Benefits of Protein and Guide to Buy the Right Protein Drink

Proteins are the building blocks required to repair and grow muscle tissue when you are taking part in any type of activity that breaks down muscle tissue this mostly occurs mostly when a person participates in regular exercise or playing a sport that requires strength and stamina.

Some examples of common protein rich foods are chicken, beef, eggs, milk, cheese, fish and of course supplementary protein sources known as protein powders.

Other sources of proteins are found in potatoes, rice, pasta, and nuts, but the majority of proteins found in these sources are not considered to be ‘essential’ proteins and their bio-availability is not as high as what is found in the meats and dairy groups. Therefore, when calculating our daily protein needs, it is best to only count the ‘complete/essential’ proteins.

Typically to gain muscle mass or even lose fat, you have to keep your protein intake high. A good rule of thumb to calculate protein intake is to multiply your body-weight by 1.5. Then we would want to divide that intake into 5-6 meals over the course of the day.

Now to anyone who is a newbie to this concept, the thought of eating six chicken breasts a day or eight egg whites each meal can seem like a daunting task. Fear not, as there is an alternative to eating six whole food protein sources a day that is guaranteed to deliver just as good as results.

Here are a few types of Proteins and their uses:

• Whey protein is one of the most commonly used proteins and is best for day-to-day use. It contains all of the essential amino acids and is easily digested. It helps boost energy and can reduce stress levels. Whey isolates and concentrates are best to use after a workout. Easily available online on Healtkart, Paytm, Amazon.
• Soy protein is another common choice. It helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass.

Other types of protein include:

• Egg protein, these are released more slowly than whey and can be taken throughout the day.
• Milk proteins help in supporting immune function and enhance muscle growth.
• Rice protein, which is 100 percent plant-based, is a good choice for vegetarians or for people who don’t consume dairy products. It’s also gluten-free.
• Pea protein is highly digestible, hypoallergenic and economical.
• Hemp protein is also 100 percent plant-based. It’s a good source of omega-3 fatty acids.

It interesting that so many myths about protein have come and gone, including the claim that the Recommended Daily Allowance (RDA) was perfect for all adults, regardless of how much they trained, and that if you ate more protein than the RDA, your kidneys and bones could be in danger. Obviously a lot has changed. In recent years it has become clear that people who exercise regularly need more protein than the RDA, and that higher intakes are quite safe.

However, with so many protein supplements on the market, one of the most common questions I get asked is which one to buy. Below are some guidelines to help you pick the right protein type and product for your personal fitness goals!

There is also lots of debate as to which type of protein is the best to ingest.

To make your protein buying process simpler here are a few varieties you should look at:

CONCENTRATE

This is a good source of protein powder that is absorbed at a moderate pace. Typically it is good to include this type between meals.

ISOLATE

Whey protein isolate is more rapidly absorbed and is recommended to have immediately following a workout to shuttle proteins and amino acids into the starving muscle cells.

CASEIN

Casein has a longer digestion period, more so than concentrate and isolate. Bodybuilders and many athletes normally include this type of protein as their final meal before bed as it provides a constant flood of amino’s throughout the night during sleep.

Here are the 7 major points that should help or guide you to buy the right protein drink for you:

1. Build muscles — For muscle growth, choose a protein powder with a high biological value (a value that measures how well the body can absorb and utilize a protein). Whey protein and whey isolates are your best options.
2. Lose weight — To lose weight, choose shakes with no added sugars or dextrins/maltodextrins (sweeteners made from starch). Don’t choose those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain.
3. Stay vegetarian or vegan — If you are vegetarian or vegan, don’t choose milk-based protein shakes (e.g., whey, milk proteins); instead use 100 percent plant proteins.
4. Go low-sugar with diabetes — Patients who have diabetes should choose protein shakes without added sugar (don’t choose protein powders with sugar listed as one of the first three ingredients). It’s also best to look for a shake that’s low in carbohydrates (less than 5 grams per serving).
5. Limit protein for kidney disease — People with kidney disease can’t tolerate a lot of protein at one time. Stick with powders that have a lower-range protein content (10-15 grams per serving).
6. Avoid gastrointestinal problems — Patients with irritable bowel syndrome or lactose intolerance should choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. If you have a gluten allergy or sensitivity, don’t choose powders that contain gluten.
7. Stick to your budget — To save money, buy tubs of protein powder instead of ready-to-drink protein shakes which are more expensive because they’re convenient.