Protein is an important component which is needed by every cell of our body. The body uses protein to repair tissues and also to build new ones. Proteins are also used to make enzymes, body chemicals, hormones etc. It is also known as the building block of bones, muscles, blood, cartilage, skin, etc. Our body needs this micro-nutrient and in large quantities. Unlike fat protein doesn’t get stored by the body to use it when there is a need for it. It is a necessary nutrient to get strong bones and muscles.
Essential amino acids
The protein taken by the body is broken down into 20 different Amino Acids. Out of the 20, 9 such amino acids are present that very essential for the body and they cannot be made by the body. One has to take food and supplements rich in them. Other amino acids can be synthesized by the body since they are also available in different sources and they are not so essential.
According to the reports provided by the Dietary Reference Intakes, Adult get 0.8 grams/kg of body weight daily. This amount contributes to about 56 grams of protein in me and almost 46 grams in women. The calculated figures are essential to keep deficiencies at bay. For people who are engaged in more physical activity daily requirement increases due to the increased level of activity.
Coping up with the deficiencies is not one necessary thing that needs to be taken care of, instead, people require amino acids so that their bodies can function properly. Diet maintained by the people should have a higher level of protein in it to prevent deficiencies and supply the necessary advantages. The necessary amount of protein helps in improving the overall health of an individual by promoting weight loss, weight management, blood sugar regulation, great bone health, etc.
What do protein powders do?
The most convenient way to increase protein intake is by drinking shakes that are infused with the protein powders that are widely available in the local market. If you are getting late for the office/school it can be the most suitable breakfast or your hunger buster after a good workout. It is also a great substitute when you are hungry and there is a short break left for your next meal. Protein shakes can provide a great replacement in providing a good amount of protein much more than what is provided by a protein-rich meal.
Several flavors and types are available at the supermarkets, supplement stores, etc. for the protein powders, you can also buy them online where more options may be available. These powders are manufactured by different companies and so their quality may also differ to a great extent from one brand to another.
Protein powders are available in three choices and you can make a selection based on what qualities you are looking for in it.
Whey protein powders
The most in-demand type of protein, it contains immune-boosting powers. There are beta-lactoglobulin, alpha-lactalbumin and immunoglobulins. There are some antioxidants which are present in very low quantity in our body and whey protein powders tend to contain that, which is known as precursors for glutathione. Whey protein powders are rich in the branched-chain of amino acids which are leucine, isoleucine, etc. These amino acids contribute to almost 35% of the essential proteins for the proper functioning of the muscles.
Whey proteins are also helpful in muscle building and losing weight. According to a study, which was done for 12 long weeks it was concluded that these protein shakes improves fat loss and lean muscle mass in people suffering from obesity. It tends to contain all nine necessary amino acids and are in demand due to high-quality rankings.
Whey proteins from some brands can lack quality and those containers available at the groceries may sometimes contain added sugar and other undesirable ingredients. Excessive heat and methods used to process the powder may destroy the sensitive amino acids. Best Whey proteins in India are believed to contain the highest amount of proteins but still, it may get destroyed due to the manufacturing processes it has to go through. Concentrated whey proteins provide more nutrient that the isolated ones.
Best uses of protein powders
- Pre or post-workout hunger fuel.
- According to the research, whey proteins can act as a support to people who are deprived of immunes even who are suffering from cancer and HIV.
- People who need protein which can be quickly absorbed.
Plant-based protein powder
Protein powder market was once ruled by the whey proteins, nowadays people have also started giving importance to plant-based proteins as well. Pea protein powder is given more importance to. It is the best supplement for those who are on a strict diet such as the elimination diet since it is not derived from the common allergenic foods. Pea protein powder makes a suitable fit for vegans and vegetarians since it doesn’t contain any food which is extracted from animals.
This powder comes from plant-based yellow split peas and they are being separated with the help of machines rather than using chemicals and making it unfit to use. It has a high content of Lysine and high amino acid profile. Studies disclose that plant-based proteins are also effective as whey proteins.
Plant-based proteins get absorbed slowly as compared to other shakes and therefore it can be a good protein meal replacement which would keep a person full for long. Try combining pea proteins with other plant-based proteins so that any gastric problem is not caused by it and collectively they will be able to supply a good amount of amino acids. Opt to choose pea protein and hemp protein together and this combination would make a complete source of protein like perfect protein from the plant in vanilla flavour.
Best uses of plant-based protein
- Vegans and vegetarians, and some other people who want to avoid meals that are derived from animals.
- People who look for slow absorbing proteins.
- Lactose intolerant or dairy products intolerants can opt.
Beef broth protein powder
Beef broth protein powder is a new player in the protein powder market that supplies the proteins available in bone broth. Bone broth takes much time and patience to form, so people are thankful that beef broth protein powder can act as a substitute to it. It is rich in collagen amino acids and it is available in high amount in the beef broth powders. Beef is identified as a good source of protein since it contains a good amount of protein and it also has a great amino acid profile and the level of their presence is similar to the ones that are found in human skeletal muscle.
These powders are manufactured in such a way that the amino acids that are linked together in it are separated into a high amount, thus making this powder easier to absorb and assimilate. Beef proteins can be compared with other similar powders and as a result, it was concluded that two servings of whey protein significantly reduces body fat, lean mass and increases strength, similar changes were also noticed when people were served Beef broth protein.
Uses of beef broth protein powder
- People who want a protein that is free from modern-day food habits including dairy, legumes, etc.
- People looking for bone broth proteins but don’t have the patience to wait for it.
- People looking for methods that would be cheaper than having meat, but beef’s protein can be gained through this powder.
Selecting the best protein powder
Adding protein powder to your daily food items such as milk, shakes, other liquids is a great way to consume them. You can also try mixing them with food like yoghurt can be an excellent way to boost protein intake. Grass-fed whey protein can be chosen if you are looking for organic whey protein. Be sure to check for powders who should at least provide 20 gms of protein per serving.
Many flavours are available for the protein powders, the most common being chocolate and vanilla, whereas some companies don’t have flavour options available and just plain powder is manufactured by them. You should look for the list of ingredients contained in the powder since there are some companies which tend to put some unnecessary items into the powder thus making it unfit to use. After choosing a protein powder for you try making a great shake by adding the powder to it and have a great replacement for your daily snack.
In a nutshell
Protein powders are proven to provide a good amount of necessary micro-nutrient which is known as protein, such powders automatically increase protein intake and help the body absorb all its benefits. Consult a healthcare professional to wisely increase your protein intake with the help of protein-rich diet and available supplement. Some people can have more than one serving of protein powder depending upon their body type and as consulted by a healthcare professional.