After a good workout, our muscles await that much needed hit of protein to help them build and refuel. While we could probably derive the most benefit by getting our protein directly from the foods we eat, sitting down to eat a piece of grilled chicken or a spinach salad isn't always manageable. When you're running straight from the gym to work or your next class, time is of the essence, and that's when protein powder comes in handy.
Protein powder enables you to nourish your muscles on-the-go, but with so many types available, choosing which one to buy can be challenging. Each of us has different fitness goals and varying dietary needs, so there is no universal protein supplement for everyone. Don't let all of the options overwhelm you; instead, take a look at the breakdown I provide below on the various proteins you're likely to come across:
Animal-Sourced Proteins
Whey : Known for being one of the better-tasting and less expensive proteins out there, whey is one of the most popular choices amongst consumers. Derived from milk, whey aids in heart health, can help boost the metabolism and immunity, and promotes lean muscle growth. Because it's absorbed by the body quickly, a scoop of whey protein powder into your smoothie, bottle of water, or glass of milk post-workout is a great way to immediately replenish your muscles.
Casein : Also coming from milk, casein differs from whey in that it's absorbed slowly, and thus helps keep you feeling full for an extended period of time. That being said, the slow release makes it less superior to whey for post-workout recovery, and because it's not water-soluable, making yourself a casein shake from the gym water fountain isn't your best bet. A casein shake, though, is great if you're looking to continue muscle growth throughout the dormant hours of the night; this bedtime snack will keep those muscles going!
Egg White : Like whey and casein, egg white protein is low in carbs, but additionally supplies you with a host of vitamins and minerals, and contains no fat or cholesterol. Egg protein is a great dairy-free alternative to other animal-sourced supplement powders, but if you choose to go with this form of protein, prepare to dish out more cash.
Plant-Souced Proteins
Soy : Providing all essential amino acids, soy protein aids in heart and bone health and can help boost immunity. Because soy protein powder has to go through heavy processing, you might consider alternating between soy and other forms of protein.
Hemp : Coming from the seeds of the cannabis plant and containing all amino acids, hemp protein is hypoallergenic and can help boost the metabolism. Hemp also gives you a great dose of fiber, essential fatty acids, vitamins, and minerals (and no, it does not contain any THC!). An excellent option, but expect a higher price tag for this powder.
Brown Rice : Who knew rice had protein? You'll only find trace amounts in each rice grain, but, when extracted, it can be used to make protein powder! It's hypoallergenic and easy to digest, but this form of protein doesn't contain all of the essential amino acids, making it incomplete. It's recommended to pair brown rice protein with another protein source for optimal benefit.
Pea : Probably the least well-known of the protein powders, pea protein is hypoallergenic and is digested slowly to help keep you feeling full. Like brown rice protein, pea protein is not complete and should be paired with another source of protein.
With this information in mind, you can leave the guess-work behind and purchase the protein that's best for you!
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