Who Should Take Protein Powder
Contrary to popular belief, protein powders are not meant to be used by only bodybuilders, sportspeople, and athletes. You can benefit from a protein powder regardless of your age, gender, diet, and lifestyle. Protein powders are just nutritional supplements that are taken to fulfill the protein needs of your body. If you are not a meat person or have a meat-restricted diet, you can take protein powder to keep a healthy balance of macronutrients in your body.
Though some people take protein powders to fulfill their protein needs, some take them just for the flavor. Many people add it to their smoothies to make them more flavorful. Some even add it into their pancakes and coffee to enjoy well-balanced meals.
Protein powders are used mainly by athletes, vegans, bodybuilders, and older adults. Protein powders are a convenient source of protein for people who do not get enough protein from their diet. If you think your diet fulfills your bodys protein requirements, you dont need to take protein powder.
Should I Take Bcaas If My Other Supplements Have Some Added To Them
It certainly wont hurt! Taking in more BCAAs is identical to consuming a couple of extra grams of protein throughout the day. Also, the amount contained in other supplements that combine additional ingredients together often wont have nearly the same amount of BCAAs in it in comparison to a product that just has BCAAs in it. So the additional amount that youll receive from your other supplement is negligible.
Features To Look For In Energy Drinks
Caffeine Content – Caffeine is actually healthy for you, in moderation . Having up to 300mg in a day can be great for your heart, cardiovascular health, and even help you stay a bit mellow during the day. Sounds crazy, but it works. Its all about your tolerance, and how quickly you ingest the caffeine. Look for 100mg to 300mg per serving, and youll be perfectly fine.
Sugar Content – Sugar is bad for you, period. It adds fat to your body, but depending on where youre getting your sugar from for the day, it wont affect you nearly as bad. If your energy drink replaces that evening cup of coffee before work, youll actually be saving about 25g – 30g of sugar on average. Keep an eye on this so you dont overdo it.
Ingredients – Organic energy drinks will require you to look up the ingredients. Were in such a mainstream environment that most of these are going to seem pretty exotic at first. Youll want to be on the lookout for natural caffeine, B vitamins, and ginseng to get the best health benefits out of your energy drinks.
Taste – I mean, if it doesnt taste good, then it was a waste of money. Its hard when you shop online, but the best way to figure out how they taste is by scanning user reviews, and looking at a little simple formula. The more carbonation, the less flavorful the taste will be they rely on the fizziness to carry the experience. Zero cal and zero carb drinks usually pack tons of flavor, and dont have any carbonation in them.
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The Best Protein Powders And How To Choose The Right Shake For You
Protein powder was once a niche product, reserved for the larders of hardcore weight lifters and possibly pro sportsmen. Not any more. Today the benefits of protein are widely acknowledged there’s even Weetabix Protein and the sports supplement industry in Britain is now worth £650 million a year.
If you’ve set a fitness goal for the New Year, then upping your protein intake could help you get there faster. Protein is a ‘macronutrient’, meaning the body requires large amounts of it as part of a balanced diet. Once absorbed into the body through digestion, protein is broken down into various amino acids which are then built into new proteins to help make red blood cells and building muscles, as well as other functions of the body. For a gym goer, it’s crucial after exercise, helping your muscles to recover and grow.
With the sports supplement market ballooning like a body-builder’s bicep, today’s protein-hungry consumers are faced with an overwhelming amount of choice. We spoke to a nutritionist, a personal trainer, a former Olympic bobsledder and an ex-championship wrestler, to find out what to look for when buying protein supplements.
Here’s our guide to choosing the best protein powder to suit your needs.
Nutiva Organic Hemp Protein Powder
Protein source: Hemp
We love the post-workout highno, not that kind of hemp highwe get with this hemp-based, organic protein powder. Hemp protein is derived from the less-fun parts of the hemp plant, offering a substantial amount of fiber that’s easy to digest, making it a great pre-workout powder to keep you from cramping up at the gym. On top of 15 grams of complete protein per serving, hemp also boasts heart-healthy doses of anti-inflammatory omega-3s. This option is an ideal mix-in for oatmeal or smoothies the fiber will make you feel fuller longer, and it contains eight essential amino acids to build muscle.
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Live Conscious Organic Protein
Developed by Live Conscious, Organic Protein is a protein supplement that comes in powdered form. It is widely acknowledged among doctors and holds a USDA certification. Each scoop of Live Conscious Organic Protein provides you with 15 grams of protein and only 80 calories. In addition to protein and carbs, the formula contains dietary fiber and digestive enzymes that help eliminate a conglomerate of gut problems. The protein present in the recipe comes from pumpkin seed, pea, brown rice, and Plukenetia Volubilis. By mixing one scoop of this health-boosting formula in the beverage of your choice, you can maximize your muscle gains and get rid of post-workout muscle aches.
