How to Choose the Best Protein Powder

Protein powders have gained huge importance in the world where many of them are following veganism, keto, GM diets since they help to ensure nourishment and nutritional needs required on a daily basis. Whether its weight loss/gain, muscle gain, fat loss, improvement in stamina reasons are endless to inculcate them! Different brands have different types of protein powders such as –

Plant-based proteins are derived from soya protein, pea protein, brown rice protein and hemp protein.

• Soy protein contains adequate levels of all essential amino acids. It is a common alternative to milk protein for vegans or people with dairy sensitivities / allergies.
• Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins.
• Hemp protein contains omega-3 fatty acids and a number of essential amino acids. However, it is not a complete protein, as it has relatively low levels of leucine and lysine.
• Animal based which is derived from whey, casein, egg and collagen based protein, dairy based.
• Casein protein contain all essential amino acids and is easily absorbed by the body, but the speed of absorption differs. It is not soluble in water and is digested more slowly since it forms a clot gel in the stomach that provides a sustained slow release of amino acids into the bloodstream over several hours.

Whey Concentrate and Whey Isolate: A whey isolate protein is further processed to filter out more fat and carbohydrates than whey concentrate, leaving a more isolated protein source, hence the term isolate whereas whey concentrate supplements has slightly more carbohydrates and fats. Also, whey isolate can be consumed by lactose intolerant people since carbohydrate and lactose content is very low and hence acceptable by many!

However, a big question arises – which protein powder to choose and how? It depends on individual’s unique goals, nutrition needs, and personal preferences. There is a criterion, which has been suggested to choose better quality protein powders:

1. Ingredient check : Quality of the ingredient, free from sugar, no additives/metals to be added, flavors available
2. Vetting
3. Certified from organizations like Informed Sports for banned free substances
4. Technology used
5. Price
6. Checking Nutritional Labels
7. Source used

Though proteins are essential part of training, it has to be taken under strict supervision. In addition, animal-based proteins like whey are essential until adulthood with proper combination of sources since they have good rate of absorption and have proven fruitful in protein synthesis. As per requirements, it needs to be consumed.