Whenever choosing a protein powder, you'll want to consider several factors, including:
Protein source. Protein powders contain either animal-based or plant-based protein sources. Examples of animal-based proteins include casein, whey , collagen , and egg. Plant-based protein powders often contain pea, rice, or hemp protein. Some vegan blends also contain whole grains, nuts, and seeds.
Additional ingredients. Look for protein powders that have as few ingredients as possible. Check always labels carefully, and consider avoiding products containing artificial sweeteners, colors, and flavors.
Quality testing. Because the Food and Drug Administration (FDA) doesn't evaluate the safety, equality, or effectiveness of protein powders, it's best to select products which can be third-party tested to ensure purity and potency.
Safe for sport. Competitive athletes may also want to select a protein powder that's been tested for banned substances by an organization like NSF International or Informed Sport.
What type is best?
The sort of protein powder you select depends on your own dietary needs, health goals, and personal preferences, such as for instance:
Plant-based. Vegans should choose for plant-based protein sources, such as for instance pea or brown rice protein. These may also be suited to people carrying out a dairy-free diet or those people who have trouble digesting dairy or lactose.
Whey. Whey is a milk-based protein that's quickly and easily digested and absorbed. When along with resistance training, whey protein may assist in muscle tissue, support growth, and speed post-workout recovery, so it's a great choice for athletes .
Casein. Casein is a protein in milk that is digested and absorbed slowly, which can help you are feeling full longer, so it could help lower your appetite. The slower digestion and absorption rate may also support muscle growth and recovery over longer periods.
Egg white. Egg white protein is a great option to whey or casein protein , especially for those who have an allergy to dairy products.
Collagen powder. Collagen is a part of muscles, and supplementing with it could help stimulate muscle growth when along with resistance training .
Concentrate vs. isolate vs. hydrolysate
The particular type of protein are often crucial that you consider.
Whey protein isolated, in particular, comes in concentrate , isolate , or hydrolysate form, although a lot of supplements contain a mix of the three.
Although whey concentrate and isolate offer similar benefits, whey protein isolate undergoes processing methods that cause a higher concentration of protein and lower amounts of fat, carbs, and lactose.
Therefore, it can be a better option for those who are limiting their use of fat, carbs, or lactose.
Meanwhile, whey hydrolysate — or hydrolyzed whey — has been partially broken down to help relieve digestion and speed absorption
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