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If you want to get ripped, you absolutely need some in your diet.
But what kind should you go for? We’ll help you with that.
Some people might find one type to be better than the other because of the difference in
their needs.
To have a quick view of the common types of protein powder in the market, here is a list
to guide you.
1. Whey
Whey may be high in protein but it also contains lactose, a kind of sugar found in milk.
However, during the process of concentrating whey protein, the amount of lactose
present is reduced. When the whey protein is isolated, the amount of lactose retained
during the process is smaller compared to when it was concentrated.
Just remember that people who are lactose intolerant1 should still be careful in taking
whey protein.
It is rich in leucine, a kind of branched-chain amino acid (BCAA) that helps in the
development of muscles in the body. It is the presence of leucine in whey protein that
makes it great for muscle building. Leucine is particularly effective in stimulating protein
synthesis2, specifically those in skeletal muscle.
That is why it is recommended for athletes to use this type of protein to recover faster
during strength training. In addition, because whey protein helps promote muscle
growth, it also aids in reducing fat, due largely to the increase in basal metabolic rate.
If you do decide that whey protein is for you, then make sure you try to look for whey
sourced from grass-fed cows. This is made from the milk of cows that are fed with grass
alone. The grass these cows eat is not sprayed with synthetic pesticide or any form of
inorganic fertilizer.
2. Lose Weight: Not only is it good for strength training and post work out recovery,
but it's also a great supplement for those who are looking to maintain their weight or
even to lose some because it has appetite suppression effects.
This protein interrupts the absorption of amino acids so that the muscles are more
exposed. But when it comes to muscle protein synthesis and strength, whey protein is
more effective than casein. In cases when the calorie intake of a person is restricted,
casein is more effective than whey in terms of body composition.
3. Good for Teeth: Enamel erosion is one of the reasons why a person needs to visit a
dentist. But regular consumption of casein reduces and even prevents the occurrence of
enamel erosion. Just like other dairy products, casein contains calcium, phosphate, and
hydroxide that helps strengthen teeth.
3. Collagen
Collagen is more commonly known as an ingredient in beauty products and anti-aging
solutions. This is because of its ability to maintain the strength and elasticity of the
tissues in the body.
Collagen is a type of protein that is naturally created in the body. It is found in the skin,
joints, and muscles. The amino acids present in this protein are lysine, proline, and
glycine. These amino acids help in keeping the skin and hair healthy.
Its ability to keep tissues elastic and strong is why it’s essential for the recovery of joints
and muscles. This type is especially recommended for older people who want to reverse
the signs of aging.
4. Insect Protein
Insect protein is not really the first choice for some people. Not everyone can handle the
notion of eating insects for protein especially when there are alternatives. Despite this
fact, a lot of people are starting to see the beauty of insect proteins.
Insect protein typically comes in the form of a multivitamin powder. It has twice as much
the protein found in beef. Cricket protein is considered as a very nutritious type of insect
protein because it contains iron, magnesium, zinc, and omega-3 fats.
5. Vegan Protein
Vegan protein commonly has pea, soy, amaranth, and other proteins found in plants. The
major downside of this type is that the amino acids found in it do not fully compensate
for the necessary protein intake of a person.
The effect of vegan protein is lesser compared to the other types. This is why whey and
casein proteins are much more preferred by many.
Conclusion
There are different types of protein powder for different types of needs. Factors such as
price and the protein source are also taken into consideration when choosing the right
type of protein powder.
However, animal-based protein powders contain more protein than the plant-based ones.
Because of this, the grass-fed whey protein powder is greatly recommended for people
who want to improve their health and gain muscle.
How about you? What type of protein powder do you think you need?
references
1. Healthy Living With Lactose Intolerance
2. Leucine Supplementation Accelerates Connective Tissue Repair of Injured Tibialis Anterior Muscle
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Alex Eriksson
Alex Eriksson is the founder of Anabolic Health, a men’s health website
dedicated to providing honest and research backed advice for optimal male
hormonal health.
View all by Alex Eriksson »
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