Ultimate Guide to Protein Supplements
If you went to school, you must know that your body needs proteins for several reasons. I bet you also know where you can get proteins and incorporate it in your diet. Some of the most common protein sources are meat, nuts, eggs, beans and several other protein rich foods. If you are still convinced that your body needs more proteins, then am pretty sure that you have even tried protein supplements. We all know our bodies’ need protein for growth and development but do we really know exactly what protein our body needs and what that specific protein does for our body?
Science told us that protein is a micronutrient that every animal or insect needs to stay alive. In fact there are a couple of scientists and authors who claim that protein is the building block of life. It is needed by our body to aid body repairs and at the same time build new tissues. It is also necessary for building muscles. In this brief, we are going to help you understand everything about protein and later guide you on getting the best supplement for you.
What does protein do to your body?
Protein is made up of amino acids. In fact it has all the ingredients that your body needs to grow and develop. Protein is necessary for your muscles, bones, skin, and blood and cartilage development. It also helps keep our body’s immune system in the best state and balances the body’s hormones.
Although we all need proteins, the real question lies on how much protein should someone get each day. The reality of the matter is that everybody’s protein needs are slightly different. However, the recommended daily protein intake varies but majority of the people are supposed to take 0.8 grams per kg of their body’s weight. There are several factors that determine the amount of protein your body needs each day. Some of these factors includes: your age, height, weight, whether you are pregnant or breast feeding and even how often you go for exercising.
According to the US Department of Agriculture, if you are a woman who is 30 years old and at the same time have 140 pounds and six foots height needs protein supplements, then they should consume 51 grams of protein per day. The good thing is that the USA Department of Agriculture has an online calculator which aims at helping you figure out how much protein you need on your body each day. There are several other online applications out there that can help you in the same move.
If you don’t get enough protein, there are several health conditions that you are likely to deal with. As we had already stated, protein is an essential nutrient and if you don’t get enough of it, your body may not function the right way. Protein deficiency may reduce your muscle mass, affect your immune system negatively and at the same time affect your metabolism. The symptoms can be characterized with hair loss, skin patches and weight loss. What this means is that if you don’t get enough protein in your diet, then you should consider protein supplements.
Why you need protein powder
The fact is that there are a number of people out there who are wondering if they really need protein powder. If you one of them, then I will not beat aloud the bush but rush to the point. Yes, you need protein powder. It doesn’t matter whether you feel like you are getting enough of protein in your diet or not. The reality of the matter is that most of the people out there concentrate too much on consuming carbohydrates and forget that their body also needs proteins.
The main reason why you need protein supplements is to make sure that you are getting the right amount throughout the day. However, you need to hold on before you start taking protein powders. There are some of the people who are getting enough from whole foods especially those people who are not vegetarians.
What is protein powder?
Protein powder is a processed food that is made from different ingredients just to ensure that your body gets enough of proteins. Their simplest form is made from milk, but there are some which are made from egg white. If you don’t take animal products, then you are also covered. There is a couple of plant-based protein powder to ensure that even vegans are covered. Most of the plant based protein powders are made from soya, peas, hemp, beans and many more.
There are some of the protein powders that contain added sugars, flavors, artificial flavors, vitamins and minerals. What this means is that some protein powders are more processed than others. For this reason, you can get best tasting protein powders for your supplements. Most of the people don’t really need protein powders because they can get it naturally from plants and animal products. However, there are some of the instances when you are supposed to get protein powders. A good example is when you are on travel and you cannot have access to natural protein sources. Protein powders are also needed in some situations. If you are an athlete or if you are body builders, then you need to get some amount of protein powders. You need to take protein supplements before and in some cases after workouts.
Does that really make sense? Do you still need to use protein powder? There are two types of protein powders that you can choose from-plant based protein supplements and Whey protein supplements.
What is plant based protein?
When you are seeking to reduce meat intake in your diet, then plant based proteins are the next big deal. In fact I usually tell people that meat, fish, milk and eggs are not the only sources of proteins. They are just an alternative in case you cannot consume plant based proteins. The good thing is that you can thrive without animal based proteins. You can thrive and never suffer a protein deficiency. It doesn’t matter how active your life is, whole food plant based proteins can provide more than your body needs. Plant based proteins are proteins that are extracted from plant products such as the roots, leaves and seeds.
I will now list some of the most common plant-based protein sources.
Quinoa-Quinoa is a grain like seed which is high in proteins. You can either serve it alone or over vegetables and greens. I bet this seed provides a good base for a veggie burger.
Tempe-Tempe is a good and a healthy protein packed alternative. If you want to get enough protein for your body’s functionality, then you should start on this.
Lentils-Lentils are delicious healthy and rich in proteins. They are also easy tom prepare. You can get them now and start consuming them.
Chickpeas-Cooked chickpeas are also high in proteins. You can either eat them hot or cold. The other thing is that Chickpeas are very versatile with plenty of recipes available online.
Peanuts-We both know that peanuts are rich in proteins and are also rich in healthy fats and may improve your heart health. They are very available and can benefit everybody.
What is Whey Protein?
Whey protein is particularly used as a supplement especially to people who are seeking to improve muscle protein synthesis and promote the growth of lean muscles alongside resistance exercise. Whey protein is especially made from milk. Milk is made of two proteins which are Whey and Casein. In the processing of Whey protein, it is separated from Casein in milk or even formed as a by-product of cheese making.
