If you’re a regular gym goer, it’s quite certain that you’ve been exposed to protein powders. This could be in the form of seeing your gym buddy mix up their shaker bottle with what looks like chocolate milk or perhaps you’ve been preached to about how protein powders could give you your dream muscled body.
Depending on your fitness goals, whether it’s maintaining your weight, losing, or gaining weight, and toning or bulking up, there are different protein powders which could help you out. The hard part is choosing what type of protein to take. Isolates? Concentrates? BCAA? What do these mean and does it matter differentiating between them?
BUILDING BLOCKS
Protein is an essential nutrient when it comes to building muscle, repairing tissues, and making enzymes and hormones. Protein-rich foods and supplements can help with weight management by making you feel fuller for longer, leading to less snacking and smaller portion sizes.
A more common use of protein supplements is muscle growth where many athletes and gym-goers believe that drinking these protein shakes will help them get bigger after strength training. In a 2018 analysis of 49 studies, it found that protein supplementation significantly improved muscle size and strength.
PRE OR POST-WORKOUT?
Wait a minute, drinking protein shakes before a workout? Yes, it isn’t a new trend because it has been found that nourishing your body with amino acids (the building blocks of protein) could decrease exercise-induced muscle breakdown. Although it isn’t something that’s cut and drawn, a pre-workout shake is definitely better than not having anything.
The ‘anabolic window’ is commonly known as the period of time where the muscles absorb protein more readily. Previously, this was thought to be within 30 minutes of exercise. However, research has shown that this window is now much longer than 30 minutes and may not even need to be after you exercise!
So which is better? A study that compared the effects of protein before or after a workout by muscle strength and size found that there were no significant changes. Thus, just choose pre or post-workout protein depending on which time is more convenient to you.
COMMON TYPES OF PROTEIN
- Whey protein is derived from milk and is quickly absorbed by the body so it’s great for before or after a workout.
- Casein is another milk protein but it digests much slower so it is good for periods of fasting. A bonus for casein is that it binds to and carries minerals such as calcium and phosphorus and makes them easier to digest in your stomach.
- Egg protein powders are made with egg whites. These are digested at a medium rate and can get quite expensive.
- Soy protein contains all the essential amino acids, making this a complete protein source. This is a great alternative for vegetarians.
- Rice and pea proteins don’t have all the essential amino acids but this combination makes them complete. This is also great for those with dairy, egg or soy allergies.
CONCENTRATES VS ISOLATES VS HYDROLYSATES
Protein concentrates are made from whole foods and usually provide 60 to 80 percent protein and the remaining 40 to 20 percent is made up of fat and carbs.
Protein isolates are further filtered in order to remove fat and carbs which makes the protein even more concentrated. These usually have around 90 to 95 percent protein.
Protein hydrolysates are made by further heating with an acid or enzymes which breaks the protein down into its basic components – amino acids. This makes it easier to absorb by the body and muscles. These have been found to raise insulin levels compared to whey protein which can enhance your muscle growth after exercise.
Do note that for those who already consume a protein-rich diet, adding in a protein powder could make little to no difference. If you are an athlete or bodybuilder and regularly lift weights, these powders could help you gain more muscle and lose fats. Protein powder is also a great way for people struggling to meet their daily protein requirement like in people who are ill, the elderly and sometimes, vegetarians and vegans.
If you’re unsure of what kind of protein powders to take, do speak with a dietitian who would be able to tell you which powder would best benefit your lifestyle.
References: Bodybuilding.com; Harvard Health; Healthline.com; Medical News Today.
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