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The Best Protein Powder
Protein powders are a convenient and cost effective source of protein, but what's the best protein powder?
There are actually several good types of protein powders. Here's an overview of each type.
Whey Protein Powder - Whey is one of the two main proteins in milk. Milk contains about 20% whey
protein. Most nutrition experts consider whey protein powder to be the king of protein powders. It's quickly
and easily digested and absorbed by the body, it's loaded with essential amino acids, it's low in fat, and it
strengthens the immune system. Whey protein also contains the highest concentration of branched chain amino
acids (BCAAs) of any protein source. BCAAs help build lean muscle mass, provide muscles with energy during
workouts, and help muscles recover from workouts.
There are three common types of whey protein powder: concentrates (lower protein level, more economical),
isolates (higher protein level, lower carb and fat content, more expensive), and hydrolysates (the fastest
digesting type of whey).
Casein Protein Powder - Casein protein is the primary protein in milk. Milk contains about 80% casein
protein. Casein is often referred to as a "slower acting" or "time released" protein because it's digested and
absorbed into your system much more slowly than other forms of protein. Casein protein is especially useful at
bedtime because it will provide your body with a steady supply of muscle building amino acids throughout the
night.
There are three common types of casein protein powder: caseinates (the most soluble type of casein, mixes
more easily in fluids), micellar casein (the slowest digesting type of casein), and hydrolyzed casein (the
fastest digesting type of casein).
Milk Protein Powder - Milk protein powder is dried milk with most of the fat and carbohydrate removed.
Like milk in liquid form, milk protein powder is about 20% whey protein and 80% casein protein.
Egg Protein Powder - If whey protein powder is considered the best protein powder, egg protein powder
is a close second best. Egg protein powder has all of the high quality protein of regular eggs without the
cholesterol and saturated fat. It's also fast digesting and rich in BCAAs. Egg protein powder is dairy free, so
it's a great alternative to whey, casein and milk proteins for those with milk allergies or lactose intolerance.
Soy Protein Powder - Soy protein powder is made from soybeans. Soybeans are one of the few plant-based
foods that contains all nine essential amino acids. Soybeans also contain compounds called isoflavones, which
are powerful antioxidants and provide several health benefits. Soy protein powder is a good protein source for
vegetarians. To learn more about soy, visit the Benefits of Soy page.
Blended Protein Powders - Blended protein powders are made from an assortment of proteins, usually whey,
milk and egg. Blended protein powders are a great way to get the benefits from several different protein sources.
The only drawback is that blended protein powders are usually more expensive than single source protein powders.
Meal Replacement Powders (MRPs) - MRPs are a combination of protein and carbohydrates, and most MRPs
also have a good amount of vitamins and minerals. MRPs are usually a combination of whey, casein and egg protein,
although they come in all forms.
Weight Gain Powders - Weight gain powders are an easy way for people who are too thin to take in more
calories. Weight gain powders usually come in a 2:1 carbohydrate to protein ratio. One thing to be careful about
with weight gain powders is that some contain a high amount of sugar and/or saturated fat.
By understanding the different types of protein powders, you'll be able to determine what's the best protein
powder for your individual needs and goals.
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