Whey protein is considered as a complete protein because it contains all the nine essential amino acids and it is also low in lactose content. If you want to consume whey protein, then you are likely to get several benefits. Some of them include:
Aiding weight loss-There are several studies that were trying to explain this benefit of consuming whey protein. One of the studies which was conducted on 158 people and later published in Nutrition and metabolism shows that those people who were given Whey protein lost a significant amount of weight.
Anti cancer properties-Another research published on Anticancer Research Journal shows that consistent use of whey proteins can help to reduce the spread of cancerous cells.
Asthma-Whey proteins can also reduce instances of asthma in children. It helps to reduce immune system and eventually prevent them against asthma.
Lowering Cholesterol-There was another study that was published in the British Journal of Nutrition that shows those people who were subjected to whey protein reduced their weight significantly after few days.
Reduce blood pressure and cardiovascular disease- There are a couple of researches that have sought to support these claims. According to a published study in the International Dairy Journal, Whey protein supplementation contributed to drastic reductions in blood pressure in patients with hypertension.
With all the benefits stated above, you should now be considering taking Whey proteins supplements. However, they also have some dangers. Some of the negative effects of Whey proteins are stomach pains and cramps. Some of the people are also allergic to whey proteins. If consumed in the right amounts then there are no severe negative effects. On the other hands, if you take whey proteins in large doses, it may lead to any of the following problem: Nausea, headache, fatigue, reduced appetite and several others.
Plant based Protein vs. Whey Protein
If you are struggling to determine which is better for you, then you need to first of all take several factors into consideration. I understand that with very many options available in the market today, it is easy to confuse or even fail to determine which is better for you. The above two types of protein supplements work the same but your decision on which to take varies depending on whether you are a vegan or not. If you don’t mind, then you can get both of them.
I know you may be wondering which between the two types of protein powders to choose. The reality of the matter is that there are several factors that play a role into deciding. Don’t forget we are both in different journeys in this world when it comes to our health. What this means is that the type of protein supplement you choose depends on what you want to achieve.
Before you choose, and then compare the advantages and disadvantages of each and later make up your mind. You should also note that each of them works differently when it comes to different health ambitions. If you are considering the muscle-building potentials of each of them, then you have to compare the advantages and disadvantages on that line. Whey boosts an impressive amino acid profile. It possesses all the nine essential amino acids. However, whey protein may not agree with everyone. It may work differently and hence you first of all have to determine whether you are allergic to whey or not.
What to consider when buying protein supplements
There are a couple of things that you need to consider when you are choosing which type of protein supplement to choose. You should first of all ensure that the type you choose fits all your demands and it doesn’t affect you in any way. At this point in time, we are going to discuss some of the most common things that you need to consider while selecting between Whey protein and Plant-based proteins.
Recently, researchers discovered that there are some differences in metabolism and protein synthesis between men and women. For these reasons, protein manufacturers are trying their best to manufacture protein supplements that will match each gender. The fact is that there are several best tasting protein powders for women. Men can as well get them those proteins that match their body digestive capabilities.
As I had already stated, there are several options available in the market today. Each of them is designed to help you on your ambitions. What this means is that you need to first of all consider your objectives before you rush in the market. Here are some guidelines based on the outcomes you expect.
Body Building-If you want to develop your muscles, then you should choose a protein powder with a high biological value. This means that you need to get a protein that has a value that measures how well the body can absorb and utilize a protein. In this case, we recommend getting Whey proteins and Whey isolates.
Weights loss-There are those people who want a protein supplement to help them lose weight. If this is the reason why you are getting protein powders, then seek those that have no added sugars or those sweeteners made from starch.
Stay vegan-some other people are vegan and are trying to avoid animal products at all cost. For this reason, you are supposed to get plant based proteins. Don’t choose protein supplements made from milk, eggs and other animal products.
In this case, you need to take time to deduce the one that matches your taste. There are several manufacturers out there and although they both make proteins with sweeteners, they are like clothing. One manufacturer will make ‘’large’’ clothes and someone’s will make ‘’large’’ clothes but when you consider each as compared to the other, one is larger than the other. Seek the one that matches your taste. The good thing is that there are some of the manufacturers out there who add sugars to make them sweet. Choose the best tasting protein powders such as Pure Whey Protein Powder by SFH and MusclePharM Combat protein Powder.
I had already stated that different proteins come with different flavors. If you are sensitive to flavors, then you can find unflavored whey protein supplements such as Isopure Carb Protein Powder. You can as well select a protein with flavors that fits your personal taste.
Protein powders are manufactured by different brands in the market,. Although most of them are on the right track, when you are considering the quality of protein you should look for a good manufacturers. There are some of them that manufacture best tasting protein powders that match every persons preferences and taste.
You should consider the ingredients used to make the specific protein especially if you are a vegan. You want to ensure that there are no animal products used in the process of manufacturing the protein powders.
As I had already stated, there are several types of proteins. They are all manufactured using different ingredients and methods. They also target different objectives and gender. This is also a point of consideration.
If you consider all the above information and still take all of them into consideration, you should be able to get the perfect for you. Strictly adhere to the above guide so that you will get good results at the end of it all. Although there’s a big difference between the two protein types discussed above, they still perform the same functionalities.