Tips to know what protein is better for you
Protein can help promote a healthy weight and can help muscles recover after a good workout. But how can you know what protein is better for you? Read on to learn about what type of protein is more suitable for you.
First of all, you should know that proteins powders are very popular between people who look for weight loss or weight gainer, and the reason why is simple; protein powders are more convenient than high-protein foods like meats, fish, eggs and dairy due to their low percentage of fat and cholesterol. Bonus: Protein powders come in a variety of flavours which make them great-tasting.
It is found in meats, dairy products, nuts, beans… It is comprised of amino acids that are responsible for promoting healthy skin, hair, bones, fingernails, and, the part that interests us, muscles. Protein supplements can make it easier to get those amino acids. Generally, protein powders are classified:
- Protein concentrate: the non-protein parts are removed making a powder that is 70-85% pure protein.
- Protein isolate: it removes a much higher percentage of non-protein content.
- Complete protein: contains all 10 essential amino acids.
- Incomplete protein: contain some, but not all, amino acids.
There are two types of protein:
- Animal source proteins: include milk protein derivatives like whey and casein, and egg white protein. The most popular is whey protein.
- Vegetable source proteins: include soy, rice, pea and hemp proteins. The most popular is soy protein.
Whey protein
It is the most popular protein on the market, in terms of taste, quality and cost (it is the most economical). It is derived from milk and promotes lean muscle growth and fat loss. Whey is also quickly absorbed by the body, making it useful for post workout recovery.
Casein or milk protein
It is another milk protein derivative that you can find under the name of casein protein or milk protein interchangeably. The main difference from whey is that casein digests over a long period of time which is not ideal as a post-workout supplement because it is absorbed very slowly.
Egg white protein
Egg white was the most popular protein supplement before milk proteins surpassed its popularity due to their better taste and lower cost. It is rich in vitamins and minerals, and has a very low percentage in fat and carbs. Egg protein is cholesterol free and a good alternative for those who want to avoid dairy products. However, it is one of the most expensive protein supplements available.
Soy protein
Soy is the most popular within vegetable proteins sources. It provides antioxidant and heart health benefits, and is often used by woman transitioning through menopause.
Rice protein
Brown rice is a vegetarian protein powder; it contents a good source of carbs, vitamin B, and fibre which makes it easily digestible.
Hemp protein
It improves metabolism and circulation. It has a high percentage in fibre, making it perfect for digestion and filling which is perfect for weight loss. However, it is one of the most expensive protein supplements on the market.
Pea protein
It is another highly satiating protein that can help on weight loss.
If you are thinking about trying a protein for the first time, I would advise you to get the smallest size possible. Once you have found a product you like, go for a larger size.
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JLL Fitness
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