We need to talk about protein. You hear something about protein from guys who tell their friends they want to “inflate” or “bulk up” but that’s not really the whole picture. While protein can be used to replicate or build lean muscles, this is an incredibly limited idea of how beneficial the protein can be. Proteins are biochemical molecules that contain chains of amino acids chemically linked by peptide bonding, and we need them on our diet because they supply indispensable amino acids that our body cannot synthesize on their own.
While protein is beneficial for weight management, muscle development and post-workout recovery, it does much more by providing the basics used to make and maintain muscle, bone, skin and a number of vital hormones and enzymes. To stay healthy, we need to eat protein-containing foods, and this is where protein powders can enter, fill nutritional gaps that may occur in your diet, or help complete your current lifestyle. Just get it from dietitian Jillian Kubala: “While whole foods are always the best source of protein, powder supplements are a smart and convenient way for busy women to meet their nutritional needs.” Adding a protein shake to your routine can help you achieve your goal, whether you want to build lean muscle or just stay fit. While there is not a single reason for women to take protein powder, it can be very difficult to find out which one is right for you. To help you make a choice, we’ve identified the questions you need to ask yourself.
Protein Powder Selection
Foods such as eggs, beef, almonds, chicken and fish are already full of protein, but take a second to calculate how much you need to take to make sure you get the right protein intake. Protein, like most things in life (or the new season of Sabrina on Netflix), should be taken in mode measurement. You may just be already getting a good amount of protein from your normal diet!
One thing to keep in mind is the current RDA (Recommended Food Allowance). This currently shows that protein intake is 0.8 g per kilogram of your body weight. This is not necessarily the amount you should consume daily, but the minimum amount you should consider taking.
Think about how much exercise you exercise regularly and especially what kind of exercise you do. Depending on your workout, your individual protein needs may vary. Athletes and those who exercise intensively are more likely to need higher amounts of protein as well as those who want to gain muscle mass and strength compared to exercise such as yoga or pilates.
3) Health Goals
Ask yourself why you want to buy protein powder. Are you looking for a low protein dietary supplement or to support muscle healing? Are you trying to improve athletic performance or fill certain nutritional gaps? Different powders can provide different benefits depending on what you’re looking for.
4) Dietary Restrictions
Consider potential dietary restrictions or anything you’d particularly like to avoid in your protein powder. Looking for something dairy-free, vegetarian or vegan? Want to avoid any animal products alms alms? While many protein supplements are we milked, that doesn’t mean there’s no other option for you.
5) Frequency and Commitment
Are you looking for a protein powder every once in a while, literally a daily commitment or something in the middle? Just like dating, there’s one for everyone. Now that you’ve asked yourself the hard questions, we’ve revealed the best types of protein powder on the market: exactly seven.
7 Most Beneficial Types of Protein Powders for Women
Not just for Miss Muffet, whey is a by-product of the dairy process (it occurs when converting milk into cheese) and is one of the most popular protein powders you can find right now. Whey is a complete protein, meaning it contains all nine essential amino acids or amino acids that the body cannot produce naturally and are needed through diet or supplementation.
Whey protein is recommended for women interested in creating muscle mass as well as those interested in using protein powder to help lose weight and lower cholesterol levels. When you look at the Whey protein, you can also see that some are listed as “whey insola,” while others are “compounds.” The protein in the isolated form is processed more than the compound form and then provides higher protein content with less lactose and fat.
Like full-fat milk and oat milk, we now have whey protein or plant-based protein options. This is exactly what it looks like: Protein powders from vegetarian sources such as peas, hemp, rice, soy and pumpkin seeds, but a protein powder labeled “plant-based” is often a combination of several of them.
These are perfect for those who want to get the necessary protein without any animal products. Although they are not always full protein, these blends are similarly recommended for weight management and muscle gain, but this may vary depending on which proteins are in your mix.
If whey is about 20% of the milk protein, casein is about 80% of the remaining and whey is also a complete protein. But the absorption of casein is much slower than whey, causing the release of amino acids. This is ideal for those who want to get a protein powder after bedtime exercise to help heal or muscle growth while sleeping.
The primary purpose of collagen, which is currently one of the most popular protein powders on the market, is to connect the tissue, but it has also been examined because of its positive effects on nail health and its ability to promote intestinal health.
However, collagen is not a complete protein. Although collagen contains four amino acids of high concentrations, especially glycine, proline, hydroxyproline and arjinin, it still has only 8 of the 9 proteins that we cannot produce naturally and is therefore incomplete. If your primary interest is to improve your beauty or digestive health, collagen may be right for you.
Egg White Protein
It may seem strange to add egg white protein, but listen to us! You’re allergic to milk, but you still want a full protein. This excludes many plant-based and collagen. Enter your protein saviour, egg white powder. Since this is obtained from chickens, they are full proteins such as whey and casein, and have also been studied for weight management. This type of protein is generally lower in carbohydrates, which makes it particularly beneficial for women with diabetes. But keep allergies in mind though – naturally those with egg allergies should stay clean.
Another vegetarian alternative, soy protein, is an exciting vegetarian option, which unlike many plant-based proteins is a complete protein. Soybeans do not contain cholesterol and are low in saturated fat and are the only vegetable foods containing all essential amino acids.
However, this option is a highly controversial option, as it contains soy protein and powder, phytaates or antioxidant compounds that can reduce mineral absorption. Research into the benefits of weight loss and muscle building is also mixed.
For those looking for neither soy nor a plant-based vegan protein, consider brown rice protein. As the name suggests, this was created by removing the rice protein from brown rice and is vegetarian and vegan friendly. This would be a great choice for women who want to increase strength and muscle first. However, unlike soy, brown rice protein is not a complete protein and therefore may not be your best choice.
Whether it’s full or incomplete, dairy-free or dairy-rich, you ultimately want to find a protein powder as unique as you are. However, you always have a budget to think about, so consider whether you’d rather spend money on a single powder containing all proteins or a powder that doesn’t need to have all nine amino acids. This is especially important for vegetarians and vegans, as it can be difficult to get full protein through a stand-alone diet.
Ask yourself important questions and have fun shopping for your protein! And of course make sure you take care of the rest of your body, because protein is only part of a healthy diet. Take our test to see if you’ve taken the supplements you need and make any of these changes, especially if you’re currently on any medication, by your doctor at all times.
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