Protein constitutes up to 80% of the muscle mass and is responsible for the structure and actions of our muscles. Apart from protein rich diets, people these days are opting for supplements to enhance muscles, strength and performance.
So before we get to the types of protein, let’s take a quick look on how proteins are classified:
1. Isolates
Protein isolates contain up to 90% proteins with a lesser degree of other components
2. Concentrates
Concentrated and processed proteins can yield different compositions depending on the content of non proteins
3. Hydrolysates
Hydrolyzed proteins or hydrolysates contain partially digested proteins like polypeptides and peptides
Protein powders are a quick way to ensure that your body is nourished and satisfied. They help you lose weight, build muscle and improve sports performance. With a number of protein powders to choose from, it can be a daunting to task to pick the right one for yourself.
Here are some simple guidelines to help you pick the perfect protein:
Whey Protein
Whey is one of the most commonly used protein as it contains all essential amino acids and is easily digested by the body. It helps boost energy and can reduce stress levels.
This fast absorbing source of protein helps you flaunt that lean muscle and is suitable for consumption at any time of the day, especially post workout.
Casein Protein
Main protein found in milk, Casein is a slow digesting protein and takes up to 6 hours to be fully digested and absorbed by the body, depending on consumption. It is great for sustained amino acid delivery to muscle.
Recommended before bed or in between meals, Casein rewards your hard hours at the gym by making sure you burn fat and build muscle for longer durations.
Egg Protein
Egg protein found in powders is mostly egg-white protein isolate, and is an ‘egg-cellent’ choice for the lactose intolerant. It contains all essential amino acids and can be easily digested by the body.
It is a high quality, lactose free source of protein that will help you achieve a lean and toned physique.
Milk Protein
Milk protein contains all of the essential amino acids and enables their fast and sustained release, necessary for muscle growth. Concentrates and isolates of milk protein are both common in protein powder blends.
Apart from enhancing your muscle growth, milk protein supports the immune system. It’s a win-win!
Soy Protein
Soy protein is a commonly used, low fat, low cholesterol and vegetarian source of protein. It is derived from defatted soybean and is available as both isolates and concentrates.
With soy protein, you can bid goodbye to high cholesterol and symptoms of menopause in women. It can also help with osteoporosis by building bone mass.
Plant Protein
Plant proteins like pea, hemp and brown rice are great options for vegetarians and those with allergies to dairy and eggs. These are hypo-allergenic, 100% plant based and digestible proteins.
Pea Protein is rich in BCAA’s and has a 98% digestion rate- majority of the amino acids can be easily used and processed by the body. Rice protein is a good choice for vegetarians and is gluten free. Hemp protein is a very good source of Omega 3 fatty acids.