How To Choose Protein Powder For You?

Did you know that The Journal of Sports Sciences recommends consuming 1.3 grams to 1.8 grams of protein per kilogram of body weight per day to maximize muscle growth? Well, now you do!

So how can you meet the daily protein requirement? It is a real struggle for the majority of people. If you are tired of eating multiple chicken breasts or eggs to gain muscles, meet your new best friend: Protein Powder!

Are you wondering where to begin your search for buying the best whey protein? We got your back!

The bad news is that you cannot employ a one size fit all approach when purchasing a whey protein. After all, each individual has distinct goals, physiology, and preferences. The good news is that we have compiled this guide to assist you in breaking down and understanding your requirements so that you can choose wisely.

We will also discuss what to avoid when investing in a protein powder based on your health conditions! We will also answer some commonly asked questions to impart more clarity.

 

Things You Should Consider When Buying A Protein Powder

If you enjoy working out at the gym, you may have probably witnessed heavily muscled individuals drinking a protein smoothie right after their workout.

However, protein blends are no longer considered only for bodybuilders and elite athletes; they are quickly becoming a pantry staple for people of all lifestyles and body goals.

1. Source of Protein

Depending on the source, there are several protein types to choose from, each with distinct characteristics and potential benefits.

When it comes to protein powders, they can be divided into two categories: plant protein and animal protein.

Animal-Based Proteins

Milk-based proteins are more prevalent in contrast to other animal proteins. Let’s have a quick look at the various categories of animal protein.

1. Whey Protein

The watery component of milk that separates from the curds during the cheese-making process is used to make whey protein. It is a rich source of Lactoferrin, beta-lactoglobulin, alpha-lactalbumin, and many immunoglobulins.

Whey protein has the highest branched-chain amino acid (BCAA) content and approximately 11% leucine. Research suggests that leucine can increase protein synthesis and aid in muscle development.

 

2. Casein Protein

Casein is one of the most abundant proteins in milk. Because it is a slow-digesting protein, it may be more effective at suppressing appetite and increasing feelings of fullness. It is recommended to consume casein before going to bed or in between meals since it is slow-absorbing.

 

3. Egg Protein

The egg protein found in protein powders is derived chiefly from egg whites. It is a fantastic alternative for people who are allergic to milk and milk proteins! Egg protein is easily digestible and contains all of the essential amino acids required for protein synthesis.

 

Plant-Based Proteins

Plant-based protein powders are made from plants such as rice, soy, and pea.

1. Soy Protein

Soy proteins were assumed to be less beneficial than whey proteins. According to research, combining soy protein with resistance training can produce similar gains in strength and lean body mass as whey protein.

 

2. Pea Protein

Pea protein is easily digestible, low in allergens, and relatively inexpensive. It contains a high concentration of the amino acids lysine, arginine, and glutamine. All those individuals allergic to soy can consider pea-based proteins.

 

2. Processing

Protein comes in a variety of forms. The manner they are processed is the critical distinction.

Concentrate

As the name goes-this protein powder is concentrated. It has 70–80% protein. It contains lactose and fat. The good news is that amount of sugar present is less. However, it is slowly absorbed in the system.

 

Isolate 

In terms of protein concentration, isolate is more potent. It contains nearly 90% protein or more. When compared to concentrated powders, it has less lactose and fat. The best part: It gets absorbed quickly!

 

Hydrolysate

It is also referred to as hydrolyzed whey. It contains no sugar or fat, making it ideal for all health-conscious individuals! It is loaded with enzymes that help with digestion. Because it is pre-digested, it is quickly absorbed in the body.

 

3. Goal

We all have a goal in mind when we go to the gym. Protein shakes can help you achieve any goal you set for yourself.

• Muscle Gain: The main objective for gaining muscle is to consume a lot of protein, so look for a protein powder with a high protein-to-calorie ratio. You might benefit from a protein powder that’s also high in carbohydrates after a workout if you’re not getting enough calories overall. You can get the best results with whey protein and whey isolates.
• Weight Gain: If your ultimate goal is to gain weight, you should invest in a protein powder that contains fats, carbohydrates, and proteins.
• Weight Loss: Were you surprised to see this on the list? Protein powder, contrary to popular belief, can increase satiety, which can lead to weight loss. However, it is best to choose protein shakes that contain no added sugar and branched-chain amino acids (BCAAs), which help build muscle and gain weight. Casein proteins will be an excellent choice for weight loss.
• Muscle Recovery: A variety of carbohydrate and protein intake ratios are recommended post-exercise to maximize recovery. However, according to experts, a protein powder with a carbohydrate-to-protein ratio of 2:1 or 3:1 could be very beneficial.
• Maintenance: If you are satisfied with your body and the goal is to ensure that you don’t lose muscle mass, a concentrated protein powder will be an excellent choice.

