Everyone believes protein is good for human health. People, particularly men, know if they have to gain muscles, then they need a little help getting their recommended protein for the day. They seek at the food stores for a protein shake supplement and get overwhelmed by different types of proteins available.
When I started to work out, I thought a protein shake is just a protein shake. But boy, I was wrong! This blog is will address the different types of proteins and what is recommended for the beginner weightlifter. This piece will also help a person who’s trying to get back into shape.
Food Sources of Protein:
First, we will talk about food sources that contain high protein content. I will skip meat products as it is a given. The “clean” meat you eat like the breast of fresh chicken, rather than “red” meats, the better it would be. There are many cheaper protein sources too, that can be added to any meal plan.
Three forms of food with a high protein content would consist of beans, eggs, and rice.
People remain concerned about whether eggs are healthy or not and how many eggs to take per day. The easy answer is to eat all the egg whites you wish.
Egg whites have rich protein content and nutrition. They are segregated from the yoke that has all the cholesterol in it.
Beans also provide a massive source of protein. However, they can have irksome side effects with a majority. There will be instances where you eat a whole can of beans and will feel fine during the day. If your body digest beans well, go for it as it’s an incredible source of protein plus fiber.
Rice provides a good amount of protein and must be a food you eat regularly; if you need to gain muscle. You have to ensure you choose brown rice or long grain rice instead of white rice. Long grain or brown rice does not strip of their nutrition like white rice.
Whey powder is among the simplest and cheapest types of protein that you can get in any supplement store. Whey concentrate is a type of protein that is recommended for beginners who are trying to add protein to their diet.
The main issue with this protein type is that it can upset stomachs and make them bloated. You can take whey concentrate and won’t get any of these symptoms; however, your odds of this increase with this type of protein. So, always contact one of the reliable whey concentrate or whey protein suppliers to avert side effects.
This is another type of protein, which you can quickly digest. It tends to be more expensive than whey concentrate; however, it is better for people on low-carb diets. This type of protein tends to have low sugars and carbohydrates.
Therefore, if you have reached your “cutting” phase or you are exercising to lose weight, this can be a good choice. Whey isolates are wonderful as a post and pre-workout protein as it is absorbed quickly in a body. Also, it gets to the muscles where it requires to be to stay anabolic.
Soy protein provides a decent source of protein for vegetarians. Soy protein has a high quantity of glutamine, arginine, and branch chain amino acids.
Soy protein happens to raise your metabolism level that will help quick fat burning. It has also been shown to aid in lowering cholesterol levels and to do chemicals called isoflavones. You can read a few studies that tell soy protein can lower testosterone; a bad thing for men. However, it is not 100% sure how much evidence it has on its back.
In an honest opinion, you need to stay away from soy protein if you have to gain muscle until more research comes out.
This type of protein is amazing if you take it right before sleep. Because it breaks down over several hours rather than quickly like whey concentrate and other proteins. This type of protein is used as a meal replacement too with fresh vegetables to keep your calorie count down.
Consuming casein protein helps your body stay anabolic through the night. If you get the budget for this type of protein, it is recommended for bedtime. Your muscle gains will surely increase!
Milk Protein Isolate
This sort of protein is a mix of both casein and whey proteins. This sort of protein will in general be loaded with amino acids and is an extraordinary item to take if you’re searching for an overall protein that is acceptable on most events. I would suggest taking it like whey concentrate during the day and a casein protein around evening time for better outcomes.
To choose the best protein, clear your mind as to what your goals are. If your objective is to cut fat or lose weight, then go for a whey isolate or soy protein. If you have to build or tone up your muscles, then your best bet is whey protein or casein protein or a combination of both.
If you are searching for a budget way to consume protein, go for whey concentrate. Of course, if you have a good mount, get some hydrolysate protein.