Protein Powders- What You Need To Know!
Let me start by discussing the importance of protein for the human body.
• Protein is a component of every cell in your body. In fact, hair and nails are mostly made of protein.
• Your body uses it to build and repair tissue.
• You need it to make enzymes, hormones, and other body chemicals.
• Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Like carbohydrates and fat, protein is a “macronutrient,” meaning that you need relatively large amounts of it to stay healthy. (Vitamins and minerals, which you only need in small quantities, are called “micronutrients.”)
The difference between protein, carbs, and fat is that unlike carbs and fat, our body does not store protein so when our protein level is low, we have no reservoir or storage cell to pull protein from.
𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗧𝘆𝗽𝗲𝘀 𝗼𝗳 𝗣𝗿𝗼𝘁𝗲𝗶𝗻-
𝟭. 𝗪𝗵𝗲𝘆 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 –
Whey protein comes from milk. If you’ve ever seen the cheese making process, whey is the liquid that separates from the curd. It’s super high in protein but can be difficult to digest.
This is why you’ll see some varieties of whey protein powders are from 𝙬𝙝𝙚𝙮 𝙘𝙤𝙣𝙘𝙚𝙣𝙩𝙧𝙖𝙩𝙚 and some are 𝙬𝙝𝙚𝙮 𝙞𝙨𝙤𝙡𝙖𝙩𝙚. Isolate contains far less lactose and is easier to digest for people that have issues with lactose intolerance.
Whey digests quickly and is rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise.
When amino acids are digested and absorbed into your bloodstream, they become available for muscle protein synthesis (MPS), or the creation of new muscle.
𝟮. 𝗖𝗮𝘀𝗲𝗶𝗻 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 –
Casein is also a protein found in milk. However, casein is digested and absorbed much more slowly.
Research indicates that casein is more effective at increasing MPS and strength than soy and wheat protein — but less than whey protein.
Casein results in a gradual, steadier exposure of your muscles to amino acids, reducing the rate of muscle protein breakdown.
One study in overweight men suggests that when calories are restricted from dieting, casein may have an edge over whey in improving body composition during resistance training.
𝟯. 𝗘𝗴𝗴 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 –
Of all whole foods, eggs have the highest protein digestibility-corrected amino acid score (PDCAAS).
Egg protein powders are typically made from egg whites rather than whole eggs. Although the protein quality remains excellent, you may experience less fullness because the high-fat yolks have been removed.
Eggs are a complete protein source. That means they provide all nine essential amino acids that your body can’t make itself.
Egg-white protein could be a good choice for people with dairy allergies who prefer a supplement based on animal protein rather than vegetable protein.
𝟰. 𝗣𝗲𝗮 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 –
Especially popular among vegetarians, vegans, and people with sensitivities to dairy and/or eggs, pea protein is made from the yellow split pea, a high-fiber legume that boasts all but one of the essential amino acids. Pea protein is also particularly rich in BCAAs.
One study has shown that those who took 50 grams of pea protein daily experienced similar increases in muscle thickness as those who consumed the same amount of whey protein.
Although pea protein shows promise, it’s a relative newcomer to the protein powder scene and has had far less research than whey or egg protein.
𝟱. 𝗛𝗲𝗺𝗽 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 –
Hemp protein has become another popular source of protein powder recently.
Hemp is rich in beneficial omega-3 fatty acids and several essential amino acids. However, it is not considered a complete protein because it has very low levels of the amino acids lysine and leucine.
Despite a lack of research into hemp protein, one benefit of hemp is that it appears to be a well-digested plant protein source.
𝟲. 𝗕𝗿𝗼𝘄𝗻 𝗥𝗶𝗰𝗲 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 –
Protein powders made from brown rice have been around for some time, but they are generally considered inferior to whey protein for building muscle.
Brown rice protein is too low in lysine to be a complete protein.
We need more research studies done on the efficacy of brown rice protein on muscle synthesis. While initial studies have been promising, it is believed to be far less effective than animal derived protein sources for muscle gain.
