7 kinds of protein powders and what you need to know

Here is what you need to know about 7 kinds of protein powders on the market today.

Protein powder has exploded in popularity over the last 5 years and the fitness craze has really taken off in the United States. As milk became less popular due to fat content the 8 grams of protein per glass that American’s were regularly ingesting disappeared from diets leaving a nutrition gap. To build lean muscle and make us feel satiated a certain amount of protein in our diet is required. A side effect of this is that protein also promotes weight loss as you feel full longer and it increases your metabolism at the same time by helping to build muscle. As we learn more about aging, studies have also shown that increasing protein intake starting at the age of 40 can help to prevent the natural loss of muscle as you age.
Marketers have jumped on the benefits of protein to flood the market with information and variety when it comes to finding quick ways to get your protein fix. While whole foods are always the best way to ingest protein, sometimes in today’s busy lifestyles we need something more portable that we can take with us anywhere and that is fast to prepare. Bring a shaker cup, your protein powder and water and you have a meal on the go.
Protein powder drinks are often used post workout to assist in recovery, prevent injury, build muscle and increase metabolic activity which assists in weight loss. However, protein powder is also used frequently to create meal replacement shakes blending one or two scoops of protein powder with vegetables, fruit and a liquid mixer such as milk, almond milk or water to name a few.
With all this said you may be thinking of adding protein powder to you diet in some way or another, but there are so many types. Below is a breakdown to assist you in making an informed decision.

Animal Protein Powders – There are two types of Protein Powders derived from the animal byproduct, milk. Animal proteins have been linked to cancer growth, heart disease and high cholesterol and are becoming less popular than plant proteins as time goes on.

Whey: Whey is considered easily digestible as long as you do not have a dairy allergy or are lactose intolerant. If you are lactose intolerant generally, the overall lactose content in whey is low so this may not bother you. Whey is proven to limit muscle breakdown as well as assisting with muscle recovery after a workout session. Whey is a complete protein containing all 9 of the essential amino acids. Whey protein is relatively affordable and easy to find at most stores.
Casein: Casein is another form of protein derived from milk. It is absorbed much more slowly by the body and therefore often used in meal replacement shakes. Casein has been effectively used in some weight loss programs to satiate the user through the night by drinking before bed due to its slow absorption rate. Unfortunately Casein does not mix as well with liquids so it can be more challenging to ingest. Casein can tend to have an unpleasable taste as well making mixing this powder with other ingredients like fruit a preferred method. To purchase the purest form of the protein make sure the ingredient calcium caseinate is listed in the ingredients or on the label.

Plant Protein Powders 

     Soy: Soy is an option for Vegans and those who are lactose intolerant. Soy protein isolate is high in protein, low in fat and low in cholesterol. Soy is suggested to be ingested in moderation as it is high in estrogen. Soy has been linked to an increased risk of breast cancer in women. Now that there are other plant based protein powders available on the market it is best to choose a different plant protein option.
Brown Rice: Brown rice protein powder is considered the best type of protein powder by many experts as long as it is grown organically and not contaminated by chemicals from polluted soil. Brown rice is a carbohydrate, but also contains an amount of protein which is extracted to create brown rice protein. Brown rice has more total grams of protein on a per calorie basis compared to whey; however it is not a complete protein. Since it is not a complete protein it is often paired with other plant based protein powders in a plant based blend in order to combine the essential amino acid combination to create a complete protein. Brown rice is hypo allergenic and easy to digest if your body is sensitive to different foods and nutrients.
Pea: Pea is also not a complete protein on its own since it is plant based. It has a fluffy texture that is easily blended with liquids and is easily digestible. Pea protein helps to convert carbohydrates into energy so they are not stored as fat in the body. Pea protein does have the side effect of increased gas. It is best when combined with other plant based protein powders like brown rice or hemp to provide all of the essential amino acids to create a complete protein.
Hemp: Hemp is the plant protein powder closest to a complete protein, containing all 9 essential amino acids. In addition the nutrients in hemp protein fight inflammation and are high in fiber. Hemp is a great option for those following a vegan diet. Hemp powder is easiest to digest of all the plant proteins. Hemp proteins are cold-processed without the use of harsh chemical solvents used to process other plant based proteins.
Pumpkin Seed: Pumpkin seed powder is a new comer on the plant based protein powder list. In addition to providing the standard benefits of a plant based protein powder, pumpkin seed protein powder has other positive benefits including:
• Increases libido.
• Alkalizing vs. other plant based protein powders which are acid forming. This helps to balance the body’s acidity levels.
• Supports sleep by increasing serotonin and melatonin levels.
• Contains additional vitamins and is antioxidant rich.

Pros and Cons

There are benefits to each type of protein powder. Animal based protein powders are particularly good choices for those focused on building muscle. Plant based protein powders are ideal for those with digestion issues, seeking to reduce inflammation and muscle soreness. As a standalone powder brown rice may be the best however a blended plant based protein powder is ideal to obtain the combined benefits of several protein types together to create a complete protein cocktail.

The Online Organic Health Store contains a variety of plant based protein products including protein powders, protein bars, and protein shakes.

Best Regards,

Online Organic Health Store