Nowadays, many people are getting curious about protein supplements. They want to know what types of protein supplement they should buy to receive the best outcome. Most people can fulfil their daily nutritional requirements with a balanced diet, including a regular high protein food intake. If you are in a hurry, a protein shake would be a more convenient option for you to meet your daily requirements. This article has researched some information about making an informed choice while deciding whether to include a protein powder in your diet plan.
Different types of powdered protein supplement
A protein supplement can be found in dairy, eggs, rice, peas, or soybeans. If your daily intake of protein is not sufficient, then you can consider a supplement. These products can help you fulfil your macronutrient targets.
Let’s have a glimpse of some different types of powdered protein supplement:
Dairy & Egg Protein
Whey Protein Powder
Whey protein is the most-used protein supplement. It has several benefits. It is a complete protein that can be easily soluble in water. It contains nine vital amino acids, which are required for protein synthesis and muscle building. It can be easily absorbed and digested. This supplement is available at every health food or supplement store.
Whey protein concentrate or WPC includes 70-80% protein, along with lactose and fat. Most people prefer the taste of WPC, not other types of whey protein.
Whey protein isolate or WPI includes 90% protein with less lactose and fat than WPC.
Whey protein hydrolysate or WPH contains 99% protein. It can be dissolved faster than any other forms of protein. It may not taste very pleasant even while mixed with other ingredients.
Casein Protein Powder
Casein protein is digested and dissolved slowly. It can keep you satiated for long. It can help muscle recovery quickly.
Egg Protein Powder
An Egg-protein supplement is a lactose-free food that contains 80% protein, including the nine vital amino acids.
A study conducted by the Tokyo University of Agriculture compared white egg protein supplement to an equal amount of carbohydrate. When a change in blood biochemistry took place, no difference was found in the body composition or muscle strength between women.
Collagen Protein Powder
It is comparatively less effective for muscle growth and recovery than whey, casein, and egg protein. However, it has some other benefits, such as supporting joint health, digestion, and skin elasticity.
BCAA’s
BCAAs are a bunch of chain amino acids. It is not a complete protein powder. It contains the three amino acids that the body cannot produce. These three are- leucine, isoleucine, and valine. It tastes bitter and can be used either before or after a workout to speed up muscle growth and recovery.
Plant-Based Protein
Soy Protein
It is an ideal option for vegans. This plant-based protein is alternated by whey protein. It contains all vital amino acids.
Pea Protein
It contains nine essential amino acids, and it is low in methionine. It can be used with pea protein and brown rice-made protein.
Rice Protein
Brown rice-made protein supplement contains all necessary amino acids, but it lacks leucine. To resolve this problem, you can combine it with pea protein powder or a healthy diet plan to help you meet your fitness goals.
Hemp Protein
This plant-based supplement is easy to digest. It is not a complete protein and contains seven vital amino acids and omega-3 fatty acids.
Now, as you are aware of the different types of protein powder, choose the one suitable for your purpose wisely!