These days protein powders are popular among many people who try to stay healthy and fit. Now we have tons of protein powders which are created from a different kind of sources. Because there are a lot of options to choose from, it can be hard to decide with which one to go. We will show you the 5 best protein powders to include in your diet. First let’s get one thing clear, what are protein powders? Well, they are concentrated sources of protein that come from plant foods or animals. There are 3 often forms of protein:
- Protein concentrates: Made by extracting protein from whole food. They are made using heat and enzymes or acid. These products usually come with 60 to 80% of protein and the other 20 to 40% composed of carbs and fat.
- Protein hydrolysates: They are made by more heating the acids or enzymes that breaks the bonds between amino acids. These types of protein are absorbed faster by your body.
- Protein isolates: These types are made by extra filtering process that removes more carbs and fat. These kinds of protein come with about 90 to 95% of protein.
You should know that hydrolysates have shown to increase insulin levels more than the other forms. That’s mainly in the case when we are talking about whey protein. This means that can boost your muscle growth following workout. In addition, some powders are loaded with minerals and vitamins. But, keep in mind that not everyone gets the best out of these powders. Why? Well, if your diet is already rich in protein, you are more likely not to notice too much difference if you include protein in your diet. We’ve introduced you to protein powders quite all right. Let’s take a closer look at the best protein powders to choose from. Please keep in mind that this list isn’t in order of which protein is the best. It’s simply a collection of the best protein powders and the choice is up to you.
Best Protein Powders to Include in Your Weight Loss Diet:
Casein is a protein that is found in milk. Compared to the whey protein, the casein protein is absorbed and digested much more slowly. Why is that? Well, casein creates a gel when meets with stomach acid that causes to slow down stomach emptying and delaying your bloodstream’s soaking up the amino acids. This will lead into safer and more stable exposure of your body muscles to amino acids, lowering the rate of muscle protein breakdown. According to many researches, casein is far more effective at boosting MPS (muscle protein synthesis) and strength compared to soy and wheat protein. In addition, a study in overweight men showed that if calories are restricted, casein may have an impact in improving body composition. Read: Eat High-Protein Breakfast to Maintain Fast Weight Loss
Pea Protein is considered to be one of the best protein powders because of many reasons. This type of powder is mostly popular among vegans, vegetarians and people with allergies. It’s developed from the yellow split pea, which is a high fiber legume that carries all but one of the necessary amino acids. This protein contains mainly high levels of BCAAs. One study that was done on a rat showed that pea protein is soaked up slower than whey but faster than the casein protein.
It comes with the ability to set off few fullness hormones that may be comparable to that of dairy protein. According to a study, men who took 50 grams of pea protein per day met almost similar increases in muscle compared to those men who ingested the same amount of whey protein per day. It was also found that humans with high blood pressure experienced a reduction when they consumed pea protein.
Whey Protein is one of the most used and most popular protein powders. However, that’s not why it takes a place on the list of the best protein powders. This protein comes also from milk. That’s the liquid that divides from the curds in the time of the creation of cheese. Whey protein comes in high levels of proteins but also comes with lactose which is a milk sugar that many people have hard time digesting. Whey digests fast and like the pea is also rich in BCAAs. BCAAs stand for branched-chain amino acids. The leucine which is one of the BCAAs has a crucial role in developing muscle growth and recovery after endurance workout. When amino acids are absorbed in your bloodstream, they become available for MPS. Must read: The Best 10 Killer Workouts for Losing Weight Fast and Easy Without Pain
According to several studies, whey protein can help you build and keep the muscle mass, help athletes with recovery from hard work out and boost muscle strength in reaction to strength training. In one study in which young men took place, showed that this protein boosted the MPS by 30% more than soy protein and a whopping 130% more than casein protein that followed resistance workouts. Many experts suggest that consuming whey protein will improve body composition in the way that will decrease fat mass and boost lean mass. Recent studies found that this protein can also lower inflammation and improve certain heart related problems in obese people.
This protein powder is plant-based protein that is gaining more and more popularity these days. Even though hemp is connected to marijuana, it only contains trace amounts of the THC. The hemp protein is very rich in omega-3 fatty acids and other necessary amino acids. It’s not considered as a full protein since it has low levels of lysine and leucine. It’s still considered to be one of the best protein powders because of many reasons. Many researchers found that 90 to 98% of the protein in ground hemp is easy to digest. What does that mean? Well, your body can use almost every acid in the hemp protein for crucial body functions such as maintenance and repair. In addition, it’s a pretty good source of fiber.
A recommended intake of fiber is 25grams for women and 38grams for men per day. Sadly, only 5% according to a survey meet the recommended intake in America. The hemp protein can help you a lot in this case.
You may probably know that eggs are excellent source of protein. Eggs are one of the best foods you can use to decrease your appetite when you are on a weight loss diet. In addition, they will help you feel fuller for longer time. Egg protein powders are usually made from egg whites. Even though the quality of the protein remains excellent, you can encounter feeling less fullness since the high-fat yolks have been removed. Eggs are a complete protein source. What does that mean? Well, it means they give all necessary amino acids your body can’t produce itself. Related: Find Out the 25 Most Weight Loss Friendly Foods on the Planet
Please note that, egg-white protein isn’t studied as much as the whey or the casein protein. According to one study, this protein showed less potential to lower the appetite than pea or casein when consumed before a meal. This protein is an excellent choice for all those people with dairy allergies that prefer a supplement that’s based on animal protein.
For all those searching for the best protein powders, we’ve listed 5 considered to be the best according to many studies and reviews. We mentioned earlier that this list isn’t in order of which protein is the best. It’s simply a collection of the best protein powders around. Pick yours and give us your experience with it!