MORE ABOUT PROTEIN POWDERS
Protein Powder Leads To More Muscle Mass. Proper protein intake is very important for building and maintaining lean muscle mass, whilst also maintaining tendons and ligaments. When your body lacks amino acids – the building blocks of proteins – there is an increased chance of muscle atrophy to occur. Proteins continuously fuel the body and support its need for energy in order to function as it should.
In fact, protein is a major force that keeps the body going strong after rigorous exercise.
Training for strength deliberately damages the muscle fibres so they can regrow stronger than before. This process can only happen if you consume additional protein after training. In all honesty, however, protein alone cannot improve athletic performance – but it can definitely kick-start the processes that leads to doing just that.
Protein-rich diets will help you feel fuller faster and will stop constant cravings of food. As a matter of fact, a study has shown that a diet abundant in protein can lead to effective and natural weight loss as well.
A high-protein diet prolongs the duration of satiety and directly prevents cravings for evening snacks or unhealthy food choices. Regular protein intake also triggers thermogenesis – a process where the body has to spend more energy in order to break down food. This process is beneficial because it manages weight in an all-natural and healthy manner.
Protein Promotes Stable Sugar Levels
Insulin is one of the body’s most important hormones. This hormone plays an essential role in fat, protein, and carbohydrate metabolising. The trick here is that carbs require the most insulin in order to be broken down into energy, while protein requires the least. On the other hand, different foods have different glycemic indexes (GI) – meaning they break down at different rates upon absorption. The GI is a major determinant on how your blood sugar levels will behave; diets rich in carbs will cause greater fluctuations relative to protein-rich diets, while the latter will bring your blood sugar levels to stable grounds.
Additionally, protein intake during meals can actually slow down the sugar absorption rate and improve digestion after eating. In fact, a high-protein diet can even prevent type 2 diabetes and regulate mood levels so that you feel energized and strengthened.
Types of Protein
Nowadays, talks about protein shakes, powders, and various protein formulations can be heard far and wide. It seems obvious that protein powders are becoming more and more popular with each passing day. But, what are these formulas and what do they actually do? Generally speaking, there are three types of protein powders:
• Whey Protein
• Soy Protein
• Casein Protein
Whey protein is currently the more popular type of protein supplement, with casein and soy products following closely.
SOY PROTEINSoy protein comes from dehulled and defatted soybeans, which is made into three separate forms afterward: Soy flour, Soy concentrate & Soy Isolate.
Some of the benefits of consuming soy protein include fighting off bad (LDL) cholesterol, preventing cardiovascular disorders, and providing the users with skin-tearing gains.
CASEIN PROTEINCasein is a type of protein that is very underrated and severely underused. Including casein protein in your nutritional plan can mean lots of positive things, such as prolonged satiety, improved metabolic rate, more strength -- and even stronger teeth! Bottom line is, even if you’re not into changing your food habits -- casein is definitely worth your consideration.
WHEY PROTEINThis type of protein mostly owes its popularity thanks to the ability to quickly dissolve in water. And not only that, but whey protein is a complete protein choice – meaning it has all nine essential amino acids that are crucial for human nutritional needs.
DIFFERENT TYPES OF WHEY PROTEIN POWDERWhey protein is excellent for individuals who demand more out of their bodies. Whey protein branches into three main categories:
WHEY PROTEIN CONCENTRATE (WPC)
WPC usually contains between 30-89% of protein. Higher-quality WPC will settle at around 80% protein. WPC is perfect for adding muscle mass, promoting recovery in a shorter amount of time after a workout, and toppling any exercise obstacles that are blocking your progress.
WHEY PROTEIN ISOLATE (WPI)WPI is the purest protein supplement available on the market. WPI products can contain anywhere between 90-95% protein. Whey Protein Isolate is lactose-free and contains little to no fat. WPI is perfect for promoting muscle growth, supporting healthy weight, and raising your workout to the next level.
WHEY PROTEIN HYDROLYSATE (WPH)WPH is a type of protein where its long protein chains into shorter chains, or peptides. WPH boasts a structure that makes it more easily digestible relative to WPC or WPI. WPH supplementation products contain anywhere between 80-90% protein. Excellent for top athletes who want quality gains, fast.
PROTEIN POWDER QUESTIONS & ANSWERSHere are some of the most common questions we get about protein powders.
ARE PROTEIN POWDERS SUITABLE FOR WEIGHT LOSS?
As we mentioned, protein powders are excellent products to regulate your weight with. Protein is crucial because it helps you feel fuller, longer. Protein also slows down the rate of digestion, therefore making trainers feel more satiated and preventing them from reaching out for food again. Combining a quality protein powder with some carbohydrate-rich foods will slow the breaking down of sugar from your stomach into your bloodstream. A steady release of sugar into your body can easily help neutralise any possible food cravings that you may experience. Ultimately, this means that you’ll both eat less, and eat more quality foods as well.
DO PROTEIN POWDERS GIVE YOU MORE ENERGY?
The ‘thermic effect of food’ (TEF) refers to the energy we use to break down food into the smallest possible components to absorb them later. Plus, TEF levels can be measured. Protein powders have higher TEF levels compared to other supplements, meaning that you will burn more calories processing protein than you’d otherwise do with carbohydrates or even fat. As you’re losing weight, your body burns through the accrued muscle and fat. This process is the most effective when you’re continuing to include ample amounts of protein in your nutritional plan. Having adequate amounts of protein in your diet means that you can burn more fat whilst also preserving lean muscle mass all at once. Protein Powders also kick-start muscle repair and growth.
IS PROTEIN POWDER SAFE FOR WOMEN?
There is no evidence to date to suggest that protein powder is not meant for women. In fact, women can reap its benefits even more than men can. Here’s how it all goes down. Women and men have a very different physical shape, and so our intuition would lead us to think that protein powders are only meant for men. Plus, some would argue that taking additional protein can make your muscles bulge and women can potentially lose their femininity just by including some extra protein in their diets. All of these notions are just anecdotal statements that have nothing to do with real biology or science.
Women can benefit from protein powders in the following ways: More energy, better inner health, improved focus and functionality of the brain, stronger bones, hair, and nails, stronger immune system, better gut health, reduced bloating and reduced chances of cardiovascular disease