Boost My Protein (and How to Choose the Protein Powder That’s Right for You)

With many choices, it can be difficult to choose the best protein powder for your needs. There are just so many different options available and important differences to consider.

 

Here we explain those differences so you can choose the option that is perfect for your health, fitness and exercise goals.

There are certain characteristics that are found within the different types of protein powders, including:

  • The sweeteners and flavors used
  • The protein type
  • Any additional ingredients that offer further benefits
  • The cost per gram or per serving of protein

Protein is required during a high-intensity workout and a protein supplememt is a quick and easy source. The prep time is minimal since you just need some water and your shaker cup to make it.

Protein Advantages

Many advantages come with consuming one or two protein shakes a day in place of certain protein-rich food sources, these might include:

  1. A significant amount of convenience.
  2. A quick and efficient solution for absorbing protein after a workout.
  3. Improved digestion and absorption.
  4. An ability to easily take in amino acids.

Protein Types

There are two main categories of protein used in the powers: vegetable source and animal source. The proteins from animal sources including derivatives from milk protein, like casein and whey, egg white and goat’s milk. The proteins from vegetable sources include hemp, pea, rice and soy types.

There is more nutritional value from the animal sources, which makes them extremely popular. Whey protein is the most popular among all. When it comes to vegetable sources, soy is the one that you will see the most. The main people who opt against animal sources are those following a vegan or vegetarian diet; however, soy protein is extremely beneficial for those looking to balance hormones or improve their heart health.

Proteins from Animal Sources

  • Whey Protein Powder: Created from milk, whey is extremely easy to digest as long as you don’t have an allergy or intolerance to dairy or lactose. It can help to limit the breakdown of muscle and improve rebuilding and repair. It is best consumed up to 60 minutes after a sweat session while the protein and enzyme synthesis is at its most active. The best option is whey protein isolate, compared to concentrate, since there is a higher protein percentage (between 90% and 95%) and less fat.
  • Casein Protein Powder: This is another protein from milk, but the body absorbs it at a slower rate. Casein sources are excellent for replacing meals. You will remain fuller for longer and they’re a great option for before you go to sleep so you have enough protein during the night while in a catabolic state. However, casein isn’t as water-soluble as whey and doesn’t mix well with other liquids. To get the purest protein form, look for labels that say calcium casinate.

Proteins from a Vegetable Source

  • Soy Protein Powder: This is perfect for vegans and those who are lactose intolerant as soy is plant-based. However, it is not recommended as a single source of getting protein. It is highly processed and there are links to oestrogen positive cancers in women who have high soy consumption levels; leading to a higher risk of developing breast cancer. It is best to keep consumption to a moderate level and use soy protein isolate, which contains a higher level of protein and isoflavones and a low-fat and cholesterol level compared to concentrated soy protein.
  • Brown Rice Protein Powder: Many people will view rice as a carbohydrate but there is a small amount of protein. This makes brown rice protein. The problem is that it is plant-based so not considered a complete protein. It makes it important to use it with other vegetable sources, including pea and hemp powders to gain the most benefit. The main benefits of brown rice protein are that it is digested easily and hypo-allergenic, so is suitable for those with most stomach sensitivity problems, including dairy and soy allergies.
  • Pea Protein Powder: Another easily digestible vegetable protein is the pea. This also has a fluffy texture and has a high level of glutamic acid, so carbohydrates are turned into energy instead of being stored as a fat. Like brown rice protein, it needs to be used with other vegetable sources since it isn’t complete protein.
  • Hemp Protein Powder: Hemp is excellent for fighting against inflammation, often noticed with Omega-6 acids. It also has high fiber content and is excellent for vegans. There are studies that suggest using hemp protein will help to lose more weight due to the high fiber content.

Boost My Protein Comparison Chart

Sweetener and Flavor Types

There are hundreds of different sweeteners and flavorings used by manufacturers in the best protein powder. You will find that they are listed under three categories:

  1. No sweeteners or flavors
  2. Combined natural and artificial or purely artificial sweeteners and flavors
  3. Natural sweeteners and flavors only

There is no nutritional benefit or disadvantage between the different sweeteners and flavors available. They simply change the taste so it is purely up to you.

Relevant regulatory agencies have approved the use of the different sweeteners and flavors in the best protein powder options. There are some advantages of using artificial ones, such as the flexibility and offering more options to the formulators to help control the product taste. They also have a lower cost and less is needed in the powders. Another benefit is that they don’t degrade as much as natural ones and have a higher stability rate.

Enhancements

Manufacturers add more than just the sweeteners, protein and flavors to their products. They use ingredients to enhance the taste, the nutritional value or just so it becomes easier for people to use.

Lecithin is one of the most common options and is also something that customers prefer to see. It is a healthy fat that is derived from soy and makes the mixing of the powder much easier so there are fewer clumps. There are also no phytoestrogen compounds, unlike those found in other soy products, which make lecithin a safer option in protein shakes. Health enthusiasts can add lecithin granules into their shakes to gain more cardiovascular and memory benefits.

