The thing that every gym rat can’t stop raving about and non gym rats that don’t understand the chase.
So you have decided that you want to make some lifestyle changes this lockdown or watched a David laid, Chris Bumstead training/motivational video and got fired up to start your journey of muscle building.
You go to the nearest gym, get a membership, start working out but don’t see much results and your gym coach won’t be honest with you about the benefits of taking supplements or why you should be taking them.
As a beginner who has no knowledge of supplements, let’s get to know more about it.
Dietitians recommend protein supplements to reach one’s daily macronutrient goals if the daily protein intake is less. Protein powders are obtained from peas, soybean, dairy, egg whites, etc. It is basically made up of amino acids which are the building blocks of lean tissue which helps promote healthy hair, skin, bones, and of course muscles.
You must have wondered if you should take a protein supplement or stick to consuming the daily intake of protein through your daily meals. Well, if you can meet your protein goals through your daily meals is better than taking supplements. but what about when you are busy and on the go with no time to meal prep. That’s where these supplements come into action or if you want to bulk or shred for a competition.
Here are a few types of protein powders available in the market –
Dairy and Egg protein
Commonly used and is soluble in water and has all the 9 essential amino acids required for muscle repair and protein synthesis.
Different types of whey protein are –
Whey protein isolate (90%protein with less lactose and fat)
whey protein concentrate (70-80% protein with lactose and fat) and whey protein hydrolysate (99% protein and tastes bitter even on mixing with other ingredients).
Egg protein powder
lactose free and has all the nine amino acids. It contains 80% protein. It is made of dried egg whites.
Casein protein powder
is slowly digested and absorbed than whey. It is not water-soluble and can be used for recovery overnight when protein intake is not less. While consuming casein, you should increase your water intake and stay well hydrated.
This supplement is not a complete protein powder. It contains the three amino acids leucine, isoleucine, and valine which are not produced by the body. They help in reducing
fatigue and enhance performance. It helps in reducing muscle soreness.
suitable for vegans and low in fat and carbohydrates.
Soy protein is obtained from soybean. The soybean is de-hulled and defatted and then processed into three types- soy flour, soy concentrates, and isolates. It is free of dairy, making it suitable for those who
are lactose intolerant. Soy protein isolate is the highest quality protein having the highest value of all plant-based proteins. Soybean protein concentrate is obtained from removing the sugars from de-hulled soybeans. It is easily digested.
Health benefits- Low in cholesterol
High in fiber.
Supports immune system
High in zinc.
while it has all the nine amino acids it has less methionine and the powder should be mixed with brown rice protein powder. It is rich in iron.
Health benefits- Promotes healthy blood flow.
Rich in iron.
has all nine amino acids but is less in leucine and has to be mixed with pea protein. It is also used in milk formulas for children who are allergic to cow’s milk. The amino acids present help in protecting the body from excess sugar in the blood.
Health benefits- Dairy-free, gluten-free.
High in vitamin B and fiber.
It has only 7 essential amino acids and Omega-3 fatty acids. It isn’t a complete protein.
Health benefits- Good source of fiber.
Rich in minerals and antioxidants.
Don’t fret if you do not see results in following a diet plan and workout regimen and taking protein supplements. Most beginners don’t see results in the initial weeks. As your training, duration, and frequency increase the protein supplements may show an increase in muscle size, strength, and endurance.
But remember, protein supplements are processed foods and can have additives present in them. So look out for companies selling knock-offs. Buy only from a trusted site or company, also make sure to check the labeling and safety.
Now that you know of all the different types of protein, let the gains begin.