Protein is the king of sports nutrition. When you start going to the gym, your coach would definitely recommend you to buy protein. Then you see big guys in the changing room taking their protein shakes. Now you are sure protein powder is the key to your future success in muscle building.
However, everything is not that good. Mainly gym coaches have their percent from distributing supplements from gym-based fitness bar, or they can sell it from their own stock which is held for such clients like you. If you think now that this supplement is only a waste of money, it is also incorrect.
Here we'll find out if your goal and nutrition actually require any supplements and then show you a simple scheme of how to chose the best powder for you.
Determine the main reason for buying protein powder
Prior to entering a fitness shop or web page selling sports nutrition you have to sort out your actual nutrition. After counting all your macronutrients consumed per day, you can have an understanding of what would be better to buy a can of protein or to add another meal rich in protein.
Otherwise, if you are busy enough and your schedule can't afford you to cook or have a good meal at the nearest cafe so protein shake would be a rescue for you.
But always remember that whole food is rather better than any supplement.
The same concerns even those willing to lose weight. Protein increases the feeling of satiety and fullness, which may help curb overeating. In this way, it would be a good idea to substitute one meal with a protein shake. But not more than one meal a day.
Protein is an ultra universal supplement. We can't recommend using it only for weight loss or muscle gains. Protein powder may also be effective for overall health and as a dietary supplement.
High-protein diets help athletes gain or maintain muscle mass during intense training. Michael Saunders, Andrew D’Lugos and colleagues from James Madison University in Virginia found that supplementing carbohydrates and protein immediately after exercise for ten days in intensely training endurance athletes increased muscle mass and reduced heart rate during exercise and recovery.
The supplement, however, did not affect cycling performance or muscle soreness. Athletes consumed 64 grams of supplemental protein, which is at least as much as most studies have used in the sports science literature.
Today's market is full of different types of protein.
Cleveland Clinic names eight main types of it:
- Whey protein - one of the most commonly used proteins and is best for day-to-day use. It contains all of the essential amino acids and is easily digested. It helps boost energy and can reduce stress levels. Whey isolates and concentrates are best to use after a workout.
- Casein, the main protein you'll find in milk, is a slow-digesting protein—especially when compared to whey. Depending on how much you consume, casein can take more than six hours to be fully digested and absorbed by the body, which makes this protein great for a sustained amino acid delivery to muscle.
- Soy protein - another common choice. It helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass.
- Egg protein, released more slowly than whey, can be taken throughout the day.
- Milk proteins help support immune function and enhance muscle growth.
- Rice protein, which is 100 percent plant-based, is an excellent choice for vegetarians or for people who don’t consume dairy products. It’s also gluten-free.
- Pea protein is highly digestible, hypo-allergenic and economical.
- Hemp protein is also 100 percent plant-based. It’s a good source of omega-3 fatty acids.
The recommended daily allowance (RDA) of protein is 0.8 grams per kilogram of body weight.
The development of radioactive tracer methodology has made it possible to accurately assess muscle protein synthesis by measuring the rate that tracers are incorporated into muscle tissue.
These studies have shown that in athletes, higher protein intake than the RDA results in higher muscle protein synthesis. Products like BEYOND RAW® RE-BUILT MASS XP deliver 60 grams of protein per serving.
A review of the literature by Stuart Phillips from McMaster University in Canada concluded that high-quality protein, containing high amounts of the amino acid leucine, supply the necessary amino acids for optimal protein synthesis and triggering chemicals that turn on protein synthesis. Whey protein is particularly high in leucine.
WikiHow also insists on understanding what PDCAAS rating stands for before making a choice.
PDCAAS stands for protein digestibility-corrected amino acid score. This score rates the protein based on bioavailability and essential amino acid supply. The highest score is 1.00. Eggs have a score of 1.00.
Another misconception is that the majority of people think that powder has to contain 100% of protein. That is why there is a difference between isolate and concentrate.
Concentrate contains between 30% and 85% protein. It is cheaper and easier to find, while isolate contains more than 90% protein and is more expensive.
When purchasing the protein powder, be sure to check the label for the percentage of protein to be sure you are getting the best powder for your money.
Besides, it is crucial to check the label of ingredients. As long as, proteins are made up of amino acids they must contain all nine essential amino acids in order to be a complete protein.