One of the most important nutrient required by a human body is Protein. They are the building blocks of body tissue and also a source of energy required by the body. The protein contains 4 kcal per gram and hence are a great source of energy boosters. The most important characteristic of protein as a nutrient is the amino acid composition.These days there are numerous protein supplements on the open market which are said to be replacements for proteins. But artificial supplements can never match the original capacities of the protein derived from the healthy food.Essential amino acids are formed during the human digestion. This happens when the proteins are broken down in the stomach to smaller polypeptide chains.
In layman terms, these amino acids are an important part of the energy and nutrition required by the body. Without this, the body cannot biosynthesize without a proper intake.
A major rule and trend that you see today are of consuming protein shakes after workouts. It is a definite need to provide your body with adequate amount of protein, especially after intense workouts. Thus, it serves the instant need. ( like taking some lime drops after a good amount of running|)
Yet, do you know your protein supplements right? Are you well aware of the different protein supplements available in the market? More so, do you know the different protein supplements you can include in your diet and how they help your body? Also, one should know the advertised supplements whether they fit the body and do no harm.
We bring you an exhaustive guide to protein supplements. The know-hows of the different protein supplements available and a list of the ready to buy shelf protein supplements.
The Different Types of Protein Supplements
This is one of the most popular protein supplement in the market. Whey is a by- product of cases culture- the process of cheese making- turning milk to cheese.
Benefits: This protein supplement promotes lean muscle growth and fat loss. It is also efficiently helpful for the cardiovascular health and for the healthy metabolism.
As the human body can quickly absorb whey protein, it is very useful in post-workout recovery.
You can find it in various flavours ranging from vanilla to chocolate-mint.
Loss: Whey can be indigestible for some people as the lactose in milk is a common allergen that causes this.
The flavoured products of whey protein come with artificial sweeteners and chemical. These are not so advisable to consume.
Caseins are the proteins commonly found in mammalian milk. They make up 80% of the proteins in cow milk and between 20-45% in human milk.
It is produces using a separation process for liquid milk that can concentrate the milk protein from the milk carbs and fats.
Benefits: Casein protein powder has similar benefits to whey protein. However, the release process is different. Usually, Casein takes a longer time to digest and hence is an optimum protein choice before bed.
Loss: As casein is a by-product of milk, similar to whey, it is allergenic to some. It is also not the ideal post-workout protein intake, as it is absorbed slowly. Hence does not give the maximum benefit required post workout.
Casein is also expensive compared to whey and does contain artificial ingredients to make it more appetizing.
As the name suggests, this protein comes from eggs and is made from the egg yolks by dehydrating the egg whites.
Benefits: Along with the Protein content, egg protein supplements are rich in Vitamins and Minerals which adds up to a healthy diet.
Loss: Just as the milk allergies, there are common egg allergies, especially in children and young adults. This is one of the most expensive protein supplement making it, not the most affordable everyday protein supplement.
4 Soy Protein
Soy proteins are made from Soy! Soybeans are one of the few plant protein sources that contain essential amino acids. The soybeans are hulled and dried into soy flour, to eventually isolate the soy proteins.
Benefits: Protein from the soybean improves the immune function of the body and also improves the bone health. These protein supplements also useful in preventing cardiovascular diseases. Apparently it also helps in reducing the risks of certain cancers.
Loss: Soy is a genetically modified crop which helps produce greater crop yield. Apparently, some researchers have also signalled the hormone level in Soy putting it under scrutiny.
Rice is majorly a carbohydrate content crop, but it is now proven that rice contains protein too. Brown rice has now become a standard source of vegetarian protein powder.
Benefits: Along with the protein available in Brown rice, it is also a rich source of carbohydrates, vitamin B, and fiber. As it is hypoallergenic, it is completely utilized by the body, without being wasted.
Loss: As rice is a plant-based protein source it lacks some amino acids required by the body. Hence, should not be the primary source of protein in the everyday
Pea protein comes from the yellow split pea and hence it is a popular choice of food for vegetarians and also the vegans.
Benefits: Alike the rice protein, pea protein too is hypoallergenic. As an add-on, this protein has very few artificial ingredients. Hence is the most appealing to those looking for protein sources supplementing the whole food source.
Loss: Though pea protein has very high content of essential amino acids, it lacks some amino acids required by the body. Hence, it is not advised to consume it as a primary source of protein in the everyday diet.
The most common protein supplement in the market consumed by a large gym going population is the weight gainer protein. It is a combination of whey with a mix of high carbohydrate ingredients making it a calorie dense protein powder.
It is often used by bodybuilders who want to gain pounds, or athletes to make up for the large calories burnt in intense training.
Benefits: These proteins are the best sources of high calories for people looking to gain weight. They recoup the energy spent on activities. They are filled with a variety of nutrients. You may not be able to intake that amount of calorie through food alone.
Loss: Sadly, these protein supplements also contain many additives, artificial sweeteners, and fillers. So that they can pack the calorie and protein punch that the users are looking. However, the huge calorie count in these supplements doesn’t usually account to muscle build. If not consumed according to the workout requirements, these extra calories can be stored as fat.
The amount of protein required by an individual depends on the person. It depends on his activity level, size, weight, gender and physique. One should keep these things in mind before going for protein supplements varying in the calorie content. It is advisable to consult a dietician before making an addition of protein supplement in your diet. One should also keep in mind while buying the protein supplements about the cost of these supplements. Like everything else, the supplements that are low budget are made of low quality ingredients. These may be difficult for the body to digest and absorb. Hence make sure you pay what it’s worth for.