boost as well. It consists of anti-cancer properties, which helps to step up our immune system and also protects against the symptoms of psoriasis.
Possible Side Effects of whey protein powder:
There are few risks which we need to consider when using our any of the best whey protein powder. There are no possible side effects of whey protein with it's usage, but mostly are connected with it's over usage and usage without proper consultation.
A protein powder is a type of dietary supplement used for multiple benefits. Due to the fact that FDA leaves it up to supplement manufacturers to evaluate the safety and labeling of products. So, there's no exact way to know if your best whey protein powder contains what manufacturers claiming or not.
You can't be sure about the long-term effects with the usage of whey protein. As there is limited data on the possible side effects of high protein intake from these supplements.
Overusage of whey protein can cause digestive distress in your stomach. People who deals with dairy allergies or get trouble in digesting lactose, can experience gastro discomfort if you consume a milk-based protein powder.
It can be high in added sugars and produced calories. Several protein powders may have very little added sugar, and few others contain a lot. Few protein powders comstitute to turn a glass of milk into a drink with more than 1,200 calories for you.
The American Heart Association recommends a limit of 24 grams of added sugar for women where as 36 grams for men per day.
Best whey protein powder:
1. Optimum Nutrition Gold standard 100% Whey protein
Whey protein gold standard contains 5 grams of branched amino acids and BCCAs, making it ideal for muscle repair and regeneration. If you're wondering why amino acids are essential, consider this: amino acids are needed to create proteins, which are vital for muscle growth.
The uniqueness of whey protein gold standard is the combination of protein blend with other important micronutrients. Its primary protein component is isolate whey protein, which is partially digested to make it easier for your body to break down, resulting in faster results and less bloating. The supplement is the best whey protein powder because it contains all three forms of whey (peptides, concentrates, and isolate), each of which has its own set of benefits.
If you don't like swallowing protein clumps while consuming protein, the. this Whey protein gold standard can be considered one of the best whey protein powder. The flavour of the whey protein supplement can be altered when mixed in water, but it tastes fantastic when mixed in milk; however, if you are on a strict diet, you can use water instead. The supplement's mixability is fantastic; it blends in seamlessly even with water. It contains lecithin and whey peptides, both of which are known to increase the protein's mixability and texture.
2. Platinum Hydrowhey Protein Powder
The product is useful to enhance protein synthesis as it contains micronized BCCAs with all of three elements which are L-lysine, Luecine and Valine. If one of your major concern is muscle fatigue after long and intense workout you can definitely go for it.
The supplement is different from the gold standard whey when it comes to fast digesting supplement with slightly more protein, per serving. This supplement is supposed to provide you 30 grams of protein, one gram of fat, two grams of carbohydrates and 140 calories per scoop.
The supplement due to its benefits of digestion can be taken post workout to fuel up the tired muscles instantly. The product offers a variety of different flavors, some of which are chocolate mint, chocolate peanut butter, supercharged strawberry, cookies and cream, red velvet cake, vanilla and much more. The mixabily of the product is also impressiveproviding a smooth texture.
It can be considered as the best whey protein powder for muscle gain for the people with some major digestion issues. With the advance hydrolyzed whey protein the supplement is able to get easily digested. Hydrolyzed whey protein means basically that the bond in between the proteins is already broken apart, making it easier for the protein to get digest faster.
3. MuscleTech NitroTech Performance Series
Muscletech Nitrotech is a whey protein supplement to deliver amino acid rapidly after the workout. It is one of the best whey protein powder as it offers essential amino acids and protein building amino acids which are digested very easily and also absorbed in our blood that further helps in repairing and growth of our muscles.
This one of the best whey protein powder contains all three essential amino acids which are alanine, glycine and taurine. Consuming Alanine after workout aids to stop muscle breakdown and also promotes protein synthesis in our body. Most importantly, Alanine is the second-most widely used amino acid in the process of protein synthesis and it is the primary amino acid, used to enhance the production of glucose during intense workout training. It is considered one of the best whey protein powder for these following benefits.
