Before rushing to the store to get the best protein powder and gulping every protein shakes available to you, you need to understand the ins and outs of protein powder.
- 1 What is best protein powder?
- 1.1 Why do we need protein?
- 1.2 When do we use protein powder?
- 1.3 What is the right amount of protein?
- 1.4 Teenage athletes and protein
What is best protein powder?
The first thing you should know about protein powder is, it is not meant for athletes and body builders only.
Protein powder comes in assorted forms such as soy protein, casein protein, and whey protein. However, whey protein is used mainly because it is water soluble and has the complete nine amino acids needed for human regulated daily food allowance. Although it doesn’t mean other forms of protein are not suitable, most vegetarians opt for soy protein.
Why do we need protein?
Protein powders are easy sources of quality protein; you can get your complete nine amino acids just in one scoop. Nevertheless, you can also decide to get your high-quality protein by eating dairy products, chicken, meat, and fish. These are all sources of lean protein.
When do we use protein powder?
Beginning of an exercise program: Proteins are necessary when you are introducing your body to a new workout routine, you need protein to build your muscles.
When extending your workout routine: just as you need protein when starting a program, you also need it when introducing more strenuous exercise or extending the hours of your exercises.
Recovery from injury- protein help enhance the quick body recovery
When choosing a vegetarian lifestyle- your body needs the complete amino acids for a balanced diet, as a vegetarian, there is a need to get your protein from other sources other than fish, or meat.
For growth: teenagers need protein to propel their exercises because it is still their growing stage.
What is the right amount of protein?
Although protein is good for your health, there are consequences of excess protein in the body. It may bring damage to your kidneys and can lead to dehydration.
Recreational athletes need 1 grams to 1.4 grams of protein in one kilogram of their body weights.
Adults need 0.8 grams of protein in one kilogram of your body weight every day.
If you are into body building, you will need 1.4 gram to 2.0 grams per kilogram of your body weight every day. However, competitive athletes need 1.2 to approx 1.4 gram of protein in one kilogram of their body weight.
The above calculations were culled from the American College of Sports Medicine and the Academy of Nutrition and Dietetics
Teenage athletes and protein
Excess of protein may lead to a kidney problem that is the reason why it is not advisable for teenagers to take protein supplements. It is healthier for teens to get their protein from high protein foods.
The recommended amounts of protein for adults are based on kilograms while teenagers are based on pounds.
The recommended amount of protein an average teen needs is from 0.4 grams to 0.5 grams per pound of body weight every day.
Signs of low protein intake
Bone, joint and muscle pain
Low energy level
Diabetes due to change in blood sugar
Slow recovery from injury
Inability to build muscle mass
Lists of five best whey protein powders
MusclePharm Combat Powder
Some of the benefits of this product include;
It is gluten-free, and it contains 8 grams of carbs, 25 grams of protein, and 140 calories per serving.
Consists of five different proteins
Serves as a muscle stimulant
CytoSport Muscle Milk
If you are looking for lactose-free and rich in glutamine, this protein powder is for you. It also comes in different flavors.
Optimum Nutrition Pro Complex
It has high-quality proteins, and it is available in five different flavors. All you get per serving are one gram of fat and one gram of sugar. Optimum Nutrition Pro Complex is easy to mix.
Transparent Labs Protein Series 100% Grass Fed Whey Protein Isolate
It enhances quick recovery and offers high-quality protein to give you the desired fitness goals. There is no food dyes, artificial sweeteners and it is gluten free.
Furthermore, it is sweetened naturally with Stevia, and it stimulates muscle growth.
Optimum Nutrition 100% Whey Gold Standard
Optimum Nutrition 100% Whey Gold Standard is the best protein powder for those who want to lose weight. It maximizes protein synthesis and helps to repair muscles during workouts or post workout. It comes in ten different flavors and mixes easily.
Nature’s Best Zero Carb Isopure
Product benefits include;
Improves fat loss
Ideal for women
Stimulates muscle growth
Just as there are diverse of best protein powders in the markets, their prices also vary. However, prices should not be a determinant in qualifying the best protein powder. The less expensive proteins may give you the same quality as the expensive ones.