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Monday, July 13, 2015

All About Protein Powders.

All about protein Powders

A few months ago on my  Facebook page I had given you the different types of Proteins that there are out there. I did this so you can choose what protein is best for you. I thought instead of you having to go through my many post on my Facebook why not just put them all in one big blog.

I would like to note when choosing a protein it is best to buy from a store that sells quality protein such as a GNC or any local stores like this in your area. I would also do research on the type and brand  of protein that you are considering to make sure the reviews are good and that is the right fit for you.

Though Protein powders are a great way of making sure you get the right amount of protein the best source of protein is what you get from consuming whole foods. Protein Powders should only be used in addition to a healthy diet not as a main source of protein. If you would like ideas and other info on diet you can purchase my Meal Guidance Plan.

Whey Protein

Pros on Whey Protein

  • Whey is a complete and convenient high-quality protein. It offers all nine essential amino acids required to build hormones, neurotransmitters and antibodies, as well as strong muscles and bones. Plus, it is quickly absorbed by the body making it ideal for post workout.
  • Whey has been shown to support your immune system.
  • Whey Protein is affordable
  • Comes in many flavors

Cons of Whey Protein 

  • Whey protein is a processed, packaged product. It’s a byproduct of the dairy industry, removed after cheese is processed*. Processing includes removing the fat and carbohydrates from the protein. Most whey protein has added sugars, sweeteners, flavorings and/or colorings. These are added to help with taste. There is no such thing as 100% Whey protein powder no matter if product advertises it. You can find out how much Whey protein is in your powder by taking the amount of protein grams per serving divided by the serving size grams, times that by 100 and there’s your % of Whey protein in the powder.
  • Whey’s benefits don’t apply if you’re lactose intolerant or have a milk protein allergy.
*Processed simply means taken out of its natural form where you have to be careful is if it is overly processed. The more ingredients behind it the more process it is. This is why you would use this only for one or two meals a day and not every meal. Make sure you do your research on the type of Whey protein you use to know exactly what you are getting.

Casein Protein: 

Casein Protein is very popular among bodybuilders who are looking for a concentrated source of protein without a lot of extra calories. Research on casein has shown that the body is more inclined to use this protein source directly to build muscle mass rather than as energy. Casein protein makes up 80% of the protein found in dairy products. Casein protein is best when eaten in the morning or evening because it has a longer absorption rate making you fill fuller longer. It is not recommended as a post workout due to the slow absorption. 

Pros of Casein Protein

  • Is similar to Whey but is slow absorbing and because of that it is best taken in the morning or evenings.
  • Research shows that Casein Protein is used more directly in building muscle mass rather than used as a source of energy.
  • Since it takes longer to digest it makes you feel fuller longer.

Cons of Casein Protein

  • More expensive than Whey
  • Allergen (milk)
  • Not a good post workout due to the fact it is slow absorbing
  • May clog respiratory system

Egg White Protein:

Egg white protein powder is made by separating the egg yolks and egg whites and then dehydrating the egg whites.

Pros of Egg White Protein

  • Egg protein powder, especially if it’s guaranteed made from pure egg whites, provide top quality protein. One scoop provides approximately 24 grams of protein, four times the amount found in one whole egg.
  • Egg protein powder is lactose-free as well. This then makes it an ideal alternative for individuals who cannot consume dairy products due to lactose intolerance.
  • High in Vitamins and Minerals

Cons Egg White Protein

  • Contains Common allergens (eggs)
  • One of the most expensive forms of protein

Soy Protein:

Soy is good for those who have lactose allergies and can’t handle the whey and casein blends. Soy protein is good for one’s overall health with it's potential health benefits such as heart disease, osteoporosis, cancer and diabetes. Soy also can be beneficial to women undergoing menopause by reducing the negative effects of menopause because it contains phytoestrogens. 

Pros of Soy Protein

  • Soy protein offers cholesterol-lowering effects that can boost the overall health of your heart.
  • Great source of high quality protein
  • Effective in reducing the risk of cardiovascular disease and osteoporosis.

Cons of Soy Protein

  • Soy products have some anti-nutrient contents, and consuming large amounts of soy products as your primary protein source can cause several mineral deficiencies.
  • A lot of studies reveal that eating soy products do not have effect on protecting your bones. As a matter of fact, soy products contain phytic acid, a natural plant substance responsible in blocking calcium and some other valuable minerals from being absorbed by your body. This only means that excess consumption of soy products can bring detrimental effects in your body.
  • Soy is often genetically modified so make sure you read that is organic before you purchase.

  Rice Protein: 

Rice protein powder is a relatively unknown protein supplement outside of the vegan community. Despite its lack of popularity, rice protein offers many great benefits that might make it a good addition to your daily diet. Rice protein powder is consider a lighter or  easier to digest plant based protein powder.

Pros of Rice Protein:

  •  Rice protein is a natural source of protein with natural fiber. It comes from brown rice and contains all of the essential amino acids.
  • Rice protein is hypoallergenic meaning that it causes fewer allergic reactions than other protein powders such as whey, soy or egg white protein. 
  • Rice protein powder is vegan friendly. No animal products or byproducts are included in rice protein powder.
  • Natural taste of rice protein is sweet and mild. It is easy to blend with water, juice, and other mixers making for a tasty protein drink.

Cons of Rice Protein:

  • Rice protein powder is not as effective for building muscle as whey protein and many of the other animal-based protein powders.
  • Only a few companies manufacture rice protein powder.
  • Compared to other protein powders rice protein contains less protein per serving meaning less value for your money.

Hemp Protein:

Hemp protein comes from cannabis plant seeds and is considered a superior protein source due to its above-average digestibility, which also makes it ideal for athletes and it is vegan. Hemp protein powder contains higher amounts of protein per serving than other plant base protein powders but is not always desired because it has a distinct flavor.
  • Is a super food
  • Improves metabolism, brain function, circulation and immune system
  • Includes all 21 amino acids making it a complete protein
  • Hemp protein is hypoallergenic meaning that it causes fewer allergic reactions than other protein powders such as whey, soy or egg white protein.  
  • High in fiber
  • Anti-fatigue properties
  • Kidney-protective effects
  • Hemp protein is vegan friendly. No animal products or byproducts are included in hemp protein powder.

Cons of Hemp Protein

  • One of the most expensive sources because hemp is only harvested in select countries
  • You may want to let your employer know you are taking it because it can make you pop on drug test due to it coming from Cannabis seed.

Pea Protein:

Pea Protein which is one of the top of the line plant based proteins.Pea protein is being more popular because many are wanting a plant based protein option as well as the rise of allergies and intolerance to many plant and animal protein sources. It is also very affordable, usually being just a little bit more expensive than rice protein powder. It is highly mixable as well and contains amino acids which are essential to maintaining a healthy balance. Pea protein powder may not be the most well know plant based protein powder, but it is the best value when it comes to quality and quantity of protein for your money.

Pro of Pea Protein

  • Pea protein is vegan friendly. No animal products or byproducts are included in pea protein powder.
  • Pea protein is hypoallergenic meaning that it causes fewer allergic reactions than other protein powders such as whey, soy or egg white protein.
  • Contains  essential  amino acids
  • Easily digestible
  • Affordable

Cons of Pea Protein

  • Pea protein contains purines, so people with gout should ask their healthcare provider before taking a supplement.
  • Processing peas into protein could lead to contamination by fertilizers, chemical solvents, and other ingredients. Make sure you’re buying a high-quality brand.