Protein Powders
When working out one of the most vital components post workout is protein and in a highly bioavailable form. There is a need for it to build muscle and to allow for many biological processes to occur. With many protein powders out there each one is not meant for the same things . Each powder has its own purpose to meet each individuals needs. These needs range from weight loss to specific diet restrictions.
Types
- Whey: used for post workout to rebuild muscle that has been broken down during the workout.
- Concentrate:
- can be used for pre and post workout or for snacks between meals
- Isolate:
- faster absorbing
- lower in carbohydrates/sugars
- great for pre and post workout due to their fast absorption qualities
- HydroIysate:
- Hydrolyzed whey which is predigested
- Concentrate:
Slap Nutrition Whey Protein Isolate Powder – 30 Servings (Birthday Cake)
- Casein: used to rebuild muscle while you are sleeping due to its rate of digestion
- slow digested,
- this type is slowly broken down over a period of a several of hours (about 5-7hrs)
- Use this as a snack before bed to ensure your body is utilizing it while sleeping
- Sources: powder, milk, greek yogurt, cottage cheese
Now Foods Micellar Casein Powder, 1.8 Pound
- Egg White:
- great for those who do not consume dairy
- different AA profile to ensure all are met
- use anytime throughout the day
- Sources: liquid egg white, separated from whole eggs, powder form
Jay Robb – Egg White Protein Powder, Outrageously Delicious, Vanilla, 21 Servings (24 oz)
- Rice Protein:
- this is 100% plant based and great for vegetarians or for those that do not consume dairy.
- It is also gluten free.
- hypoallergenic
- Pea Protein:
- This is highly digestible
- hypoallergenic
- rich in lysine, arginine, and glutamine
- Hemp Protein:
- this is also 100% plant based
- good source of omega 3 fatty acids.
- high in arginine and histidine
Vega One All-In-One Plant Based Protein Powder, Chocolate, 1.93 lb (19 Servings)
What are your needs?
To build muscle: for muscle growth be sure to go for a product with a high biological value ( this measures how well the body can absorb and utilize it). Whey protein and whey isolate are your best bet. Click the link below for an option.
Weight loss: to lose weight be sure to choose powders with no added sugars or sweeteners made from starches ( matodextrin/dextrins).
Vegetarian: if you are a vegetarian choose those that are not milk based or egg white. Use 100% plant based to ensure it is all from plant sources.
MRM Veggie Elite Dietary Supplement, Chocolate Mocha, 1.22 Pound
Go low sugar for diabetes: Choose powders that are low in sugar ( look for those that don’t have sugar in the top ingredients of the ingredients list). It is also a good idea to look for one that is low in carbohydrates ( 5g or less).
Read your ingredient List
Look at quality: when looking for a protein powder remember that quality is what matters. You don’t want to choose a powder that is loaded with unwanted extras or things you don’t even know how to spell. Bottom line the fewer the ingredients the better.
Look for unwanted sugars/sugar: Look at your ingredient list if sugar is the first, second, or third ingredient its probably going to be loaded with it. Be aware of different types of sugars ( maltodextrin, dextrin, dextrose, cane sugar, anything ending in ose, etc.) Don’t forget to look for the artificial sugars as well ( sucralose, acesulfame, and aspartame.) If you need a flavored powder try to stick with ones sweetened with stevia.
Healthfully Yours,
Krystal Goodman
Resources
https://health.clevelandclinic.org/2016/02/7-tips-choosing-best-protein-powder/
