TIMESOFINDIA.COM | Last updated on – Nov 22, 2019, 09:00 IST
01/7Best types of protein powder
Protein is an essential part of our diet and there is no reason to miss out on that. However, for people who are vegetarian or vegan, finding a good way to make up for the protein requirements can be a task. That’s where protein powders come in handy. In fact, for a lot of gym-goers and fitness experts, protein powders and shakes are essential. Derived from natural sources and food extracts, they contain good nutrients and amino acid sources and can be a convenient way to replace whole foods or supplements in your diet. They are also often mixed together with fortified minerals and calcium, which make them healthy.
02/7What protein supplement should you go for?
Depending on your diet and needs, you can make the right pick and choose the protein mix which matches your requirement. Here are the best protein mixes to fulfill your fitness goals:
The reason casein protein concentrate ranks higher than whey protein is due to its ability to slow down digestion and helpful properties which help prevent muscle breakdown, wear, and tear that may happen with grilling workouts.
Casein, much like whey, is extracted from milk but it has different chemical properties, which, when exposed to the stomach acids form a gel-like structure that slows down the absorption of nutrients, energy and stops the digestive system from completely using up the calories. It has also been studied to boost the body’s strength.
Now we all know that eggs are an excellent source of protein and contain so many good nutrients. The protein extracted from eggs is considered to be helpful for those looking down to cut down bodyweight and fight obesity because the protein is extracted from the egg whites and not the yolks. Fulfilling your complete protein requirements, they help you stay fuller for longer. It can also be a good choice for people who are lactose intolerant or suffer from dairy allergies.
Whey protein concentrate is a form of a complete protein, made from the liquid byproduct left out during milk or cheese production. The reason why it is so popular is that it contains good traces of all nine essential amino acids which you should be getting from your food. So, chances are, even if you miss out on the needed nutrition on days, a whey protein supplement can make up for that. It contains very less lactose content, gets digested easily and is considered to be a good source to help in muscle formation and recover after workouts and heavy intensive training sessions. It can also work towards cutting down inflammation, fat and fight hunger pangs.
Another completely vegan source of protein mix, hemp protein is derived from hemp seeds (known as bhaang beej locally) and makes it a suitable diet alternative for those strictly following a vegan or vegetarian diet. The reason why it is now preferred by fitness enthusiasts because it is a superb source of Omega 3 and Omega 6 fatty acids, both excellent immunity boosters and good for brain health too. It is also easily digestible than other forms of protein mixes. However, it ranks a little low because the traces of amino acids like lysine and leucine, present in other protein concentrates are lower.
Soy protein is a completely vegan protein mix that is said to contain traces of all nine amino acids-something which is generally not found in single plant-based protein powders. Made out of dried or hulled out soybeans or soy flour, it is a good dietary supplement that helps in muscle recovery, building, and strengthening. While it is no less beneficial than the other forms of protein mixes, be very sure to read the labels and make your pick wisely-some of the industrially produced soy protein supplements may be genetically modified, which can hamper its nutritional strengths.