Live Conscious Organic Protein comes in several flavors, including chocolate and vanilla. One bag of Live Conscious Organic Protein costs $43 and comes with a one-year money-back guarantee.
The Benefits Of Protein Powder Supplements
So, why would you want to take protein powder supplements? Heres a look at just some of the benefits that protein powder has been found to provide:
Muscle growth. Numerous scientific studies have found that protein powder supplements support and strengthen muscle growth.
Improved recovery rate. In addition to boosting muscle growth, protein supplements can also aid in repairing damaged tissues and muscles, making them ideal for increasing the rate of recovery after working out.
Increased nutrition. Protein is vital for overall health and well-being, though many people find that it is difficult to get the recommended protein levels that they need to thrive . Protein powder supplements can help to ensure that you are getting the right amount of protein that you need to maintain health and well-being.
What Are The Different Protein Powders
- Protein concentrates: These contain 60 to 80 percent protein, with the remaining 20 to 40 percent being fat and carbohydrates. Theyre created by using heat and acid or enzymes on whole foods to extract the protein.
- Protein isolates: The process is filtered even further so that it removes more fat and carbs. Protein isolate powders contain 90 to 95 percent protein.
- Protein hydrolysates: When the process of using heat with acid or enzymes continues, the amino acid bonds are broken down. This allows your body to absorb them more quickly, which is what happens with protein powders containing protein hydrolysates.
A 2017 study found that supplementing with whey protein hydrolysates reduced exercise-induced muscle damage symptoms and improved recovery of muscle function. This could help enhance muscle growth after exercise.
Whey isolate and concentrate are both high quality proteins and will produce similar effects. A 2016 research review found that people who took whey protein containing both isolate and concentrate improved their lean muscle mass and strength. You may want to opt for isolate rather than concentrate if youre aiming to limit carbs and fats.
Many protein powders contain a blend of the different forms.
Whey+ Protein Powder By Legion
Another highly popular protein powder supplement, Whey+ Protein Powder by Legion is derived from all-natural grass-fed whey isolate protein powder. The whey used in this formula is sourced from small, family-owned and operated Irish dairy farms.
Each serving of Legions protein powder supplement offers the following:
- 120 calories
- 6 grams of BCAAs
- 5 grams of fat
All of that, and there are absolutely no added sugars. What really sets Whey+ Whey Protein Powder by Legion is the fact that their product is derived from the healthiest and cleanest milk on the planet. The manufacturer only works with farms that have been certified by Irelands Sustainable Dairy Assurance Scheme , which has established stringent regulations and standards for Irish farmers. If youre looking for a premium-quality, all-natural protein powder supplement that offers up powerful health benefits, then this option from Legion is definitely worth considering.
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Why Trust Verywell Health
As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients and she would take them herself if needed.
Brittany Leitner is a freelance writer for Verywell Health who provided helpful insight into the key considerations when purchasing collagen powders.
Ora Organic Vegan Protein Powder
Ora Organic Vegan Protein Powder features a variety of plant-based ingredients, including peas, rice, sprouted quinoa, amaranth, and hemp seed.
Its not only suitable for those who are vegan or vegetarian but also a great option for people who are lactose intolerant or who follow a gluten-free diet.
Additionally, this vegan protein powder is certified organic and tested for heavy metals by third-party labs to ensure safety.
Its also free of artificial ingredients and sweetened with stevia, monk fruit, and brown rice syrup. However, it does contain coconut, which some people may need to avoid.
This powder can be used to make smoothies, pancakes, or baked goods. It can also be mixed with your beverage of choice, such as oat milk or water.
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The Best Protein Powders For Building Muscle In 2021
Whey, casein and plant-based protein: The best protein powders for getting strong and fit.
There are hundreds, if not thousands, of protein powders on the market. The sheer number of choices makes buying protein powder a dizzying process. Protein powder can also be pricey, which makes choosing even more difficult — how do you know you’re getting your money’s worth?
I’m here to help. This guide to the best protein powders, based on years of experience trying various brands and products, will help you choose a protein powder that tastes great, mixes well, doesn’t contain any sketchy ingredients and doesn’t break your bank.
Servings per container: 14 servings per pound
Grams of protein per serving: Depends on the mix you create
Why I chose it: With hundreds of possible combinations, True Nutrition is the best service for serious athletes who want to know exactly what’s in their protein shake and create a personalized blend custom to their fitness goals.
True Nutrition’s protein personalization service allows you to customize your powder in 5% increments per ingredient. For example, you might create a powder that is 25% whey protein isolate, 25% pea protein isolate, 10% MCT oil powder, 10% super greens powder and 5% oat starch powder.
You can name your protein mixes, too, and create multiple protein powders for different goals. For example, I could create one called “Amanda’s Post-Workout Muscle-Building Protein” and another called “Amanda’s Meal Replacement Protein.”
