Source: insidetoronto.com
Many people admit to feeling overwhelmed when deciding on what protein powder to purchase.
There are so many different varieties, brands and flavours, how do you know which one is right for you? And why is everyone using protein powders any way?
We need protein in our diet, either from animal or plant sources. Protein powders help build lean muscle, endurance and strength, muscle recovery and supports healthy weight management.
Supplementing breakfast or lunch with protein shakes and smoothies has become popular as many active people are looking for quick nutrition on the go. Protein shakes are no longer synonymous with body building types; many people are adding protein and meal replacement powders to their diet as a way to cut back on animal protein. Let's go over some of the different proteins available.
Whey protein
Probably the most popular and recognizable protein, whey protein comes from the watery part of milk separated from the curds during the cheese-making process.
Whey protein has a great creamy taste and texture and mixes well in smoothies. Whey protein powders provide a high amount of protein and contains all eight essential amino acids. It's important to choose a high-quality whey powder and to be aware of where the whey is coming from.
Few companies are able to make claims such as "organic" on whey protein because it involves tracking the source from soil, to grass, to cows, to how cows were raised. However, whey sourced from New Zealand has earned the reputation for being produced by cows who are fed hormone- and antibiotic-free diets.
Hemp protein
Hemp protein is a great vegan/vegetarian option and is growing in popularity. Hemp protein is isolated from the hemp seed and contains eight of the essential amino acids as well as essential fatty acids. Hemp protein is not known for its taste, but can make a good addition to baking and to smoothies by adding frozen fruits.
Hemp protein does not have as high of a protein content as some others, but it has high amounts of fibre, making it a filling protein powder option.
Brown rice protein
This another great vegan/vegetarian option. Brown rice protein is a great alternative to whey protein because of its high protein content, consisting of 80 per cent protein.
Brown rice is high in enzymes and easy to digest. Brown rice protein is minimally processed and not treated with chemicals, bleaching agents or high heat. Brown rice is rich in B vitamins, manganese, phosphorous, iron, fiber and essential fatty acids. It's also high in manganese, a trace mineral that helps produce energy from protein and carbohydrates.
Brown rice protein is also rich in glutamine, which is great for muscle cell repair. There is a great selection of brown rice proteins available in some really delicious flavours. They can be shaken up with water for a quick snack or meal on the go, or blended with a milk drink and fruit for a great tasting smoothie.
There are definitely many choices. This should help in narrowing down which protein powder is best suited for you and your dietary needs. The recommendation is to have a couple of different proteins (plant and whey) available. Remember - in order to get the best results from protein supplementation, it's necessary to alternate your proteins at least every day. For example, Monday, use whey protein; Tuesday, brown rice protein; Wednesday, hemp protein and Thursday, back to whey.
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