Protein powders are very popular among health conscious people. There are many types of protein powders, made from a wide variety of sources.
You should check some of these right now to make a healthy choice:
1. Whey Protein
Whey protein comes from milk. During cheese-making, it is the liquid that separates from the curds. whey protein can help build and maintain muscle mass, assist athletes with recovery from heavy exercise and increase muscle strength in response to strength training. Whey protein may improve body composition by decreasing fat mass and increasing lean mass. Whey protein seems to reduce appetite at least as much as other types of protein do.
2. Casein Protein
Like whey, casein is a protein found in milk. However, casein is digested and absorbed much more slowly. When calories are restricted, casein may have an edge over whey in improving body composition during resistance training.Casein is a slow-digesting dairy protein that may reduce muscle protein breakdown and promote muscle mass growth and fat loss during calorie restriction.
3. Egg Protein
Eggs are well-known for being an excellent source of high-quality protein. Eggs are also one of the best foods for decreasing appetite and helping you stay full for hours. However, egg protein powders are typically made from egg whites rather than whole eggs. Although the protein quality remains excellent, feelings of fullness may be reduced when yolks are removed. Egg white protein could be a good choice for people with allergies to milk protein who prefer a supplement that’s based on animal protein.
4. Brown Rice Protein
Protein powders made from brown rice have been around for some time, but they have generally been considered inferior to whey protein for muscle building. The 8-week study found that taking 48 grams of rice protein or whey protein daily resulted in similar changes in body composition, muscle strength and recovery.
5. Mixed Plant Protein
Several protein powders contain a mixture of plant proteins. Adding enzymes to these plant protein mixtures has been shown to increase how quickly their amino acids are digested and absorbed. Plant proteins tend to be digested more slowly than animal proteins, due in part to their high fiber content. Although this may not be a problem for many people, it can limit the amount of amino acids available for immediate use after exercise.
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