What are protein powders?
If you’re new to the world of protein powders, you’re forgiven for being confused about the plethora of different types on the market. You may be wondering what the difference is between all these varieties. Are some better than others at helping you lose weight, for example? In the following guide, we demystify some of the lingo around protein supplements, explaining what they are good for and how the varieties differ.
Before we start, let’s understand what exactly protein powders are. They are concentrated versions of protein obtained from animal sources such as whey (a by-product of cheese processing) and plant sources such as, pea, hemp, and soy.
Whey protein: great for bodybuilders
Let’s start with one of the most popular protein supplements: whey. It contains the nine essential amino acids, and despite being derived from dairy products, has a low lactose content. It breaks down quickly and has high levels of the amino acid leucine, which helps build new muscles.
In fact, this study published in the International Journal of Sport Nutrition and Exercise Metabolism found that men who supplemented their resistance training with whey protein gained more lean tissue mass. This makes whey protein an ideal supplement for bodybuilders or anyone wanting to improve their physique.
Soy protein: one for vegans and great for women, too
Plant-based proteins are ideal for vegans who will want to avoid any supplements derived from dairy. One such supplement is soy protein. It’s considered a “complete” protein as it contains all the essential amino acids — that the body can’t product — you need in your diet.
Bear in mind that it also contains compounds called phytoestrogens. If taken in large doses, these can inhibit testosterone and boost oestrogen. So while it’s not the best supplement to be taken by men, it’s great to stimulate oestrogen levels in women, particularly those going through menopause.
Coffee-flavoured protein powder for weight loss
Coffee-flavoured protein powders can help you lose weight. While the protein element naturally stimulates your metabolism and increases the levels of hormones that make you feel full, the caffeine suppresses your appetite and boosts your stamina so you can work out more vigorously.
This makes coffee-flavoured protein supplements ideal to take around an hour to half an hour before exercise to get the maximum benefit.
Protein powder for mental performance
Protein is also important to keep your brain functioning as it should, helping to form new neurotransmitters that keep your moods on an even keel and aid learning, memory, and concentration. To gain maximum benefit to your brain, choose a protein supplement that contains all the essential amino acids such as whey, or, if you are vegan, you can try soy, hemp, chia, or quinoa.
More about BCAA supplements — where do they fit in?
You may also have heard of BCAA supplements and be wondering where they fit in. Out of the nine essential amino acids, there are three branched-chain amino acids — also known as BCAAs — called valine, leucine, and isoleucine. These BCAAs have special qualities including boosting muscle growth, alleviating post-workout soreness, helping you feel less tired after exercise, and preventing muscle loss.
Protein powders that are marketed as high in BCAAs are great for anyone who undertakes a lot of exercise and is looking for that extra boost.
A protein supplement that works for your diet and lifestyle
To the uninitiated, all protein may appear to have the same makeup and deliver the same results. But from our brief survey of some of the different varieties of protein supplements available, we know that they have unique qualities. Whether you’re hoping to build up your muscles or simply supplement a vegan diet, you’re sure to find a protein powder that works for your unique goals and lifestyle.
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