Supplementing the weight loss regimes and workouts with protein powders in the form of shakes has been proved beneficial.
They help retain lean muscle mass and to build up muscle bulk resulting in a ripped appearance.
Today, various types of protein powders are available either in dissolvable or ready-to-drink forms. Each of them has its own benefits.
Therefore, the selection of the right kind of protein powder according to one’s specific needs becomes a tough task.
However, this article aims at helping you choose just the right kind of protein powder as per your requirements.(1)
How much protein is required?
The recommended dietary intake of protein in adults ranges from 0.8 grams per kilogram of body weight. Therefore, if your weight is 50 kg, you require about 40 grams of protein every day.
But, the level of activity is the major factor that influences protein consumption in an individual.
Certain protein supplements are specifically designed for the purpose of gaining weight while other help in weight loss.
If you are distressed by weight loss issues, the right kind of protein powder can help you build up muscle mass and gain weight.
It has to be complemented with workouts so that healthy weight is gained as standard protein powders provide approximately 100 to 200 calories which, if not expended properly can result in obesity.
Different kinds of protein powders are available namely;
The Whey Protein,
The Casein Protein,
The Soy protein and the Protein blend powders.
The benefits of each are listed below.
Whey protein is a part of milk protein (about 20%).
It is a complete protein in itself with a high amino acid profile containing all the essential amino acids as well as branched chain amino acids and is rich in Beta-lactoglobulin, Alpha-lactalbumin, Bovine serum albumin, and immunoglobulins.
The lactose content of Whey protein is quite low. It has also cysteine, an amino acid that helps in the biosynthesis of Glutathione, the mother of all antioxidants.
The various forms of Whey proteins consist of
1. Whey protein concentrate (WPC)
The concentrate form of whey protein is a rich source of bioactive compounds and carbohydrates and has the lower level of cholesterol as well as fat content.
This form of whey protein has around 29 to 89 % of protein by weight.
2. Whey protein isolate (WPI)
This form of whey protein is deficient in bioactive compounds but processed to cut lactose and fat.
This form has above 90% of protein content by weight.
3. Whey protein hydrolysate (WPH)
They stimulate metabolic rate and are usually partially predigested and hydrolyzed.
The Whey protein is preferred due to its easy digestibility. This is the reason it helps gain energy quickly prior to, during or after a workout.
It helps build up the muscle proteins and results in increased muscle bulk and growth. It helps burn out the excess fat with retention of lean muscle mass thus helping in healthy weight gain.
Casein constitutes a major part (80%) of the milk proteins.
The advantage of casein protein powder lies with its ability to maintain a baseline level of amino acids in the bloodstream for much longer periods compared to any other protein powders on account of its slow digestion into the blood.
It improves the energy levels, helping to retain lean muscle mass while improving the energy storage.
It also helps with loss of accumulated fats helping to build the body and to gain healthy weight. This is ideal for maintaining energy for longer durations.
Soy protein is processed from a plant source, soybean.
Supplementations with the soy protein have been deemed to be less effective as compared to other protein powders.
It may be due to high levels of phytoestrogens in soy proteins that mimic the effects of the female hormone estrogen thereby reducing the levels of testosterone and increasing the level of estrogen in the bloodstream.
This is the reason it is dubbed “the feminizing protein”.
The advantage of soy protein comes from its rich sources of essential amino acids that help in gaining muscle bulk.
However, the benefits of soy protein in gaining lean muscle mass are still being debated upon.
The protein blend powder
It contains a combination of various proteins,
The whey protein isolate,
And soy protein in required proportions.
The individual effects of all these proteins are thus added up resulting in rapid muscle growth and buildup of your body mass.
Choosing the right kind of powdered protein supplements can help you achieve your dream fitness goal with less effort and quick results.
Side effects of excess protein consumption:
However, RDA suggests protein consumption to be 0.8 g/kg of body weight for a normal adult but there is hardly any evidence that has shown negative impacts of excess protein consumption in bodybuilding issues.(2)
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***The article is produced after researching various facts and available resources. Please seek the consultation of a medical practitioner before taking any supplement.