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Things To Consider When Choosing A Protein Supplement

Many protein supplements are available in the market today, making it difficult to choose the right one. You must get familiar with the different types of protein sources and what makes them unique to decide which is best for your needs.

Choosing the right protein supplement is no small feat given how many brands are available and all the different types out there.

Things to consider:

Price:

Some supplements can be costly, while others come at a bargain. Figure out your budget and what you're looking for (like recovery sup or weight gainer) to ensure you don't overspend.

Taste:

Protein supplements vary in taste, so it's essential to find one you like since you'll likely be drinking it every day. If the product tastes good to you, then having a shake won't be a chore each morning or post-workout.

Additives:

A lot of protein supplements contain a ton of additives and artificial ingredients. Try to find one with as few ingredients as possible, and stay away from anything that contains artificial sweeteners like sucralose.

Available flavours:

Look for a supplement that tastes good and doesn't contain any crazy additives or fillers. Many companies give you the option to choose your favourite flavour, so take advantage of that and buy a few tubs in different flavours.

Other features:

Always look for protein supplements with good reviews and the opinions of those who use them. Also, make sure the supplement you are looking at is suitable for your needs. For example, if you are lactose intolerant, you won't want whey protein isolate as it's derived from milk.

What ingredients should I look for?

If you're wondering what is in a good quality protein powder, then we suggest making sure the supplement has one of these three types of proteins:

Whey:

Whey can be found in all sorts of foods like cottage cheese, milk, and yoghurt. It's a fast-digesting protein so drinking a whey protein shake before or after a workout is a great way to give your muscles the necessary nutrients to repair themselves.

Casein:

This slow-digesting protein takes longer to digest than whey – between 60 and 80 minutes – which makes it ideal for taking before going to sleep. Casein digests slowly over the next few hours, meaning your body will have nutrients to use as long as you're resting.

Egg:

Eggs are rich in protein and amino acids (the building blocks of muscle). They're considered a complete protein because they contain all 9 essential amino acids that your body needs to rebuild tissue.

Another protein type that's more complex proteins is hydrolysate, which is usually faster-digesting than other types. These are created by breaking down larger protein structures into smaller ones, making it easier for your body to absorb all the good stuff.

A quick note on soy protein: There is a soy protein powder, but it's not generally recommended because most soy produced in America is genetically modified.

Another important factor to consider with your protein supplement is the source (or sources) that it uses . The best type of proteins will come from lean muscle sources like beef, eggs, chicken, or fish. Other good choices are milk and dairy proteins, peas, and soy.

Avoid anything that comes from fat sources, as well as sweetened protein supplements.

factors to consider when deciding when to drink your shake

For instance, if you know that you won't be able to eat for another hour or so after your workout (because of an upcoming meal), it might make sense to ingest your shake post-workout. This is because your body will already be primed to send nutrients to muscle instead of fat cells.

On the other hand, if you know that you'll be able to eat soon after exercising, downing a shake beforehand makes sense. Your body will already be in replenish mode, so sipping on a protein shake after a workout won't do much to help your muscles. Also, note that there's no harm in taking it both ways and drinking one before AND after exercising. The more, the better, right?

most common forms of protein

Let's take a look at the most common forms of protein utilized by sports nutrition enthusiasts.

Whey protein

Whey protein is a popular source of protein derived from dairy products that have been shown to have the highest biological value (BV) , meaning it contains all of the essential amino acids in sufficient amounts for your body to utilize. Whey also has a high concentration of branched-chain amino acids or BCAA's, stimulating protein synthesis and inducing anabolic effects.

Egg whites

Another popular form of protein comes from egg whites, which generally have a higher BV than any other source of animal protein, including whey. Egg whites are also a great source of selenium, which is essential to maintaining heart health and thyroid function. However, egg whites lack in the amino acid cysteine, which may decrease their overall digestibility compared to other protein supplements.

Meat products

Meat products, such as beef or chicken, are not typically used in supplements because the concentration of BCAA's is not high enough to be effective. Also, meat sources generally have a lower BV than other protein supplements.

Finally, plant-based proteins such as brown rice or pea protein provide all essential amino acids and become more popular in today's market. Plant-based products should be considered by those who either have lactose intolerance or prefer a more natural source of protein.

How many grams of proteins do i need?

The amount of protein you require daily depends on your age and activity level. As a general rule, the more active you are, the higher your protein requirement. Bodybuilders tend to eat between 1-1.5 grams of protein per pound of bodyweight, so an 80 kg male would consume around 60-120 grams daily.

As for how many grams you need in one serving of protein powder supplements, this all depends on the specific product. Whey protein typically contains around 20-30 grams of protein per scoop, so you would want to take two servings to get your complete daily needs.

 



Many protein supplements are available in the market today, making it difficult to choose the right one. You must get familiar with the different types of protein sources and what makes them unique to decide which is best for your needs.

Conclusion:

Supplements are not needed if you focus on eating clean foods throughout the day. Protein supplements are not replacing real food, so it's best to put your money towards actual healthy products instead of supplements. If you are looking to gain muscle for sports or bodybuilding, then using protein powder in moderation is ok if you are working out regularly.

The USDA currently recommends that people consume around 46 grams of protein per day, so it's essential to focus on the quality and source of your proteins when considering adding supplements to your diet plan.