Why is it important to consume protein after a workout?
The protein you consume helps the muscles that were compromised recover quicker. This is why it’s recommend taking post-workout protein within an hour after your last set.
Where can I get me some protein?
Turkey, chicken, egg whites, fish, and lean cuts of beef are quality sources of protein. But those aren’t your only options. “Veggies like peas have traces of protein, and non-fat cottage cheese is another good option
Protein is a macronutrient found in many foods such as meats, dairy products, nuts, and beans, to name a few. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin, hair, bones, fingernails, as well as muscles. Many experts suggest getting the bulk of our protein from whole food sources, protein supplements can make it easier to get those aminos on-the-go. It’s important to understand two ways protein supplements are often classified:
Protein Concentrate vs. Isolate: Protein is derived from various food sources and is “concentrated” by removing the non-protein parts. The result: a powder that is 70 to 85 percent pure protein (with the remaining 15 to 30 percent consisting mostly of carbohydrates and fat). Taking the concentration process a step further, “isolation” removes a much higher percentage of non-protein content. The additional processing yields a premium protein that is up to 95 percent pure.
Complete vs. Incomplete Protein: Amino acids that cannot be produced by the body are known as essential amino acids. “Complete proteins” contain all nine essential amino acids, whereas “incomplete proteins” contain some, but not all, of the essential amino acids.
Protein Comparison
1. Whey Protein
The most popular protein supplement on the market today, whey is a by-product in the process of turning milk into cheese.
Pros: Whey protein has been shown to promote lean muscle growth and fat loss, as well as support cardiovascular health and a healthy metabolism. Whey is also quickly absorbed by the body, making it useful for post-workout recovery.
Cons: The sugar found in milk (lactose) is a common allergen that can make whey indigestible for some. And while those tasty flavors make whey a yummy choice, they often (depending on the brand) come with a host of less-than-desirable artificial sweetners and chemicals.
2. Casein Protein
Casein is produced using a separation process applied to liquid milk that can concentrate or isolate the milk protein from the carbs and fats.
Pros: Casein protein powder offers similar benefits to whey protein but with a different release process. Because casein digests over a long period of time, research has found it’s an optimal protein choice before bed.
Cons: Casein is a by-product of milk, making it allergenic to some, much like whey. Also, it’s not ideal as a post-workout supplement because it’s absorbed so slowly. After exercise, the body craves nutrients to replenish and rebuild—which is best left to whey or a combination of the two. Casein also more expensive than whey, and often contains many artificial ingredients to help make it more palatable.
3. Egg Protein
Egg protein comes from, well, eggs! It is a complete protein made by separating out the yolks and dehydrating the egg whites.
Pros: Aside from just protein, egg protein powders are rich in vitamins and minerals that can contribute to a healthy diet.
Cons: Allergies to eggs are common, similar to milk allergies. Egg protein is also one of the most expensive protein supplements available.
4. Soy Protein
Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour.
Pros: Protein from the soy bean may help improve the body’s immune function and promote bone health.
Cons: In recent years, soy has come under heavy scrutiny because it is often genetically modified to produce greater crop yields. Many foods are already full of soy due to its extremely low-cost protein. This has led some to question whether adding even more dietary soy (via protein supplements) is a wise choice.
5. Rice Protein
Although often thought of as a carbohydrate only, brown rice is becoming a standard source for vegetarian protein powder.
Pros: Protein aside, brown rice protein is considered a good source of complex carbohydrates, vitamin B, and fiber. It’s also hypoallergenic, meaning it’s easily digestible and therefore almost entirely used by the body, not relieved as waste.
Cons: Unlike soy, rice protein is a plant-based option that’s deficient in some amino acids and therefore should not comprise the main source of dietary protein.
6. Hemp Protein
Hemp protein is derived from the seeds of the cannabis plant that’s gained popularity in recent years. (And yes, we are talking strictly about hemp as a food source here!)
Pros: Often referred to as a “superfood” due to its mix of essential fatty acids hemp is vegan friendly and extremely hypoallergenic.
Cons: Since hemp is only harvested in mass quantities in select countries due to its association with cannabis, it is often the most expensive protein powder available.
7. Pea Protein
Pea protein comes from the yellow split pea, making it a popular choice for vegetarians and vegans alike.
Pros: As with most plant-based proteins, pea protein is hypoallergenic. And with few additives or artificial ingredients, this one appeals to those looking for protein sources closest to the whole-food source.
Cons: Isolated pea protein is often considered complete because it can contain the spectrum of essential amino acids. Even still, it remains deficient in certain amino acids and should not be used as a primary source of dietary protein.
8. Weight Gainer
Weight gainer combines protein, often whey, with a mix of high-carbohydrate ingredients that makes it much more calorie-dense than typical protein powders. It is often used by bodybuilders who are looking to pack on the pounds, or by serious athletes who have difficulty consuming enough calories to offset the large amount they burn through intense training.
Pros: Jam-packed with calories, weight gainers allow people to consume more calories than they could through food alone.
Cons: Weight gainers often contain many additives, artificial sweeteners, and fillers so that they can pack the calorie and protein punch their users are looking for, and the huge calorie count in these products doesn’t necessarily translate to more muscle.
9. Creatine
Creatine is the number-one supplement for improving performance in the gym. It provides a number of other health benefits, such as protecting against neurological disease. Some people believe that creatine is unsafe and has many side effects, but these are not supported by evidence. Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.
Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance
10. BCAAs
Consuming BCAAs may help reduce physical and mental fatigue. BCAAs are a group of 3 ‘essential amino acids – Leucine, Isoleucine and Valine. These have to be consumed in the diet – your body cannot create them by itself from other amino acids.
Pros: BCAAs aid in energy and even fat loss, but the main benefit of BCAAs is their ability to boost muscle growth. After all, that’s the number one goal for most of us, whether for bodybuilding or overall health. When it comes to building muscle, BCAAs are the most critical amino acids.
Cons: Some side effects are known to occur, such as fatigue and loss of coordination. Branched-chain amino acids should be used cautiously before or during activities where performance depends on motor coordination, such as driving. Branched-chain amino acids might also cause stomach problems, including nausea, vomiting, diarrhoea, and stomach bloating.
Best whey protein powders for weight loss and muscle gain
If you’re trying to improve your fitness results, and have decided that whey protein is the right supplement for you, then below will help.
The three main types of whey protein:
- Whey protein hydrolysate – Breaks down peptides to help with fast absorption
- Whey protein concentrate – A concentrated protein that retains more nutrients
- Whey protein isolate – Similar to concentrate, but has a higher protein percentage
When it comes to protein powders, it is worth noting that the amount of protein required by the body depends on a person’s activity level, physical size, and gender. Testing various sources and quantities of protein can help determine a mix that works best. Protein powders are supplements, best used to supplement a healthy diet of nutritious whole foods.