Before Buying

Below are key points to consider in the process of searching for the right protein shake:

Considerations

  • A health conscious person is likely to consume protein shakes for several different reasons. By establishing the reasons for taking the protein supplements you are much more able to pick the right one to match the circumstances.
  • A well-chosen protein supplement might be taken for weight-loss purposes, as an appetite suppression, or helping to repair or build muscle after a workout routine. A protein shake might also be taken if a dietary plan seems to be low in protein or as a meal replacement option.
  • A chosen protein formulation (type and dose) is certain to relate to the intended use for promoting the health.

Strength and Muscle

  • A high-quality protein shake for increasing strength and muscle mass is certain to contain a wide-ranging spectrum of ingredients and amino acids, while also being high in leicine.
  • Branched-chain amino acid leucine helps with stimulating the protein muscle synthesis. Protein powders likely to be highest in amino acids include those that are animal-based, like egg, casein, and whey. Alternatively, soy protein comes with a good amount of the impressive amino acids.
  • Certain protein formulas might include a high count of amino acid which is ideal to help with recovery after an extensive workout routine.

Fat Loss

  • In the process of choosing a protein powder to aid fat loss, choose one with a low count in carbohydrates and fat to help limit the total calorie content. Ideally, you want to be looking at the protein supplements noting whey protein as the key ingredient since this compound helps to increase the rate of the metabolism.
  • Elsewhere, you would be looking at casein and soy protein if hoping to increase satiety. So, by combining the right proteins (casein and whey) it is certainly possible to aid a person’s rate of satiety and metabolism.
  • Beyond the protein type, the right protein intake is certain to be critical. Optimal health is likely to be achieved when 20-25° of total calories come from some source of protein.

Tips

  • Dozens of flavors are available with the protein powders or bars, so it might be necessary to undergo trail and error in order to find a taste that suits.
  • If a protein supplement isn’t able to offer the ideal taste, it is often possible to try sweetening or spicing up the taste with a chocolate or cinnamon syrup. But, if the intention of the protein shakes is for fat loss you might want to hold the sweeteners.
  • For the vegetarian, a range of option is available, including pea, rice, and hemp proteins.

In summary,

If you are able to include the best protein shake in the diet of the active person you’re able to promote the required protein intake. A significant aspect of taking protein supplements is deciding on the right powder to use in the process of making the shake. A GOOD protein power is able to help contribute and promote the ideal health while not breaking the bank.

Comments

  1. It helps to look at a variety of factors when choosing the best protein powder or supplement. Protein content per serving, absence of refined sugars, significance of the protein (whey protein is highly favored), minimal ingredients, acceptable flavor, and other factors. Hope this helps.

  2. Edridge James says:

    Protein powder is certainly worth investing in. I’d go with 100% Gold Standard Whey, which is the one I’m using at the moment. It is quite cost-effective and doesn’t taste too bad. A medium to large-sized shake once at workout is complete is perfect for muscle recovery.

    A diet limited in protein is certain to benefit from an extra shake or bar on a day-to-day basis.

  3. Barbara Burden says:

    Protein supplements or shakes are the NEXT step to increased muscle for the bodybuilder once into the groove of a highly effective working regimen and abiding by a nutritious dietary plan. If you aren’t hoping to increase muscle mass, then you really don’t need to supplement the diet with the natural or pure protein shakes. A well-rounded and balanced diet is certain to consist of what is required to firm and strengthen the body and tone the existing muscle bulk.

  4. Nadine Fiedmann says:

    Protein shakes, whether whey, casein, soy, or similar, are beneficial for muscle growth and repairing the body post workout. An intake of protein isn’t really related to helping with hunger pains throughout the day.

    A well-balanced breakfast like oats is certain to be more healthy. I’d suggest an early morning meal with minimal sugar content since this isn’t likely to leave you feeling starved after a short period.

  5. Georgia Allewelyn says:

    All protein powders and supplements claim to be the best in the market. I would recommend 100% Whey Protein – not too expensive, tastes okay, and a reputable brand.

  6. Paul Munning says:

    My protein choice is Optimum Nutrition Gold Standard Whey – It isn’t the least expensive by far but I like the content and flavor of it.

  7. Phillis Seliga says:

    A preferred protein powder is certain to be low in carbs and fats (unless aiming for high carbs) and high in relation to glutamine and Branch chain amino acids.

  8. Lincoln Callaghan says:

    Optimum 100% Whey Protein is my favored protein powder.

    It taste greats (comes in endless flavors) and you’re sure to get awesome results from using it. One of the top protein supplements in the game.

  9. Lasonya Binney says:

    It’s fair to say not all protein powders and supplements are created equal and certain brand choices are actually be quite bad for you.

    So it sure helps to invest the time into researching the top protein powders out there. Search the independent reviews and comments to get an idea of what is likely to benefit the health in the long run.

  10. Charlotte Briggs says:

    I just picked up some Muscle Gauge Nutrition (MGN) Whey Isolate. It’s good stuff!

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