4. MusclePharm Combat 100% Whey
MusclePharm Combat 100% Whey is a best whey protein powder which is low-carb, high-protein, great-tasting protein supplement with minimal fat and low sodium that delivers fast digesting protein sources to build and maintain lean muscle mass. Combat 100 per cent whey combines two of the fastest digesting, most efficient and cleanest protein sources available: whey protein isolate and whey protein concentrate.
Whey protein has the highest bioavailability among complete proteins, a protein that contains a complete amino acid profile of all 9 essential amino acids and also has the highest absorption rate among any other proteins. Whey protein isolate is a concentrated whey protein molecule “isolated” to remove any impurities such as fats or sugars. This process, in turn, reduces the size of the molecule making it easier for the body to absorb and faster to digest. Additionally, combat 100 per cent whey is low in sodium at only 65mg per serving. This can reduce the risk of excess water retention, further ensuring that the mass that you put on is the mass that you intended.
5. GNC Pro Performance 100% Whey Protein
GNC Pro Performance 100% Whey Protein delivers an ultra-high quality macronutrient protein formula with high amounts of naturally occurring amino acids the body needs every day. Whey protein is essential in any nutrition regimen and proves to be one of the best whey protein powder, regardless of age or activity, providing a catalyst to the body for protein synthesis and muscle growth.
Far superior to other protein supplements, this advanced formula will provide your body with the pure, clean, high-quality protein you need to fuel muscles while maximizing recovery. GNC Whey Pro Performance contains 24 grams of premium-quality protein, 100% Whey Pro Performance with Whey concentrate and Whey Isolate, and comes with all 9 essential amino acids. It is one of the best whey protein powder which is Gluten-Free and tastes really great and mixes easily with a simple shake.
6. MuscleBlaze Whey Gold 100% Whey Protein Isolate
It is specifically formulated with zero lactose content. It is one of the go-to products for every fitness enthusiast. It enhances muscle recovery in the body and also prevents catabolism during intense workout sessions. It is the best whey protein for muscle gain. Hence, it is the best pick for all fitness enthusiasts. Being an Indian brand, it is one of the cheapest and best whey protein powder around the globe. It also serves as the best whey protein for beginners.
Benefits of MuscleBlaze Whey Gold offers 30 grams of protein in 36 grams of single serving which is Free from sugar and trans fat. It also contains 5 grams of BCAA’s which helps in muscle protein synthesis with the quality of fast absorption.
7. Elite Whey Powder
The powder consists of a great amount of amino acids which is considered the good protein supplement for muscle gain. It is hydrolyzed whey which makes it easily digestible. When Fat gets broken down, it runs through enzymes, forming the closest form with its base amino acids.
It contains Isolate whey protein, salt (making a bit salty in terms of taste), both natural and artificial flavors, artificial sweetener and potassium chloride. The quantity of micronutrients does not allow talking about it, as it’s quite less, and is also quite low on calcium. Also, the presence of low lactose won’t be an issue for people having sensitivity to lactose or those who have problems regarding digestion after consuming protein powder.
Whey Protein is the most effective nutrient out there, which can be used to encourage muscle gain and fat loss. It is among the best sources of protein available to consume. Thus naturally, if anybody is looking to add more nutrients in their diet, they can buy one of these best whey powder for optimum reaults. Whey Protein is the most popular form of protein because of its benefits and higher digestibility. You can mix it in your food, beverage or consume it the way it is.
If your are aiming to lose weight, you can start weight training along with consuming whey protein, can be the best route you can take. It will help to boost your body metabolism, aids in preserving the lean muscles and also helps in losing weight. Any of these best protein powder can be used as a meal supplement, as it fills you up really fast, and keeps you from experiencing hunger cravings. Always eat healthy and exercise, to see the results at optimum level.
