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September 3, 2017 By Vrushali Athavle 11 Comments

Know your Protein Powders!

Protein Powder

This blog is in continuation to my previous blog ‘Protein is not just about quantity, it’s also about quality’. If you missed it here is a link Protein is not just about quantity. It’s also about quality. I am never in favour of proteins powders but, if really required you can take them as supplements as an addition to the diet you eat. I emphasize on this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Protein powders are easy and convenient source of complete and high quality protein but these powders are devoid of other nutrients like fiber, vitamins and minerals which are got from our natural food items.

Calculate your protein requirement. See if you can meet them through your diet. Only if you are unable to give yourself the required quality and quantity of proteins then you should think to opt for protein supplements.

Choosing the protein powders: A tricky part

The tricky part is trying to pick a GOOD protein powder that will contribute to muscle gain and not break the bank.

Protein powders are basically divided into two categories:

  • Animal source protein which include milk protein derivatives like whey and casein, beef and egg white protein.
  • Vegetable source protein include soy, rice, pea, hemp and sprouted grain proteins

 

1. A) ANIMAL PROTEINS

 

Whey protein:

It is derived from milk. The protein portion of whole milk consists of 20% whey protein. It is most popular protein powder because of its taste, high quality and economically too it’s very convenient.

 

Whey protein comes in two varieties, whey concentrate and whey isolate.

 

Whey Concentrate

  • This is a good source of protein powder that is absorbed at a moderate pace.
  • It can be used both pre and post workout but typically it is good to include it as snack in between meals.
  • It has low lactose level that is well tolerated by most lactose-sensitive people. It has trivial amounts of fat and carbs relative to your overall nutrient intake.

 

Whey Isolate

  • It is one of the quickest absorbing proteins
  • Whey isolate is virtually fat-free for those wishing to eliminate as much fat from their diet as possible. It is typically lactose free for those few individuals who are very sensitive to the low-lactose levels found in whey concentrate
  • Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.

 

Casein or Milk Protein

  • Casein constitutes 80 percent of milk protein.
  • It takes longer digestion period as compared to whey concentrate and isolate.
  • Its takes about 5 to 7 hours to fully breakdown and this is one of the reasons for not consuming it post workout.
  • Before bed if you take in casein protein your body keeps absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.

 

Egg protein:

  • Like milk proteins, egg white is also naturally very low in fat and carbs.
  • Egg white protein is cholesterol-free and an excellent choice for those who wish to avoid dairy products.

 

  1. B) PLANT PROTEINS:

 

They are derived from a variety of sources, including peas, hemp, sprouts, and grains. They’re rich in vitamins and minerals, and often provide antioxidants, amino acids, fiber and more. They are typically suitable for vegetarian or vegan diets. They’re also well tolerated by lactose-sensitive individuals.

Soy Protein

  • It is the only plant-based protein considered to be a high-quality protein, containing all the essential amino acids in the ratios needed to support growth and development
  •  It is loaded with glutamine and arginine which helps to dilate blood vessels and allows nutrition to get into the muscles quicker.
  • This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein.

Conclusion

There are many different options of protein for you to choose from. Natural source of protein is the best but, based on your height, ideal weight and intensity of workout you may need to add a protein supplement into your diet. It is safe to take protein supplements if they are monitored properly as per your requirement. Getting all your protein from powders is not the best idea, as it could potentially restrict your intake of vitamins and minerals from other foods.

 

While there are no particular risks to consuming protein powder every day, you should not exceed your daily protein needs.  If you can meet your protein needs with whole foods, it’s the best thing. But, when you’re crunched for time, protein supplements can be your biggest ally.

About Vrushali Athavle

Vrushali comes from a Public health nutrition background. Masters in the field of Public Health Nutrition, she has worked with a leading international NGO as a nutrition consultant on various projects for addressing malnutrition in children, pre and post pregnancy diets and importance of diet for adolescent girls. She also speaks at several nutrition awareness programmes organized by the Government to educate the villagers as well as block, district and state level government officials. She is a certified Master trainer for “Infant Young Child Feeding Practices” and has conducted various sessions for pregnant & lactating women, care takers, hospital staff and adolescent girls through interactive, theoretical and role plays. She has been working to spread nutrition awareness among both the rural and urban population through various mediums like radio talk shows, street plays, school and college events and by counseling patients in hospitals. She strongly believes in the old saying “health is wealth”. “Being healthy for me is to be healthy both physically and mentally. I use my hobbies like listening to music and art (creativity) profoundly to be mentally fit and swimming and dancing to stay physically fit,” She ssays.

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Comments

  1. Vinayachandran says

    September 4, 2017 at 1:47 pm

    Thanks for thr update. Also it wl be nice to explain the negarive of different protien types, example soy is not recommended by many as it has impact on estrogen levels.

    Reply
  2. Advika Arora says

    December 21, 2017 at 5:42 pm

    Informative blog !! Thanks for sharing this amazing !!

    Reply
  3. sachin pharma says

    March 6, 2018 at 3:56 pm

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  4. Health Cules says

    March 23, 2018 at 5:23 pm

    Nice Blog…. Valuable Post here..

    Reply
  5. House of Nutrition says

    March 26, 2018 at 7:18 pm

    great, i like the info you share about organic whey protein

    Reply
  6. pre says

    July 24, 2018 at 2:50 pm

    Your article is really helpful in knowing which protein has what advantage when we take them. But I don’t see any disadvantages. I think you should have posted the disadvantages of these protein in takes as well. Otherwise the article is is superb.

    Reply
  7. Mrs Charanjeet Kaur says

    August 1, 2018 at 5:07 pm

    Very nice article.
    Thanks for sharing with us.

    Reply
  8. Joanne Tull says

    December 5, 2018 at 7:25 pm

    It is one of the best blog I have read about vegan diet. Thanks for sharing.

    Reply
  9. Jonny English says

    April 2, 2019 at 5:09 pm

    Awesome article!! Protein is needed for building and repairing muscles and tissues, and plays a very important role in red blood cells, hair and fingernails and synthesizing hormones.

    Reply
  10. Jonny English says

    April 15, 2019 at 6:06 pm

    Great blog it is!! Thanks for sharing such a useful information. It is really helpful to all of us.

    Reply
  11. Bharti says

    May 11, 2019 at 5:05 pm

    Great Article. I truly agree with you, there is so many protein powder in the market but somehow its difficult to understand that which protein powder is good for us or does really protein powder contain real protein and nutrition that they mention in the content. Actually my brother trying his foot in body building and he wants to build his muscle faster and even naturally So, your blog really gonna help him to understand the protein powder.

    Reply

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