Protein powders are extremely popular both for athletes and for people who want to lead a healthy lifestyle. There are many types made from a wide variety of sources, and the choice is yours.
What are proteins?
Proteins can be obtained directly from food. However, athletes and people who follow a healthy lifestyle may find that taking protein powder can help maximize muscle gain and fat loss.
They can also help people who struggle to meet their protein needs with food alone, such as sick people, older adults, and vegetarians or vegans.
There are mainly three common forms:
- Concentrate : provides between 60 and 80% proteins, the remaining 20-40% being composed of fats and carbohydrates.
- Isolate : reaching up to 95% protein, by removing more fats and carbohydrates through filtration.
- Hydrolyzed : offers faster absorption by the body and muscles, after breaking the bonds between amino acids.
What type of protein should I use?
Whey protein : is digested quickly, providing an accelerated increase in amino acids that can help increase muscle mass and strength. It can also reduce appetite and improve fat loss.
Casein : a low digestibility milk protein that can reduce muscle protein breakdown and promote muscle growth and fat loss during calorie restriction. It offers slow absorption, which makes it suitable for use before bed.
Egg protein : high quality and easy to digest, although it may not make you feel as full as other protein powders.
Pea protein : particularly popular among vegetarians, vegans and people with sensitivity to dairy or eggs. It is particularly rich in BCAA.
Hemp protein: rich in Omega-3 and easy to digest. In addition, it contains 8 essential amino acids that the body cannot produce.
Rice protein: it is a high-quality protein source that can be used by vegans and vegetarians for optimal recovery after training or for those who just want to increase their protein intake.
Vegetable protein blend : Due to their high fiber content, they tend to be digested more slowly than animal proteins, which can limit the amino acids your body can use immediately after exercise.
When can the protein be used?
Protein, depending on the level of absorption, can be used immediately after training, during the day or before going to bed. This is administered according to your needs, a single cup having around 20 - 30 g of protein.
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