Pre-mixed protein shakes offer a great deal of convenience, at a much higher price. This is the reason that many bodybuilders choose protein powders instead of premixed shakes. But, what is the best protein powder? Believe it or not, the best protein powder may be one that you design yourself.
Protein Powder makes it very easy to ‘mix your own.’ Although there are thousands of protein supplement products available on the market, the chances are good that you will never find one that contains every ingredient that you want it to contain. By purchasing protein powders, however, you can mix two or more powders together, and get exactly the protein supplement – the best protein powder supplement – for you and your needs. The key to being successful with this is to first have a clear understanding of exactly what you need. Once you really know what you need in terms of a protein powder, you simply need to shop for powders that contain those ingredients. It sounds simple right? It really isn’t. You see, by mixing powders, you may find that you are getting too much of some of the identical ingredients. You can’t deconstruct the powder; you can only amplify it by mixing it with other ingredients. Remember that all things should be done – and consumed – in moderation, and by mixing powders, you may be over doing something.
You could also just shop for one protein supplement product that closely matches what you need, and go with that. This is what most bodybuilders do, and it seems to be working out well. The trick with this method is to try to get what the protein supplement lacks in the actual food that you eat. Again, it comes down to understanding exactly what you need, and then finding the products that contain the right amounts, even when they are mixed together. It takes a bit of time and patience, and the Internet will become your close personal friend for this research. But, in reality, it doesn’t have to be this complicated. Again, find out what it is that you need, for your particular body, and your particular goals. Once you know, make a conscious effort.
Protein powders are very popular among health-conscious people. One of the key factors to look for when choosing a protein powder is your goals. Some are designed to help you build muscles and to bulk up, some are designed to help you lose weight while others are designed to help you with muscle regeneration and for hair and skin health.
Protein powders consist of concentrated sources of protein derived either from animal or plant foods, such as eggs, dairy, rice or peas.
There are three common forms:
Protein powder can be digested in a number of ways. The easiest way is to mix it with a beverage or blend it with other ingredients to create a smoothie. Protein powders can be mixed into simple foods such as yogurt, oatmeal, or dips.
Optimum Nutrition Gold Standard is known as the best selling whey protein in the world and for good reason. Optimum Nutrition Gold Standard Whey uses whey protein isolates, which are thought to be the purest form of whey protein. Per serving, you can expect 24 grams of 100 percent whey protein that is hydrolyzed, meaning it is already broken down into smaller pieces called peptides. This makes for faster digestion. It comes in a number of delicious flavors. The powder also has 5.5 grams of BCAAs, 4 grams of glutamine and precursors for optimum muscle repair and growth, and just 120 calories, 1 gram of fat and 3 grams of carbohydrates.
Designed for strength-training athletes looking to gain more core muscle, more muscle strength, and better muscle performance, MuscleTech’s NitroTech Pure Whey Protein is one of the most popular amongst bodybuilders. MuscleTech Pure Whey powder contains 30 grams of protein per serving. 5g of glutamine and precursor, 6.8g of BCAA aminos, and a clinically studied 3-gram dose of HPLC-tested creatine monohydrate in each serving.
Plant-based proteins such as rice, pea, and hemp, are ideal for people who are vegan or have a lactose allergy. Each type of plant-based protein has its own unique benefits.
Naked Nutrition Pea Protein is for vegans and anyone looking for a holistic approach to whey protein powder. Naked Nutritions pea protein isolate features just one ingredient: 100% yellow-pea protein. There are no other additives, so you won’t have to worry about sneaky artificial sweeteners, flavors, or colors. It’s also GMO-free, soy-free, and gluten-free. The dairy-free protein powder is made from raw yellow peas that are grown on farms based in the United States and Canada. Per serving, you’ll get 27 grams of protein and 5.7 grams of branched-chain amino acids (BCAAs) for muscle growth. At the same time, this vegan protein powder contains only 120 calories, 2 grams of carbs and 2 grams of sugar per serving.
Be sure and read our previous blog post on Vitamin B Deficiency if you are following a Vegan lifestyle: https://affordablesupplements.com/vitamin-b12-deficiency/
Collagen is a component of muscles, and supplementing your body with collagen may help stimulate muscle growth after exercise. It can also help your muscles to function properly.
Sports Research Hydrolyzed Collagen Peptides Powder provides low molecular weight peptides which may help support the integrity, elasticity, regeneration and strength of connective tissues-including skin, bones cartilage, ligaments and tendons. It contains 100 calories, 2 grams of carbs and 11 grams of protein.
