Best Types of Protein Selection –
Protein is an essential part of any diet plan. It will help you to lose weight because protein takes time to digest. You feel fuller for a period of time and don’t have the need to eat unhealthy food. There are several sources of protein — one of these is protein powder. If you have been hitting the gym, you may have heard about protein shakes from your workout buddies. Protein powder is an easy source of complete, high-quality protein and a convenient way to include simple carbs in your diet…
Today, protein powders are getting more popular as a nutritional supplement or meal replacement especially for those who want to lose weight. At the same time it helps to build lean muscle. Protein powders are particularly helpful during your workouts as it will boost your energy and therefore burns more calories.
Are protein powders just for bodybuilders? Can an average dieter like you benefit from this too?
Different Best Types of Protein
Protein powder comes in different types. The four common types of protein are whey, soy, rice, and casein. These types of protein powders are low in calories and fats; hence help you for your weight loss goals. It is important to choose the right type of protein powder to meet your daily dietary needs.
Whey protein is derived from cow milk. It is one of the best selling types of protein on the market because it is complete and has all the essential amino acids to achieve your nutritional needs. Many use whey protein powder because it is easy to digest and also gluten-free. It is likewise recommended if you are lactose intolerant or if you want to have a diet that is low in calories. Whey protein can be consumed as protein shakes, food bars or as a mix with other high-protein foods.
Soy protein comes from the soybean plant. It is low in fat and calories, and it is cholesterol-, gluten-, and lactose-free too. Many people who chose a vegetarian diet prefer soy protein powder. However, this type of protein powder can taste a little unpleasant and it contains lesser amino acids compare to whey protein. Some experts do not recommend soy because of its effects on thyroid, fertility, hormones, sex drive and digestion. Therefore, consume soy protein in moderation and always read labels carefully.
Rice protein powder offers an alternative source of protein for vegetarians or vegans who may have daily nutritional gaps because of none animal protein intake. Protein from brown rice, for instance, is hypo-allergic, gluten-free, and can easily be digested. In addition, it helps in weight loss because o its low fat and calorie intake. However, it does not have a complete protein profile since it is a plant-based protein. You have to mix it with other meals and beverages to complete the essential amino acid needed by the body and to achieve a well-balanced meal.
Casein is also one of the more popular types of protein powder. It is much slower to digest than whey protein hence you will feel fuller for a longer period of time. Casein protein powder is a good pick for muscle building and recovery or repair. You can take casein protein before going to bed for maximum effect. Choose casein protein powder with an ingredient “calcium caseinate” to get the natural protein content.
Recommended Intake of Best Types of Protein
Every person needs protein on a daily basis. If you intend to include protein powder on your diet plan, you have to read nutrition labels thoroughly. You have to consider the fat and sugar content of the protein powder you are purchasing to make sure that it will not sabotage your weight loss goal.
You can start your day with a protein shake to boost your energy in the morning. Protein smoothies are also a good meal or snack replacement to keep extra calories at bay. You may have healthy protein shakes within 30 minutes after your workout to help the muscle recovery, repair, and development. Keep in mind that the healthier your muscles are, the more calories you will burn.
Finally, protein powders can be an effective natural way to lose weight. But if you hope to lose weight rapidly, protein powder is not for you. For a protein powder to work effectively, you have to include a well-balanced diet and regular exercising.
Question: Which protein types do you like best and did you notice any side effects?