4 Types of Protein Powder
If you want to build muscle, a protein-rich diet is one of the most effective ways to pack on the pounds in the gym. But a protein-rich diet can also be a good choice if you’re looking to lose weight. But that doesn’t have to mean cooking proteins in preparation every day. Protein powder can provide you with a convenient alternative to cooking, and they offer some of the best bang for your buck.
By stripping out elements like fats and carbohydrates, a protein powder can focus exclusively on giving you a quick boost of protein, and that can help with both your performance in the gym and your recovery afterward. But there are quite a few options to consider when looking for a type of protein powder.
- Whey Protein
Whey is the most popular root source for a protein powder. Whey, which is usually scraped off and discarded during the cheesemaking process, is incredibly rich in protein. Just as importantly, it includes all of the essential amino acids. On top of that, it offers some of the highest levels of muscle protein synthesis around.
Whey protein can appear in a couple of different forms. Whey protein isolate puts the whey through a comprehensive filtration process that can result in protein content of up to 90%. If you want as much protein as possible with as few additives as possible, an isolate is the way to go. The filtration process for protein concentrate is less thorough, but that has an advantage as well. The added fat content and presence of lactose creates a taste that many people prefer.
- Pea Protein
If you’re looking for a vegetarian or vegan alternative to a dairy-based protein powder, there are few better choices than a pea protein powder. Studies seem to indicate that pea protein can produce roughly the same amount of muscle growth as a whey protein concentrate, and it offers absorption rates that are more or less comparable to whey protein isolate.
Pea proteins contain all of the essential amino acids but are low on methionine. Fortunately, you can shore up that deficiency with a mix of pea protein and brown rice protein. Pea protein (and other vegetarian proteins by proxy) are also lactose-free.
- Hemp Protein
If you’ve had digestive issues with a protein powder in the past, hemp protein could provide a tenable solution. But unless you have a particularly sensitive stomach and nothing else works, hemp protein probably won’t be the most effective choice. But while it only contains seven of the essential nine amino acids, it’s also rich in omega-3 fatty acids that provide a wealth of overall health benefits.
- Egg Protein
Egg protein powder is made exclusively from the egg white – the portion of the egg densest with protein. It’s a lactose-free alternative to whey, but it’s obviously not going to do any good for vegan diets. It provides full coverage of the essential amino acids as well as a protein content of around 80%. It also shows some signs of working better when it’s combined with other protein powders. Mixing egg protein with carbohydrates in particular shows promise.
The Right Protein Powder For You
The biggest factor in picking the right protein powder will probably come down to dietary considerations. But just because you aren’t vegan or lactose intolerant doesn’t mean that you should restrict yourself to whey protein just because it’s popular. The distinctions in terms of performance aren’t always that wide, and everybody is unique. Trying out a few options will help you pick an option that suits your fitness level and your taste preferences.