Proteins are a mandate for good health, without which we cannot function. Proteins are a string of beads in which each bead is an amino acid that is crucial for our body functions. Did you know, that we all need 0.8 to 1 gram of protein per body weight?
Today’s fast-paced hectic lifestyle and improper diet are the major reasons for many health-related diseases affecting our lives. The levels of vitamins and minerals in the body may drop below optimal levels causing various adverse effects. Hence, supplementing the diet with nutrients becomes necessary for an active body. Supplements help to fulfill the nutrient requirements of the active body that are missing in today’s fast-paced lifestyle.
We spoke to Vruddi Patel, Senior Nutritionist at OneLife Nutriscience Pvt. Ltd. to understand more about the types of proteins, its uses and how to choose the right one for you.
Different Types of Proteins & Its Uses
Protein powder is concentrated from high-quality protein sources like milk, egg, and plants. These are the common forms of protein available in the market:
Whey Protein
Whey proteins are derived from whey as a by-product of cheese production. The most widely produced whey protein products are whey protein concentrates (WPCs) and whey protein isolates (WPIs). WPC is obtained by the ultrafiltration of whey and contains about 50%–75% total proteins, whereas WPI is composed of higher protein concentrations exceeding 90%. Whey is a protein that generally contains a higher concentration of essential amino acids than other protein sources. Whey Isolate is a protein supplement that has the highest concentration of essential amino acids, including the branched-chain amino acids (BCAA), than other protein sources.
Plant-based Protein
Plant-based protein supplements are derived from different plant sources including pea, hemp, pumpkin seed, brown rice, soy, chia, and flax. It is an alternative to animal-based powders. Plant protein is also helpful to people with Lactose Intolerance. Very few plants contain all essential amino acids, therefore manufacturers often formulate a blend of more than one source in order to give a complete protein.
Selecting The Right Protein Based On Your Health Goals.
It is ideal to select your Protein based on your health goal and regime. If your goal is to build muscle mass, whey protein powders and isolates are best suited for you. If your goal is to try a vegan diet or you are looking for a meal replacement, popular whey protein powders won’t make the cut for you. Your protein supplement should be custom to your needs.
These health goals include:
1. Protein To Build Muscle Mass
Proteins are the building blocks of our bodies and they are the best option to facilitate building lean muscle mass. Whey isolates and concentrates are best to use post your workout. For muscle recovery after exercise, an athlete or avid exerciser should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.
2. Protein To Lose Weight
For weight management, it’s best to consume a steady supply of protein at each meal and snack to help keep you full.
Soy protein is another oft-repeated choice. It helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass for our bodies.
3. Protein For Your Daily Protein Requirement
Our diet lacks the regular protein supply that our bodies need, and here is where supplementation plays a crucial role. Whey protein and soy protein are two of the most commonly used protein powders. Whey is a type of protein that is separated from milk and is considered whole protein. Its isolates and concentrates are rich in amino acids and are good for post-workout consumption. Soy protein, on the other hand, is made using defatted soybean flakes. It helps in reducing bad cholesterol levels and helps in building bone mass.
Brown rice protein, which is 100% plant-based, is a good choice for vegetarians or for people who don’t consume dairy products. It’s also gluten-free. Pea protein is highly digestible, hypo-allergenic, and economical. Hemp protein is also 100% plant-based and it’s a good source of omega-3 fatty acids!
Guidelines For Selecting Good Whey Protein Supplement
It is essential to distinguish a superior and effective protein powder. These few points will help to find the best protein powder:
1. Protein Quality
Amino acids are building blocks of proteins. Amino acids serve different functions in the body. In all, 20 amino acids for carrying out essential functions. A good protein supplement is one that contains essential amino acids and branched-chain amino acids.
2. Protein Digestibility
The main measure you should look at is the digestibility of the protein supplement. The Protein Digestibility Corrected Amino Acid Score is a measure of protein digestibility. The highest score for best protein supplement is 1.0. Whey protein has the highest score followed by milk protein and egg protein.
3. Ingredients
Manufacturers include stabilizers, emulsifiers, and flavors with the protein powder to make it tasty and delicious. You should go through the ingredient list before buying the supplement. If they have a known allergy or intolerance, they shall avoid protein supplements containing those ingredients.
4. Certifications
The protein supplements have been found to be contaminated with inferior quality ingredients. Depending on the country you stay in, the supplements may or may not be regulated. For example, FSSAI in India has stringent regulatory requirements ensuring the safety of the supplements. It is good to choose third-party tested supplements.
Outcomes of a good protein supplement:
- Better Strength
- Faster muscle recovery
- No extra fat
- Better immunity
- Better performance
Conclusion
In conclusion, one must choose a protein supplement that will cater to their requirement and adhere to a specific health goal. All protein supplements provide a concentrated source of protein with minimal amounts of carbohydrates and fats. We all need protein in our diet to help repair body cells and make new ones. The right diet and supplementation can definitely work wonders!
It is time we all bid adieu to unhealthy lifestyles and make health and wellness a Priority!
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