Protein Powder – Everything About Whey Protein Concentrate, Whey Protein Isolate
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If you pay a visit to a gym, probably, you must have heard the guys by the weight machines talking about the protein shakes they drink after a workout and what kind of shake they prefer. Protein powders — made into a shake or consumed however you like — are getting more and more popular as a nutritional supplement.
Protein powders comprises of various forms. There are about three (3) Protein Powders basically.
Types of Protein Powders
- soy, and
- casein protein.
Also, “Whey is the most commonly used, because it’s a water-soluble milk protein,” According to Peter Horvath, Protein Powders is also a complete protein, so it’s got all those advantages.” (Complete proteins contain all nine of the amino acids necessary for human dietary needs.) People who are vegan may prefer soy protein.
However, Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesn’t dissolve as well in water.
Protein powders also come with widely varying price tags. “For the casual athlete who doesn’t have a specific need at a certain time of their training, the cost is not that important”. If you’re going to any of the variety of Protein Powder, you can get pretty much the same benefit out of the less expensive, more commercially available proteins.
Specifically, protein powders can be useful. “They’re an easy and convenient source of complete, high-quality protein,” Carole Conn states. But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.
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There are a few reasons why an ordinary athlete might want more protein in his or her diet, says Barbara Lewin, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and trained Ironman competitors:
- When you’re growing. A teenager needs more protein to fuel his workouts because his body is still growing and uses more protein in general.
- When you’re starting a program. If working out is new to you and you’re trying to build muscle, you’ll require more protein than you normally would.
- When you’re amping up your workouts. If you normally work out for half an hour a few times a week, but now you’ve decide to train for a half-marathon, your body will need more protein.
- When you’re recovering from an injury. Athletes with sports injuries frequently need more protein to help them heal.
- If you’re going vegan. People who pursue a vegan or vegetarian lifestyle eliminate a number of common protein sources from their diet, including meat, chicken, and fish, and sometimes dairy and eggs as well.
How to Use Protein Powders
If you calculate your protein intake and determine that you’re not getting enough for your athletic needs (some signs of too-low protein intake: you’re unusually fatigued, feel weak when lifting weights or doing other strenuous activity, or are recovering from injuries slowly) how can you best use protein powders to help you improve your performance?
First, ignore the conventional wisdom, which says to take protein powders immediately after a workout. “Before, during, and after a workout, carbs are what your body needs. They’re what your body uses for fuel, and what your muscles run on,” says Lewin. “Yes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein.” Since most protein powders have at least 20 grams of protein per scoop, you’d need about 80 grams of carbs to go with that scoop to get the proper proportion of nutrients!
Protein Powders help in getting important muscle-building amino acids (such as BCAA) to your muscles as quickly as possible. It’s so quick, in fact, that this rapidly digesting source of quality protein reaches the muscles in around 20 minutes.
Protein powders are not really necessary if you have access to a normal, healthy diet.