Thanks to the Internet, muscle building and recovery have become synonymous with protein supplements. But did this phenomenon help people gain a better understanding of protein? The answer is both yes and no. Yes, because the various literature, websites, advertisements and other forms of infomercials allowed people to know the importance of proteins. But the same flood of information has also made it difficult for people to separate the wheat from the chaff.
The undeniable proof of this is the existence of websites that are selling protein supplements,with some vendors making unbelievable claims about the products they offer. But how do you know which ones to choose and which ones to avoid? We’ve created a little guide here.
Protein supplements are not created equal
Like everything in this world, protein supplements are not created equal. Some will work better than the others. But how good a protein supplement is will also depend on what you need it for. Nevertheless, if you are confused about what protein supplement to take, you will never go wrong with these five:
5.Vegan Protein Blends
Take note, though, that there are a lot of ways to get your proteins. Regular food is still the best way to get them. But the reality is that not everyone can afford to have a balanced, protein-rich diet. This is where protein powders come in. That being said, in this article we will look at the best protein supplements and their unique benefits.
Who needs protein supplements?
Not everyone, that’s who. If you are the regular Jane or John Doe, then chances are you’ll be fine with your daily intake of meat, dairy and similar products. But if you are a serious athlete or bodybuilder who is also busy with, well, life, then protein supplements could be a useful ally.
This is not an empty claim by the way. A study shows that healthy adults who are not into serious sports would be fine without protein supplements. On the other hand, there is also a study that shows how effective protein supplementation is in improving muscle recovery post-exercise—if you are a Marine trainee, who is probably the equivalent of a serious athlete in a non-military setting.
With that out of the way, let’s get to the meat of the matter. Shall we?
Whey is the Way
Fast and effective: that’s whey for you. Known for rapid absorption, whey is your go-to supplement if you want to recover quickly after undergoing a punishing workout or training for something as serious as a fight with Floyd Mayweather and Conor McGregor in a last-man-standing boxing match!
A whey powder supplement like Ultimate Whey gives the body a boost after a strenuous workout. When the body recognizes whey in the bloodstream, the amino acids it carries disperse quickly and are absorbed by the muscles to quickly start the healing and repair process.
Aside from that, whey is also a good source of three amino acids that the body cannot produce on its own. These amino acids are isoleucine, leucine and valine. These three are essential in repairing your muscles. But wait, there’s more. These also help keep protein components intact.
So, thanks to these amino acids, your proteins are absorbed by your body in their complete form. So, if you’re still wondering why whey supplements are good for you, think about it like this. Whey gives you the building blocks you need for fast muscle repair.
Just also keep in mind that when looking for whey supplements, it’s always a good idea to go for those that were sourced from grass-fed cows as they are the healthier choice. They are richer in CLA which can help boost metabolism, and may have potent antioxidant effects as well.
Casein – Slowly but Surely
Casein is a close cousin of whey, although their effects are a bit different. They are so close, indeed, that they are found in the same popular product—milk. Casein, according to one article, makes up 80% of milk, the remaining 20% contains whey and other elements.
Casein, though, is slow as whey is fast. But this does not necessarily make it an inferior protein type. As mentioned earlier, what is best for you will depend on what you really need. Casein, while known for its slow absorption, is best in maintaining muscle mass. This is because of its gradual entry into the bloodstream. Unlike whey, which quickly disperses into the bloodstream, casein trickles down and stays longer in the system.
This type of protein supplement is also beneficial for those who are looking to reduce fats and carbohydrates in their system, while also ensuring that you get a good source of protein. Compared to whey concentrate, casein has less fat and carbohydrates while still packing in lots of essential amino acids for muscle building and repair.
Collagen: Beauty and Beast rolled into one
Collagen is known the world over for its beauty enhancing properties. Particularly, it is consumed by women to help improve skin appearance, moisture, and elasticity. Lost in all this is the fact that collagen is also a powerful protein source that can aid in muscle repair.
The importance of collagen comes in its ability to produce creatine, which is a naturally occurring substance in the body. Because collagen helps produce creatine, you would surely benefit from collagen powders such as gelatin (cooked collagen) or collagen peptides.
The power of creatine is well documented. Creatine is one of the more popular supplements on the market. This is because of its ability to give a sudden burst of energy to athletes, especially during workouts. The verdict on its short-term effect is that it is safe and effective.
All in all, collagen is the best protein for aging men and women.
Insect Proteins, the new rage?
For us who are living in industrial cities, eating bugs may be something to ‘ewww!’ over. But the benefits of insects and bugs have long been upheld in many parts of the world. In fact, even the United Nations now swear by the benefits of insect proteins.
The cricket, for instance, contains 60% protein and packs all the essential amino acids you will need for muscle building and repair, according an article.
Some cricket protein bars are now available on the market. So, if you are into trying something new, insect proteins may be your next adventure. Vegan proteins for the vegan In fairness to plants, some, such as soy, do have proteins. But if you are looking to bulk up and stay that way, going for whey, casein, or collagen is best. Go vegan, though, if you are lactose intolerant or well, a vegan.
Indeed, the Internet and the world as we know it now have made it easier for all of us to get what we want, protein supplements included. But when choosing the best protein supplements, make sure you know your body. Normally, whey and casein are your go to products.
Once you have decided what type of protein you need, the only thing for you to do is to make sure that you pick trusted protein powders instead of the dime a dozen ones that are preying on the uninitiated.
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