There are many varieties of protein powders available, including whey, casein, egg white, pea, hemp, and brown rice protein. Each type varies in terms of its source, amino acid profile, and potential benefits. However, athletes and people who lift weights regularly may find that taking protein powder helps maximize muscle gain and fat loss (6,. While whey protein concentrate retains some lactose, the isolated version contains very little because most of the milk sugar is lost during processing.
Studies reveal that whey protein can help build and maintain muscle mass, help athletes recover from intense exercise, and increase muscle strength in response to strength training (11, 12, 1). However, another previous 10-week study found that postmenopausal women had a similar response to resistance training if they took whey protein or a placebo) (1.Other studies suggest that whey protein may improve body composition by decreasing fat mass and increasing lean mass, especially when combined with resistance training. and decreased calorie intake (1.In addition, whey protein seems to reduce appetite and increase feelings of satiety (18, 19, 20). Some studies also suggest that whey protein may also reduce inflammation and improve heart health (21, 22, 23, 2).
Whey protein can help build muscle mass and strength and improve post-workout recovery. It can also help improve body composition, reduce appetite, decrease inflammation, and support heart health. This results in gradual and consistent exposure of muscles to amino acids, reducing the rate of muscle protein degradation (25, 2). However, an earlier study in overweight men suggests that when calories are restricted, casein may have an advantage over whey by improving body composition during resistance training (30).
Casein is a type of protein found in milk that is digested and absorbed more slowly than whey protein, which can reduce the rate of muscle protein degradation. It may also be more effective at increasing muscle growth than other types of protein, such as soy and wheat. Eggs are also one of the best foods to decrease your appetite and help you stay satisfied for longer, especially when combined with fiber (32, 3). However, egg protein powder is usually made with egg whites instead of whole eggs.).
Although the quality of the protein is still excellent, you may experience less satiety because the high-fat yolks have been eliminated. Pea protein powder is especially popular among vegetarians, vegans, and people with allergies or sensitivities to dairy or eggs. Pea protein is also particularly rich in BCAA (3). Another small study found that whey protein and pea protein were equally effective in improving body composition, muscle thickness, training performance, and strength when combined with 8 weeks of high-intensity functional training (40).
Although pea protein powder is promising, more high-quality research is needed to confirm these results. Pea protein is a good source of BCAA and contains all nine essential amino acids. It can also be comparable to whey protein in terms of its ability to increase satiety hormones and improve body composition, strength and performance when combined with exercise. Hemp protein powder is another plant-based supplement that is gaining popularity.
Although hemp is related to cannabis, it only contains trace amounts of the psychoactive component, tetrahydrocannabinol (THC) (4.Hemp is rich in beneficial omega-3 fatty acids and several essential amino acids.). However, it is not considered a complete protein because it has very low levels of the amino acids lysine and leucine (37, 4). While there is very little research on hemp protein, it appears to be a source of well-digested vegetable protein (4). Hemp protein is rich in omega-3 fatty acids and several essential amino acids.
Some research suggests that it can also be digested well, but more studies are needed. Protein powders made from brown rice have been around for some time, but are generally considered inferior to whey protein for building muscle. Although rice protein contains all the essential amino acids, it is too low in lysine to be considered a complete protein (3). However, more research is needed on the protein in brown rice.).
Rice protein contains all the essential amino acids, but it is not considered a complete protein. Although research is limited, an 8-week study found that rice protein and whey protein were equally effective in improving body composition and performance when combined with resistance training. For example, whey protein is often recommended for building muscle, as it has been shown to increase muscle growth and strength when combined with training (11, 13, 4). While whey concentrate is cheaper than whey isolate, it contains less protein by weight, which can be an important consideration to consider when buying whey protein powder.).
Casein, in particular, takes longer to digest and absorb, which may be ideal for those looking for a protein powder to help them stay full between meals (4). Meanwhile, several studies show that whey protein can reduce appetite and promote weight loss (17, 18, 19, 20). Protein powders can help women lose fat, tone up and improve strength. Here are the 7 best protein powders for women, all backed by science.
Whey concentrate is a form of whey protein that includes some lactose and fat. It contains 78 to 88 percent protein and is often tastier and less expensive than whey isolate. Whey isolate means that carbohydrates and fat have been eliminated to produce a powder that contains 98 percent protein. Soy protein is made from ground soybeans (no wonder) that have been hulled and defatted.
It's digested at a moderate rate, like egg white protein, and contains higher amounts of the amino acids glutamine and arginine, which can help support immune function, digestive health and brain function. It's a complete protein and is considered to be the most effective plant-based source for building or maintaining muscle, but a verdict has yet to be made on its potential health risks for women with a history of estrogen-related cancers and men with lower testosterone levels. If you fall into either side, you might want to stay away or at least vary your protein sources. Pea protein, derived from yellow pea, is the most digestible vegetable protein, making it a good alternative for anyone with a sensitive stomach who doesn't want to consume dairy or soy.
But it's not a complete protein, it's low in 2 amino acids, so combine it with another plant-based protein, such as hemp or rice, to complete your amino acid profile and complete it. If you want a higher protein content, choose pea protein isolate. Slightly low-protein pea protein powder is also a good choice and is readily available in organic varieties. Hemp protein is made from nutrient-packed hemp seeds and, while it's not the best for stimulating muscles due to its lower protein content (most contain only 10 to 15 grams per tablespoon, depending on the brand, compared to 25 grams for whey and 22 grams for soybeans) and the PDCAA score, it does provide a good dose of fiber and omega-3 fatty acids.
Combine it with rice or pea protein to complete your amino acid profile and complete it. This is a good option if you want to increase your overall nutrient intake and don't have high protein needs. Protein powder for weight loss will contain a relatively lower amount of protein than those intended for building muscle. Whey protein, on the other hand, is absorbed faster, so it's often taken immediately after a workout.
In addition to pea protein powder, other popular ingredients in vegetarian and vegan protein powders include quinoa and amaranth. Research on pea protein isolate specifically has found that it can help lower blood pressure and cholesterol levels. Although more research is needed on the potential benefits, egg white protein supplements may be a good alternative to whey or casein for people with dairy allergies. Choose a protein powder that contains at least 10 grams of essential amino acids and 2 to 3 grams of leucine to support muscle protein synthesis.
Protein powder can help maintain weight loss and protect lean muscle mass during a calorie-restricted diet. Protein powders can help you increase your protein intake and may be beneficial to certain populations. Cricket protein flour is made by freeze-drying, baking and grinding crickets into very fine pieces to make a brown powdered flour. Pros: 26% off 6 grams of BCAA per serving NSF certified for sports Non-GMO or gluten Whey derived from grass-fed cows Comes in vanilla and chocolate flavors Not optimal for vegans or people with dairy sensitivities Sweetened with organic erythritol Additional Information Garden of Life states that its whey protein from grass-fed sports animals is also completely free of antibiotics.
For older adults and people looking to increase muscle growth, research suggests that consuming one and a half to two times more protein than the recommended daily intake may promote an increase in muscle mass. Because the recommended daily amount of protein for adults, 0.8 grams per kilogram of body weight, was developed from studies that only included male participants, some experts say this measure should be considered more of a guide than a rule. An evaluation of the human health risk of heavy metal ingestion among consumers of protein powder supplements. .