First of all, let’s be clear. Protein powder is not a magic medicine, nor is it a poison that can harm your body. Please don’t rely too much on protein powder and don’t discriminate too much against it.

Protein powder is by far the most widely consumed supplement within the fitness industry and for good reason. It’s convenient contains high-quality protein and it’s a lot more cost-efficient when compared to other protein sources.

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What Exactly Is the Protein Powder

Protein powder, as its name implies, is a powder that is extracted or separated from proteins in various foods. Some people have unrealistic fantasies about protein powder, believing that they can become stronger directly if they spend a lot of money on buying and eating the right protein powder.

Besides, some people have great prejudice against protein powder. They think that it is as harmful as steroids, and they will try not to touch it if they can.

Protein powder is not a magic drug that can skip correct exercise and directly strengthen, nor is it a prohibited drug that generally causes great harm to human beings, but a supplement with less obvious effect and side effects.

Judging from its nutritional value, protein powder is nearly 100% protein. Compared with other high protein diets (such as meat, eggs, and beans), protein powder contains less fat and dietary fiber.

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This is a disadvantage because human beings should take in more diverse nutrients. However, it is very advantageous for the body after a workout, because the body needs protein amino acids that can be digested quickly after training.

So Many Protein Powders, Which One Should I Choose?

There are many kinds of protein powder on the market, such as whey protein, soybean protein, sustained-release protein(also called casein protein) and mass gainer.

  • Whey protein: It is concentrated from amino acids separated from milk. Due to its high digestibility, amino acid content and ratio, it has been highly praised by sports and nutrition circles. Whey protein is a faster-digesting protein that rapidly spikes protein synthesis for a short period.
  • Soybean protein: Soybean protein is a protein extracted and separated from soybean.
  • Casein protein: It is a major protein in mammalian milk and is obtained by removing whey and water from milk by boiling or fermentation. Casein is a slower digesting protein that gradually increases protein synthesis over a longer period.
  • Mass gainer: In essence, MASS GAINER is Whey protein powder containing sugar and carbohydrates. If you aim to build muscle, That is a good choice. But mixing whey protein and carbohydrates into a protein shake will be better.

soybean

Research indicates that when compared to other forms of protein powder, whey and casein have the highest essential amino acid content and are the best at stimulating muscle protein synthesis, meaning that they’re going to be your best options.

Advantage of Protein Powder

  • Convenient. One of the main benefits of consuming protein powders is it’s just a very convenient way for you to take your protein targets for the day. Particularly if you need to consume 200 grams worth of protein or more. It can be quite difficult to get all of that from solid food sources. So you can get an extra 30 or 60 grams in powder form.
  • Cheap. When the same protein is provided, the protein powder has lower calories and is cheaper. When 100 grams of protein is also provided, the price of beef is twice as high as that of protein powder, and the calorie and fat content are three to four times higher than that of protein powder.
  •  Higher digestion efficiency.  It’s very easy to do so and the other benefit is. it’s just a quick hit of protein which is gonna be digested almost immediately.

How to Choose

What is the best type of protein powder that you should consume? You may want to go for the whey protein. You might get one here for the whey protein isolate or the vegan blend or even the beef protein Eissler or the casein. Okay, there are loads of who wants to choose from obviously.

There’s been a lot of studies done on every one of these and it has been proven that whey protein is probably gonna be the best one for you to consume.

Whey Protein vs Soybean Protein

In terms of nutritional value, whey protein is better than soybean protein in terms of protein content and amino acid ratio and is more suitable for the human body.

Whey Protein vs Casein

Casein is very easy to solidify and agglomerate. Moreover, in the human gastric inside, pepsin also has a curd effect on casein, so it is very easy to agglomerate. In this way, the human body absorbs and digests casein very slowly, and casein can provide amino acids for the body slowly and steadily.

Whey protein is characterized by rapid digestion and absorption by the human body, providing timely amino acid supply, which is very necessary for a timely protein supplement in a workout.

Why Whey Protein Works So Well for Weight Loss

It preserves lean muscle tissue when dropping weight. This ensures that when you do lose weight, the majority of it is fat. That is to say, muscles are not lost. It is important to know that muscles are the key to efficient fat burning.

Whey protein has lots of other proven health benefits, which help the body function better and make weight loss easier.

Things like improves muscle performance, lowers blood pressure, reduces symptoms of stress helps you get in more water naturally and contains a small number of antioxidants are additional reasons why whey protein is important and helpful for weight loss.

High protein intake can even make your fat reduction more efficient.

Tip for guys who want to build muscle: 

The diet principle of building muscle is high protein, high carbon water, and low fat. However, protein powder does not contain enough carbohydrates, so you need to take in some extra carbohydrates.

How Much Protein Should I Eat a Day

The study found that protein intake in different exercise states is significantly different. Let’s go straight to the conclusion.

Non-exercise day: 0.8g × your weight (kg) or 0.36g per pound of your weight.

Aerobic exercise day: 1.20g–1.40g × your weight (kg) or 0.5g–0.65g per pound of your weight.

Strength training day: 1.6g-2.2g × your weight (kg) or 0.7-1.0g per pound of your weight.

These are all including your food for one day, which needs so much in total.

However, if we eat a normal diet (three meals a day), we will probably consume 50-60 grams of protein. So you can decide how many spoons to use according to the protein content in the protein powder you use.

It can be seen that strength training requires the highest protein, endurance training such as running takes the second place, and supplement protein is the least when not exercising.

But please note that NOT the more protein you eat that the better effect it produces. The excess protein you eat will NOT increase your rate of muscle protein synthesis, but will instead turn into fat.

Tips: Pay attention to vitamin B supplementation.

Because the protein you ingest needs to be decomposed into amino acids, in the process of synthesizing muscle protein, you need some trace elements.

If most of the vitamin B in your body is used to supplement muscles, then other places may be very lack of these trace elements. So, this may lead to oral ulcers or other problems.

When Is the Best Time to Take Protein Powders

When is the best time to take protein powders? Well, our muscles will be in a state of accelerated synthesis 2-3 hours after exercise, so adding enough protein at this time can make muscle recombination more efficient. And intake of protein powder before exercise can ensure that the body will not lose muscle while consuming fat.

Therefore, it depends on your situation.

If you think you don’t intake enough protein on this day, you can also consider ingesting casein protein powders before bed. This is because taking slow digesting protein before bed can help improve overnight muscle protein synthesis, which leads to better muscle recovery and growth over time.

Conclusion

Protein powder is currently the most widely consumed supplement in the fitness industry. Compared with other protein sources, it has higher cost-effectiveness. Protein powder is only a supplement. Of course, the quality of protein powder produced by different manufacturers will vary.

And eating protein powder alone will not bring any effect (except bringing you constipation).

Judging from its composition, it is protein, which is both its advantages and disadvantages. High protein content, but lack of other nutrients, we should also pay attention to other important nutrients while supplementing protein.

When selecting proteins, we should select different types of proteins according to our situation. Moreover, protein intake in different exercise states is significantly different.

What we should pay attention to is that insufficient protein supplement will make our body weak, while excessive protein intake will make our body convert it into fat.