 

4. BCAA Ratio

All BCAAS are good for muscle building and repair, but some believe leucine is the most critical amino acid. Therefore, it is listed as a ratio of leucine, isoleucine, and valine, in that order. Look for a ratio of 2:1:1 for muscle building and fatigue recovery.

 

5. Health Conditions

Protein powders will probably become a part of your daily routine, so you need to select one that will most likely not have any adverse effects. Before making a decision, consider the following:

Allergies

Be mindful of your allergies! If you have a gluten allergy or sensitivity, avoid powders or drinks with gluten. If you are someone allergic to lactose, you can select a hydrolysate whey protein or egg protein. Likewise, if you are allergic to soy, you can choose a pea-based protein powder as an alternative.

 

Sugar Control

Since protein powders taste awful on their own, they are flavoured with artificial sweeteners to make the experience enjoyable.

Diabetic patients should be very mindful when choosing protein shakes. A powder that contains no added sugar and is low in carbohydrates will be the best choice.

If the ultimate goal is to lose weight, then a shake with less sugar and fat should be chosen.

– Read Our Article on Best Glucometers in India 2022

 

Gastrointestinal Issues

When choosing a protein powder, people with Irritable Bowel Syndrome or lactose intolerance should avoid sweeteners, dextrins or maltodextrins.

 

Kidney Problems

People with kidney disease cannot tolerate large amounts of protein at once. To ensure that your kidneys are not overloaded with protein, you might want to consider powders with lower protein content.

Concentrate whey protein contains approximately 35%-80% protein, making it one of the best options.

 

Vegan

For vegetarians or vegans, it’s best to avoid milk-based protein shakes; instead, you can opt for plant-based protein shakes such as soy or pea.

 

6. Read The Labels

Protein supplements are not approved or tested by the FDA in the same way that conventional medications are. As a result, you can’t always tell what’s in them.

If you want to make sure your supplement contains everything it claims on the label, check to see if your protein powder has been third-party tested. It is always a good idea to check for such seals and assurances.

 

7. Aesthetics

Now that you know what is most important, you can consider flavours, colour, textures, blending quality, etc.

 

8. Cost

Consider protein concentrate if you’re looking for a low-cost way to consume protein. Hydrolysate whey protein is on the higher end of the margin. In general, protein powder range from 3000 INR to 20,000 INR.

 

FAQs

Many misconceptions surround the use of protein powders. And unfortunately, many people fall victim to these misconceptions. But don’t worry; we are here to help you get the answers you need!

Q: Is it safe to consume an unnatural source of protein?

A: Protein powders are frequently accused of being unnatural and artificial. It is untrue! It is a naturally occurring protein found in the milk obtained from cows, eggs, soy etc.

 

Q: When is the best time to have protein powders

A: Protein shakes are best consumed directly after exercise. The body needs protein immediately after a workout to help the recovery process. If you intend to lose weight, you can have it during breakfast to promote satiety and avoid binge eating.

 

Q: Is whey protein suitable for people suffering from lactose intolerance?

A: Yes, whey hydrolysate or isolate is ideal for people suffering from lactose intolerance. But make sure to consult your dietician/doctor before taking it.

 

Also Read:

Best Mass Gainer In India

Best Protein Shaker Bottle in India 2022

Best Creatine in India 2022

 

Summary

There are various types of protein powder, such as plant protein powder, egg protein powder, whey protein powder, which can help you improve your overall health.

These eight factors mentioned in the article will assist you in asking the right questions to determine what you require from protein powders. If your idea is to gain muscles, you can choose whey isolates and concentrates; however, you can opt for casein proteins to lose weight.

Our advice is to pick one and drink it for two weeks and analyse the changes you feel. You may have found your winning formula if the changes are positive. If not, then you need to try a different type of protein.

Let us know if you found this article helpful. Don’t forget to comment on your favourite protein blend!