𝟳. 𝗦𝗼𝘆 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 –
Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour.
In recent years, soy has come under heavy scrutiny because it is often genetically modified to produce greater crop yields. Some research has also singled out soy due to its effects on hormone levels.
𝗧𝗛𝗘 𝗛𝗜𝗗𝗗𝗘𝗡 𝗗𝗔𝗡𝗚𝗘𝗥𝗦 𝗢𝗙 𝗠𝗢𝗦𝗧 𝗣𝗥𝗢𝗧𝗘𝗜𝗡 𝗣𝗢𝗪𝗗𝗘𝗥𝗦-
A nonprofit group called the Clean Label Project released a report about toxins in protein powders. Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions. Some toxins were present in significant quantities.
𝙁𝙤𝙧 𝙚𝙭𝙖𝙢𝙥𝙡𝙚, 𝙤𝙣𝙚 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙥𝙤𝙬𝙙𝙚𝙧 𝙘𝙤𝙣𝙩𝙖𝙞𝙣𝙚𝙙 25 𝙩𝙞𝙢𝙚𝙨 𝙩𝙝𝙚 𝙖𝙡𝙡𝙤𝙬𝙚𝙙 𝙡𝙞𝙢𝙞𝙩 𝙤𝙛 𝘽𝙋𝘼!
Unfortunately for vegetarians and vegans, those protein powders that contain the highest amounts of heavy metals were vegan protein powders. This occurs as a result of soil contamination.
Manufacturers are indeed doing their own random product testing, and guidelines exist to regulate some single contaminants, such as arsenic in drinking water. However, packaged and processed food can contain a variety of hidden contaminants that are not regularly tested for, such as heavy metals, antibiotics, and pesticides that have been shown to be of concern to human health.
The Clean Label Project found that 75% of vegan protein powders tested positive for lead. More startling was that certified “organic” vegan protein powders contained 2 times the heavy metal content (such as lead, arsenic and cadmium) as non-organic animal protein powders that were tested.
Making matters worse, 55% of the protein powders tested had higher levels of BPA which is known to cause cancerous tumors, birth defects, and other developmental disorders.
𝗧𝗵𝗲 𝗖𝗹𝗲𝗮𝗻 𝗟𝗮𝗯𝗲𝗹 𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗧𝗼𝗽 𝟱 𝗮𝗻𝗱 𝗕𝗼𝘁𝘁𝗼𝗺 𝟱 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗣𝗼𝘄𝗱𝗲𝗿𝘀-
1) Puori- PW Vanilla Pure Whey Protein
2) BioChem- Vanilla 100% Whey Protein
3) Body Fortress- Super Advanced Vanilla Whey Protein
4) Performix- Pro Whey
5) Pure Protein- Vanilla Cream 100% Whey
1) Vega- Sport Plant Based Vanilla Performance Protein
2) 360 Cut- 360 Pro Whey Chocolate Silk Premium
3) Quest- Chocolate Milkshake Protein Powder
4) Nature’s Best- ISOPURE Creamy Vanilla Zero Carb
5) Garden of Life- Organic Shake & Meal Replacement Chocolate Cacao Raw Organic Meal
𝗜 𝘀𝘁𝗿𝗼𝗻𝗴𝗹𝘆 𝗿𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱 𝘆𝗼𝘂 𝗰𝗿𝗼𝘀𝘀 𝗰𝗵𝗲𝗰𝗸 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗽𝗼𝘄𝗱𝗲𝗿 𝗮𝗴𝗮𝗶𝗻𝘀𝘁 𝘁𝗵𝗲 𝗖𝗹𝗲𝗮𝗻 𝗟𝗮𝗯𝗲𝗹 𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗿𝗮𝘁𝗶𝗻𝗴𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗽𝘂𝗿𝗰𝗵𝗮𝘀𝗶𝗻𝗴 𝗮𝗻𝘆 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗽𝗼𝘄𝗱𝗲𝗿, click here.
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