Protein powders are an efficient method that can assist in reaching daily protein requirement, but they do not necessarily give any advantages over food. The following is a list of few of them:
1. Whey Protein Isolate (WPI):
When it refers to protein powder, WPI is considered to be the industry standard. When it comes to the process of creating new muscle protein, it is relatively inexpensive and performs just as well as, if not better than, any and all other types of protein powder.
It contains an optimum ratio of amino acids, and its fat and carb content are about as low as they can be in a protein powder without going negative. Because it is processed to such point that there are only trace amounts of carbs left in the powder, it also happens to have a very low level of lactose content, despite the fact that it is derived from dairy products.
2. Whey Protein Concentrate (WPC):
WPC is an alternative to WPI that is available at a lower cost and shares many similarities with it. It is the choice with the lowest possible cost. The sole difference between this and WPI is that it contains a trace amount more carbohydrates (including lactose) and fat than WPI does. However, it does not include nearly as few carbohydrates or fats as the overall average does.
3. Protein Derived from Hydrolyzed Whey:
Whey that has been hydrolyzed has undergone further processing beyond that of WPI in order to "pre-digest" the protein and make it purportedly more readily absorbable. However, there is scant evidence to suggest that this actually makes it easier to absorb, and it would appear that there is no discernible advantage to be gained from taking it rather than WPI when all other factors are held constant. Additionally, the cost is higher.
4. Casein:
Casein is another type of protein that comes from dairy products. Since it is a source of protein with a late onset of action, it is not typically advised as a post-workout snack when a source of protein with a rapid onset of action is desired. Consuming it prior to bedtime, when there will have been no other protein sources taken for more than six hours, opens the door to the possibility of its use in some contexts.
5. Soy:
In contrast to certain other plant-based protein sources, the amino acid profile of soy protein is complete, making it an excellent choice as a dairy-free substitute for whey protein. It is additionally low in fat and carbohydrates in addition to that.
6. Pea:
The ability of pea protein and WPI to stimulate the production of muscle protein is surprisingly comparable. One of the drawbacks of pea protein is the fact that it contains relatively little amount of the amino acid methionine. Because of this, it is advantageous to mix with some other source of protein, such as protein derived from rice, which would solve the problem.
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