Protein powders are an excellent and quick way to help in ensuring your body is satisfied and nourished. They are used for various reasons including to lose weight, build muscle mass, enhance sports performance and for overall wellness. It is imperative to determine the differences between protein powders available today and how they stack up against sources of whole food protein.
Protein Powder vs Whole Food
The daily protein requirements of your body can be met whether you eat whole foods or drink shakes. But, they do not provide equal nutrition. In general, shakes have fewer nutrients than whole foods. Because of this, it is likely for shakes to help you losing weight; however, whole foods can provide a larger nutritional punch.
Kinds and Uses of Protein
- Whey protein- This is a commonly used protein for daily use. It has all the essential amino acids and can be digested easily. It helps in boosting energy and reducing stress levels. Whey concentrates and isolates are best to use following a workout.
- Soy protein- This helps in reducing high cholesterol and easing symptoms of menopause for a number of women. Also, it can help with osteoporosis by helping in building bone mass.
Match a Powder to your Specific Needs
With a lot of choices available, you may not find it easy to make the right choice. Here are guidelines that can help you based upon the results you are expecting.
- Build muscles- A protein powder that has a high biological value is best for muscle growth. New Zealand whey protein is your best option.
- Lose weight- For weight loss, shakes that have no added sugars or maltodextrins/dextrins are the best choice. Never select shakes that have added branched-chain amino acids since they help in promoting weight gain and muscle growth.
- Stay vegan or vegetarian-Vegans and vegetarians must pick milk-based protein shakes rather than use 100% plant proteins.
- Limit protein for a kidney disorder- Those with kidney disease cannot tolerate plenty of protein at one time. Go for powders which have a lower-range protein content ideally 10 grams to 15 grams per serving.
- Go low-sugar with diabetes- Diabetic people must pick protein shakes that have no added sugar. Also, they must select a protein shake that is low in carbs preferably less than 5 grams per serving.
- Avoid gastrointestinal issues- People who have lactose intolerance or irritable bowel syndrome must select powders which do not have lactose sugars, dextrins/maltodextrins or artificial sweeteners.