Pescatarian Blend that as all Sports Research Collagen Peptides are hydrolyzed, meaning that they’ve been processed for greater absorption and simpler dissolvability into warm or cold beverages. Packed with Protein and Amino Acids that may assist vitalize your joints and epidermis.It contains 9 grams of protein and only 35 calories.
From the featured video:
Use THIS Protein NOT that Protein – Guide to Protein Powders – Thomas DeLauer
Whey is Highly Insulinogenic
Whey protein-based products contribute to elevations of postprandial insulin and basal insulin-like growth factor-I (IGF-I) plasma levels – it elevates insulinemia
This is problematic as it has been touted that whey protein could be detrimental long term, as hyperinsulinemia can down-regulate the insulin receptor and lead to insulin resistance
A study published in the journal Nutrition & Metabolism found that consumption of whey triggers a higher insulin response than compared to the consumption of white bread
Specifically, whey ingestion resulted in a 1.2- to 2.8-fold increase in plasma concentration of leucine, isoleucine, valine, threonine and lysine relative the basal plasma levels and those obtained after ingestion of white bread
Postprandial amino acids, glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide 1 (GLP-1) responses were higher after whey compared to white bread
Researchers concluded that “whey protein exerts its insulinogenic effect by preferential elevation of the plasma concentrations of certain amino acids, GIP and GLP-1”
Problem with Casein Proteins
Because casein digests so slowly, natural morphine-like substances in casein known as casomorphins, act like opiates in the body as they enter the bloodstream
Just minutes after you eat a dairy-based food, the casein protein begins to break down. This releases the drug-like casomorphins, which attach to opiate receptors in the brain and cause severe addictions to dairy products
Casein’s slow digestion rate also puts great strain on the digestive system
Popular sources of animal protein like dairy and meat are rich in EAAs, making them extremely popular among people looking to improve their their body composition, whereas the protein found in many vegetables aren’t, making them less conducive to muscle gain
Pea protein, however, is an exception because it’s rich in all nine essential amino acids except for methionine
Pea protein is derived from ground yellow split peas and often from a mechanical rather than the chemical separation of soy and whey proteins – this allows the pea protein to also retain soluble fiber, which is known to provide many benefits to both cardiovascular and gastrointestinal health
Pea protein uses fewer resources (water and fertilizers namely) and seems to be less environmentally impactful than other proteins
Pea protein, when hydrolysed, may yield peptides with bioactivities, including angiotensin I-converting enzyme inhibitor activity (ACE inhibitor)
Polyphenolics, in coloured seed coat types in particular, which may have antioxidant and anticarcinogenic activity, saponins which may exhibit hypocholesterolemic and anticarcinogenic activity, and galactose oligosaccharides
Pea vs Whey – Study (Journal of the International Society of Sports Nutrition)
161 males, aged 18 to 35 years underwent 12 weeks of resistance training on upper limb muscles:
Pea protein (n = 53), Whey protein (n = 54) or Placebo (n = 54) group
All had to take 25 g of the proteins or placebo twice a day during the 12-week training period
Increases in thickness were significantly greater in the Pea group as compared to Placebo whereas there was no difference between Whey and Pea
Performing a sensitivity study on the weakest participants (with regards to strength at inclusion), thickness increases were significantly different between groups (+20.2 ± 12.3%, +15.6 ± 13.5% and +8.6 ± 7.3% for Pea, Whey and Placebo, respectively
Increase in the maximum concentric torque between D0 and D84 was +8.8 ± 8.9 N.m for the Placebo group, +10.9 ± 9.9 N.m for Whey group and +10.7 ± 7.6 N.m for Pea group.
Collagen’s amino profile is tailored more towards muscle recovery rather than muscle growth – collagen makes up our bones, tendons, connective tissue, and muscles.
That is why it’s one of the most important nutrients for maintaining bone and joint health, as well as speeding up recovery time for strains, sprains, and other soft tissue injuries.
Collagen also contains the amino acids proline and glycine, which are natural anti-inflammatories and powerful immune system boosters.
Immune system cells are the first to respond to any form of injury and stimulate the body’s healing process — which is why supporting immunity through your diet is the most important place to begin for wound and injury healing.
Collagen helps to promote a healthy inflammation response by speeding up the repair of connective tissues that are damaged, and thus inflamed, during an intense workout.
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