Thinking About Buying Protein Powders? Here Are The Options You Can Choose From
Protein supplements are the top selling supplements world over. Even in India, every fitness enthusiast who hits the gym consumes some form of protein supplements, to meet the protein needs. Let's see the kind of protein powders are available in the market and which one would suit you the best.
Whey is the liquid which is extracted during production of cheese from curd. It is high in protein and lactose as it is derived from milk. Whey Protein Isolate has lesser amount of lactose and carbohydrates as maximum of it is lost during processing. Whey protein concentrate contains more lactose and a bit more carbohydrates than isolate. If you're lactose intolerant, you should choose whey protein isolate. Studies show that consuming whey protein after your workout leads to maximum protein synthesis.
2. Casein Protein
Casein is also derived from milk like whey but is digested and absorbed at a slower pace when compared to whey. When casein comes in contact with stomach acids, it forms a gel which slows down stomach emptying and eventually there is a delay in absorption of amino acid into bloodstream. Benefit of slow absorption is that the muscles receive continuous supply of amino acids which prevents muscle protein breakdown. Based on various studies, casein has been more effective for increasing muscle protein synthesis than soy and wheat protein. Ideally casein protein should be consumed before sleeping to feed the muscles while asleep.
Eggs are easily the most potent source of protein. In fact, they also help suppress hunger by making you feel fuller for a longer period of time. There are protein powders that are made from eggs. Leucine, the amino acid that plays a crucial role in building muscles is found in abundance in eggs. Only whey contains more Leucine than eggs. Egg protein powders are a good choice for people who are lactose intolerant but are non-vegetarians.
4. Pea Protein
These protein powders are the latest to enter the supplement market. They are quite popular amongst vegetarians and the vegans for obvious reasons. Studies show that Pea protein absorbs slower than whey protein but faster than casein. There are researches to show that similar results were obtained when one group consumed whey protein for increase in muscles and other consumed pea protein. However, since this supplement has been recently developed, more convincing studies are required to conclude this.
Though rice protein contains all the essential amino acids, it is too low in lysine which makes it an incomplete source of protein. Though in India, you generally won't find rice protein powders at supplement stores, it is quite easily available online. Like Pea Protein, Rice Protein powders are also a good choice for vegetarians and vegans. Since the demand for this kind of protein is low right now in the market, the price is generally high and the availability is less.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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The most easily accessible food on the list and can be prepared without any hassles at home.
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swelling and constipation.
CLA, short for Conjugated Linoleic Acid, is another ‘so called’ Fat
burning supplement that sells like hot cakes in the supplement shops. I have even seen bodybuilders and health coaches recommending this
supplement to people for quick fat loss.
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First, Let’s understand what exactly is whey protein ? Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.