Nature’s Best Isopure Cocotein
Although it boasts one of the shortest ingredient lists out of every protein drink on the marketonly including water, Isopure’s whey protein isolate, coconut water concentrate, natural flavor, and phosphoric acidwe had to tick this drink off because of the addition of an artificial sweetener, sucralose. Although recent science indicate they’re not carcinogenic, as feared, artificial sweeteners have been shown to either increase or show no effect on your appetite and can harm your gut health due to their indigestibility.
Eat This, Not That!
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How To Choose The Best Protein Powder For You
How do you know which is the best protein powder for you? First of all, your training goals will be an important factor. Are you looking to gain mass, lose weight or fuel a long workout? No matter whether you’ve recently picked up a rowing machine deal or an exercise bike deal, fueling your workouts correctly is crucial.
Some protein powders are specifically designed to support muscle gain, whereas others are low-carb and low-calorie – a serving can range from a meager 70kcal to more than 1,000kcal, so be sure to read the label. As Julie Stefanski says, “The macronutrient content depends on why youre using the product, such as for a meal or post-workout, and your individual protein and energy needs.”
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Youll find a range of different protein sources in the various protein powders on the market. Many are based on whey , although there are plenty of vegan alternatives, including soy, pea, rice and hemp.
Stefanski explains: “Protein sources are ranked by how well they are absorbed by the intestine and utilized by the body. This ranking is known as protein digestibility. Whey protein and other cows milk sources rank highest. Animal protein sources such as egg, beef rank higher than plant protein sources such as soy, pea, oat, and rice. While collagen has grown in popularity, it lacks some of the amino acids youd find in the same amount of whey protein.”
Scivation Xtend Energy Bcaas
What sets Scivation Xtend apart from other BCAAs is its combination of BCAAs and caffeine. With several flavors to choose from and no sugar, calories or carbs, its a great choice if you need that extra kick of energy to power through your workouts. In addition to caffeine, Scivation Xtend also contains vitamin B6, citrulline malate and electrolytes, making it a solid, well-rounded choice to help provide increased levels of energy, decreased levels of fatigue, and enhanced hydration.
- Zero carbohydrate, sugars, and calories per serving
- Available in three fruit flavors:
- Fruit punch
Whats In It:
1 Serving contains:
- 7 g BCAAs per serving
- 3500 mg of L-leucine
- 1750 mg of L-isoleucine
- 1750 mg of L-valine
If youre worried about running out of energy mid-workout and want a little pick-me-up thats easy to mix with water, Scivation Xtend is a good option. With added electrolytes and three flavors to choose from, you can mix up your BCAA supplementation without worrying about carbs, calories or sugar. If youre just looking for an energy boost and want to skip the BCAAs, check out our picks of the best energy drinks you should consider.
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Soylent Meal Replacement Shakes
3.9 out of 5 stars2,000+ Amazon customer reviews
Soylent’s vegan-friendly meal replacement shakes are 400 calories, which makes them a convenient choice for a full-on meal when you don’t have time to pick up breakfast. One shake has 20 grams of protein and three grams of fiber,plus hefty doses of vitamin D, iron, magnesium, and other nutrients. “Soylent is pretty good! I love chai so I was excited to try this flavor. You can definitely taste the chai and it doesnt taste too much like a protein drink. I am excited to try the other flavors and I love that it keeps me full for several hours,” an Amazon reviewer writes.
Nutrition info: 400 calories, 21 g fat , 36 g carbs , 300 mg sodium, 20 g protein
Muscletech Performance Series Nitro
Each scoop of Nitro-Tech contains 30 grams of protein, primarily from whey protein isolate and whey peptides. Nitro-Tech is also enhanced with the most studied form of creatine for even better gains in muscle and strength and contains only 1g of sugar and 3g of creatine.
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Look For Complete Protein
Digestibility is another major concern with protein supplements. Commonly, protein supplements are derived from dairy or soy-based options. Options within these categories are whey, casein, and soy protein isolate. While many people do not have digestive repercussions with these varieties of protein powder, they have long been documented to cause bloating, GI upset, and loose stools. Weight fluctuations from these options can vary greatly due to bloating and water retentionespecially if you are relying on protein supplements daily.
Adequate amounts of complete proteinmeaning, the product contains all nine essential amino acidsare necessary for weight loss as they assist with building lean muscle, recovering from exercise, and maintaining a healthy immune system. Protein shakes on the market range from vegan to animal-based. Plant-based protein on its own is considered an incomplete protein source. Thus, the plant-based varieties must combine several types of plant proteins to be considered a complete protein option.
Regardless of the source, you’ll want to make sure all essential amino acids are included.
Labrada Lean Body Shake
The makers of Labrada Lean Body shake claim it is suitable as a snack or meal. The 40 g protein content makes this shake ideal for people looking to gain muscle or lose weight. This high amount of protein may help a person feel fuller for longer and less likely to indulge in extra snacks.
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