PROTEIN ABC- WHICH ONE TO GET?

PROTEIN ABC- WHICH ONE TO GET?

Confusing world of protein especially for the beginners!

PROTEIN POWDER

 As you know proteins play crucial role in muscle development and it’s really difficult to provide enough amount of them to the muscles… To do that we try to eat a lot of high protein food like meat, fish, eggs, beans etc but in the end we all start looking for some alternatives to the real sources, something that will help us to build lean muscles, to speed up recovery process and metabolism… And that’s the moment when we start our journey into confusing world of protein powders…
When you go to the health store you’ll be amazed by the variety of products available there. A lot of brands, names, types, sizes and flavors… You might get confused very easily, so let me help you a little bit by describing the most important facts about the protein powders :)

ISOLATE 100
WHEY 100
PERFECT WHEY PROTEIN
ULTIMATE PROTEIN
NITROPROGEN
NIGHT PROTEIN
CASEIN 100
SOY PROTEIN ISOLATE

WHEY PROTEIN

WHEY PROTEIN is probably the most common protein powder that we can buy in the health store. It comes from diary sources, is easily digested and leaves our stomach relatively fast. The best time to use all the wheys is:

– in the morning

– between the meals

– straight after workout

If you are looking for a meal replacement it’s not the right product!

Whey protein is available in three forms:

WHEY PROTEIN CONCENTRATE (WPC)

WHEY CONCENTRATE is the cheapest whey powder, only because it requires less processing time and contains a little bit less protein. WPC is rich in BCAA (branch chain amino acids) – leucine, isoleucine and valine that helps in building lean muscle mass. WPC is very often found in a lot of whey protein blends.

Usually contains  about:
65- 80% protein
3- 8 % sugar (lactose)
2- 6% fats

WHEY PROTEIN ISOLATE (WPI)

WHEY ISOLATE is more expensive than Whey Concentrate. It requires more intense isolation process to get purer form of protein. Also WPI leaves stomach a bit quicker than WPC. Isolate is low fat and lactose free.

Usually contains about:
85- 90% protein

WHEY PROTEIN HYDROLYSATE (WPH)

WHEY HYDROLYSATE requires the most processing time- that process is called hydrolysis (the whole block of protein breaks down into a smaller group of amino acids).
WPC is the purest form of protein, is easy on the digestive system, contains the highest amount of protein and 28% more insulin than WPC and WPI.
The main disadvantage of WPH is the price, it can be even twice more expensive than WPC.

Usually contains about:

90-98% of protein

Comments:
Always remember to use enough water while mixing WPH- due to its small groups of amino acids sometimes this product may be hard to digest!

Because of hydrolysis process WPH tastes worse than the other whey products and also there are less flavors.

WEIGHTS

CASEIN

CASEIN– It’s a slow release protein- it means that has much longer digestion period and the best time to take it’s before bedtime. It’s a thick product, often hard to mix, but because of its unique longer lasting it fuels the body with amino acids through the hours.

EGG PROTEIN (EGG ALBUMIN)

EGG PROTEIN it’s a powdered, concentrated version of egg whites (animal source protein). Why only egg whites? Because the yolks contains more cholesterol. It’s a good alternative to those who are lactose intolerant.

SOY PROTEIN

SOY PROTEIN is a plant based protein so it’s a great alternative for vegetarians and vegans. Also it’s a perfect option for lactose intolerant.

PEA, RICE, WHEAT PROTEINS

PEA, RICE, WHEAT PROTEINS– right now becoming more and more popular, recommended as an alternative for vegans.

PROTEIN BLENDS

All the PROTEIN BLENDS contain different types of protein (fast and slow release proteins) that can help you to maximize muscle growth after workout.

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PROTEIN FACTS
PROTEIN TYPESOURCEDIGESTIONMIX ABILITY
WPCANIMALFASTEASY
WPIANIMALVERY FASTVERY EASY
WPHANIMALVERY FASTVERY EASY
CASEINANIMALVERY SLOWHARD, THICK
EGGANIMALMODERATERATHER HARD
SOYPLANTMODERATERATHER EASY

What is the best type of protein? The answer is: ALL OF THEM! It only depends on your age, goals, body type, metabolism and the diet :) Let me know what works the best for you? Which protein do you use and like the most?

 Hope it helped a bit 😉

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