Supplementing our diets with proteins, vitamins and minerals go far beyond the annotation of earlier years of weightlifters and bodybuilders drinking protein shakes. Today they are recommended for people of all ages and physical activity to moderate our busy-lifestyle diets. Ideally, we all want to eat healthy balanced diets with protein, a variety of fruits and vegetables, healthy carbs and healthy fats from nuts and foods like avocados. Since our society often pulls in all directions with busy schedules gym supplements help increase protein intake, balance minerals and electrolytes, regulate our intake of vitamins and amino acids and work with our bodies for peak physical health and performance.
They satiate the body from hunger pains, leaving you feeling fuller longer and are low in sugars and fatty oils.
Types Of Protein Powders
There are a number of types of protein available. These range from Milk protein products to eggs to vegetarian and vegans to organic proteins. Each has its benefits and shortcomings. Greatist Ultimate Guide To Protein Supplements offers insights into a number of types of protein powders including the following:
- Whey protein is derived from milk solids, is easily digestible and makes a good after-workout recovery protein. It promotes lean muscle growth, fat loss, and a healthy metabolism. It tends to be higher in milk sugars known as lactose.
- Casein protein is also produced from milk using a process of separating the fat and sugars from the milk protein. It has a slow absorption rate making it a good supplement for long-term protein consumption but not for after-workout quick absorption recovery.
- Milk Isolate is another milk protein derivative using a process similar to casein protein. It is often combined with whey protein the provide quick release for recovery and benefits for longer digestions rates.
- The egg has long been considered a good protein source. As a supplement is at the higher end of the price range. It is produced by separating out the yolk and dehydrating the egg whites. It is one of the best protein sources because of the vitamins and minerals natural to eggs.
- Pea protein is produced from yellow split peas and contains a wide variety of amino acids. Completely plant-based and easily digested it is favoured by vegans and vegetarians. It is not recommended as the only dietary source of protein.
- Rice protein is produced from brown rice. It does not contain all of the essential amino acids, however brown rice protein is considered a good source of complex carbohydrates, vitamin B, and fibre. It is easily digestible and almost entirely utilized by the body with little waste.
- Soy protein is made from dried soybeans made into a powder. As a vegetarian protein, it helps improve the body’s immune function, promotes healthy bones and contains all the essential amino acids. Soy has an effect on hormones raising estrogen levels in men. There is also concern that soybeans are one of the most genetically modified plant sources.
- Peanut Butter is actually considered a good source of protein. Mixed as a powder with whey and casein protein this protein supplement is good for fast absorption workout recovery and for longer-term digestive needs. Unlike grocery store peanut butter it contains to sugars and less natural oil.
Things To Look For With Your Protein Supplements
- Protein powder works best when combined with a number of beneficial supplements. Many protein sellers add a number of these supplements to their brand. There are a number of good individual and pro gym supplements suppliers to find products that work best for you.
- Essential amino acids are the 9 amino acids the human body cannot produce or synthesize even though they are essential building blocks of proteins. Protein is used in every cell in the body and provide the building blocks of muscle and tissue. The nine essential amino acids are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.
- BCAAs or Branched Chain Amino Acids are proven to build muscle faster by stimulating protein synthesis and reducing muscle fatigue. BCAAs promote fat burning and muscle utilization of fatty acids.
- MCT Oil or Medium-chain triglycerides (MCTs) are triglycerides whose fatty acids are essential to proper body function. As Medium-chain fatty acids they are readily used by the body, may help reduce bad cholesterol and are not generally stored as fat deposits. Good examples of oils containing MCTs are coconut oil and palm kernel oil.
- Collagen peptides are longer chain amino acids utilized by the body as structural building blocks during protein synthesis. They are essential for skin elasticity and certain muscle development.
- L-Glutamine is a non-essential amino acid, which means the body can produce, or synthesize this amino acid. Under higher stress conditions the body requires an outside source through food or supplementation. L-Glutamine optimizes recovery by playing a role in metabolizing protein and cell volumizing.
- L-Carnitine, acetyl-L-Carnitine, and propionyl-L-Carnitine are formed from amino acids and is involved in metabolism. It mostly found accumulated in heart and skeletal muscles. It is non-essential as the body produces enough quantity for normal metabolism. With dietary restrictions and higher cardio and muscular stress during intense exercise, it should be supplemented to keep up with the body’s increased metabolic demands. Basically, it transports long-chain fatty acids to the mitochondria within cells for energy production.
- L-Leucine is an essential amino acid that slows the degradation of muscle tissue by increasing synthesis of muscle proteins.
- Creatine is not an essential nutrient. It is produced in the body from the amino acids glycine and arginine. It increases the intensity and efficiency of muscle metabolism during stressful exercise of weightlifting.