Even
though the best way to attain protein from the high – energy – provided source
such as meat, vegetable, and dairy products rather than powder and supplements,
sometimes the situation does not allow to have food especially those are with
intensive training sessions and jam-packed schedule. If you have fallen into
the latter categories due to the busy schedule, you might opt for protein
powders which play an essential role in enhancing protein consumption, your
energy and keep you always energized throughout the day.
If
you are seeking for high – quality protein powder and struggle to figure out
which shall be the best one for your body condition between the vast amount of
choices in the supermarket nowadays, it is the best to conduct several basic
types of research and know the labels well before paying money. For example,
those high – quality protein powder will provide you essential and essential
nutrients as well as enhance your muscle recovery process after an intensive
training session, or simple enhance your daily protein intake while those are
poor in quality shall be lack of quality, taste and even taste.
If
you are battling to figure out which factors should be concerned most while
buying a high – quality protein powder, this article is meant for you. Keep
scrolling down to figure out.
Whey
Whey
is the watery liquid derived from milk as the discharge of cheese producing
process. Have you ever heard about whey or curds before? According to the
Sports Nutrition, whey contains high – quality protein which consists of the
great congregation of essential amino acids. Those are imperative in the
regulating muscle protein combination process. Also, whey is a high – quality
protein majorly based on its protein digestibility amino acids. Since it can be
digested in a soon time, it should not be your only protein source.
Whey
protein in different forms
With
a vast number of types that whey can come in, whey protein forms can cause
trouble for you. However, in this article, we will mention several outstanding
forms such as whey protein hydrolysates and, whey protein isolate both of which
contain more than 90% of calories and protein concentration which contains
higher than 80% of calories though the amount of protein might oscillate from
20% to 80%.
Whey
protein isolate has the lower lactose content as well as higher volume of
protein content than protein concentration. Protein concentrates are usually
considered less pure than the strains which explain why they have more non –
protein compounds and carbohydrates than isolates. However, bear in mind that
this does not mean concentrates are lower quality than isolates.
Hydrolyzed
protein
Hydrolyzed
protein (aka protein hydrolysate) is the protein which has been exclusionary to
the process of hydrolysis. Thus, they can be broken into small pieces called
peptides and single amino acids. It is acknowledged that more than 90% of the
calories are from protein. This type protein is considered as denatured (the
natural structure of the protein can be altered) and quickly absorbed. Since it
has denatured characteristic, it can be seen as hypoallergenic, or it can
reduce the risk of unexpected allergic reactions.
Protein
hydrolysate can be found in infant formulas, sport nutrition products, and
medical nutrition products. But remind that while protein hydrolysate can be
easily digested so can whey protein. Thus, there is little demand for a
hydrolyzed-only protein unless you are in medical obligation.
Casein
protein
Similar
to whey, casein protein is also a post-product of milk. But it is found in the
semisolid form such as curds. The difference between curds and whey is that
curds are gradually digested, and it can increase plasma amino acids levels
slowly, stable and sustainably while whey protein does not. Also, it is better
at stimulating more extended – haul protein synthesis as well as decreasing
muscle protein breakdown.
Egg
white protein
Egg
white is ranked as one of the greatest foods for muscle building up, and the
powder of it is considered as high – quality energy – provided supplement
source and an excellent choice for anybody who doesn’t want gluten, dairy
products, and soy. However, one might struggle with the taste since it is not
similar to others. If you find it is difficult to swallow, you can find those
with your preferred flavors.
Vegetable
protein sources
The
protein source mostly comes from soya bean, flax, rich protein and pea protein.
Soya bean – one of the several vegetables – based sources of protein which
includes a high amount of essential amino acids. Moreover, soya bean is
gluten-free and contains a high amount of lactose. Plus, it is not digested
slowly or too quickly which makes it suitable for those who want to choose
gluten-free products. In case you are concerned about GMOs, you can go for non
– GMO or an organic soy protein one.
Another
excellent source of the amino acid arginine is the pea protein. Pea protein,
hemp protein or vegetarian protein supplements can be found in the market
nowadays. If you are concerned about this product, you can seek for a
combination of these ingredients such as flaxseeds, lentils, quinoa and millets
which can provide you more completed compounds of vitamins, fats and proteins
and a boost in fiber content.
Soya
bean protein is one of the easiest digested protein. Other protein powders are
made from seeds, beans and grains also make an excellent choice if you are a
vegetarian athlete who wants to boost the protein consumption.
Which
protein powder is suitable for you?
If
you still find the whole process that you have read is confusing and still
wonder which one is the best for you? Worry no more, it is claimed that people
are spending more and more time worrying about hydrolysates versus intact
protein, concentrates versus isolates, casein versus whey and peptides versus
intact protein.
In
fact, for those with the healthy digestive tract, these problems should not
have taken that much time to be worried about. Instead, they should concern
more about consuming 20 – 50 grams of food protein every 4 – 5 hours and go for
those that suit their lifestyles and exercise activities.
Reference:
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