Protein powder has grabbed huge popularity, especially in health-conscious people. There are different types of protein powders available in the market and made from different sources. It means you have several options from which you can choose the one to get its optimal benefits for productive results. The key concentrated sources of protein include animal and plant foods like rice, dairy, eggs, and peas.
Common forms of protein
- Protein concentrates: – This protein is extracted from whole food by using heat and acid or enzymes. It provides 60 to 80percenet of protein and the rest will be composed of fat and carbs
- Protein isolates;- It is a more filter form of protein that comes after removing more fat and carbs. Isolate protein contains around 90 to 95 percent of protein.
- Protein hydrolysates: Hydrolysates are absorbed more quickly by your body and muscles because they are produced by further heating with acid or enzymes, which dissolve the links between amino acids.
Protein powders are available from different sources found in different formulations. People use to take protein for increasing their muscle mass, boost overall body composition.
Types of proteins
- Whey protein
This protein is enriched with a high level of branched-chain amino acids which quickly digest and help in creating new muscle and aid recovery. It can help in improving blood pressure levels, heart health, healthy aging, gut health, weight management, etc. Whey protein is made from milk. Whey protein also contains some lactose which is the isolated version and has less amount of sugar. Whey protein quickly digests and has branched-chain amino acids. It plays a vital role in promoting muscle growth and recovery after a heavy workout.
- Casein protein
It is a primary protein found in milk. Unlike whey protein, casein is slow in absorbing rate and works as a deterrent for building quick muscle. It proves beneficial and leaves a positive impact on the body as compared to whey protein. So, you can use it as a meal replacement in your routine for breakfast or before sleeping.
- Soy protein
Soy protein is vegan protein so it is an ideal choice for those who are lactose intolerant and those who are vegan. It contains key ingredients like Defatted and dehulled. It is also like casein protein but does not absorb quickly by the body. As compared to other proteins, soy protein also has amino acid arginine and glutamine in high quantity.
- Pea protein
Yellow pea is a high source of pea protein and easy to digest as compared to other proteins derived from plants. It is a great option for those who have a weak digestive system and lactose intolerant or have a soy problem. Despite these benefits, pea protein also has some glaring drawbacks. It doesn’t contain some essential amino acids therefore it is not considered a complete protein. But you can combine it with other proteins to transform it into a complete protein.
- Egg white protein
This protein is made by dried egg whites and has a better digestion rate as compared to the casein protein. But in comparison to casein or whey protein, egg white protein is less effective for the body. You can use it as a meal replacement at night. Also, you can combine it with other proteins to enjoy its benefits.
These are some types of proteins that you include in your diet to get the complete benefits. But, it is always good to consult the doctor before you add any protein supplement to your diet and routine.
