What are Protein Powders
They are essentially powdered forms of proteins that come from different sources like plants, eggs, or milk. Protein powders are a popular form of nutritional supplement often consumed by gym-goers and bodybuilders. The most common ones are made of whey but there are others we shall look at in this article.
What To Consider Before Buying Protein Powder
We can go about buying protein powders in different ways. There are a few things you should consider before finalizing a product.
Why did you think of protein powders? Does it solve any of your concerns? If it does, just what kind of concerns do you have? All protein powders solve four major goals:
In a grueling workout session, you are likely to get muscle tears, soreness, and fatigue. To help the body recover from it we need supplements and proteins which can be in the form of protein powders. Citrulline Malate, BCAA, Glutamine/Glutamic Acid, Creatine can help you regain muscle mass. But what are these ingredients? Let’s find out.
BCAA has branched chains of amino acids that are essential to boost muscle growth and enhance workout performance.
Citrulline Malate: Citrulline is another form of amino acid and is a natural supplement that is found in fruits like apples that helps to promote the creation of energy. It supports better blood flow to the brain and helps gain endurance.
Glutamine: It is the most abundant amino acid found in the body and is the building block for making proteins in the body. It reduces muscle breakdown and aids gains.
Creatine: Creatine is an organic compound that produces energy for muscle contraction helping with resistance or weight training. It is scientifically proven as an effective way of increasing exercise capacity and lean body mass during training.
Digestive Enzymes: Digestive Enzymes help break down protein into basic amino acids making it easy to digest & absorb.
Now that you know how each of these ingredients helps, let’s move to other goals you’d like to achieve via supplementation.
L-arginine, Creatine, Beta Alanine are some of the important ingredients that are included in supplemented mass gainers to help you add on those muscles.
Caffeine, creatine, glutamine, beta-alanine are the supplements you need to endure high intensity workouts such as running marathons, aerobic training, etc.
Taking whey protein isolates, egg white albumen protein powder, L-arginine, L-carnitine in combination or incorporated in a protein powder provides all nine essential amino acids which speeds up the process of building lean muscle mass.
To make it easier for you, Cora lets you filter protein supplements by goals as well as ingredients which are listed on the left side bar.
Sources of Protein Powders
Derived from milk, whey protein plays an important role in muscle building and growth. It aids in strength building, endurance exercises and muscle training. The major ingredients in this whey protein are amino acids and carbs. However, if you’re allergic to milk, you can be specifically allergic to whey. In that case you can go for vegan/plant based protein powders.
Mixed Plant Protein
Plant proteins are derived from peas, soy, artichokes, quinoa, etc. This is specially designed for vegan and vegetarians to meet their protein requirement. Plant protein powders have a high concentration of fibre that makes it slower to digest. A major disadvantage of plant-based protein is that it’s an incomplete protein and typically more expensive than whey.
Casein, much like Whey, is also derived from milk. It provides the body with all amino acids and is also responsible for giving milk its white color. Since Casein is digested more slowly than other proteins, it reduces the appetite and makes you feel full for a longer period. Casein has a more gel-like structure, drinking too much of it can cause gastrointestinal discomfort and distress.
Eggs provide our body with nine essential amino acids that our body cannot make ourselves. It only comes second to whey and has a high source of leucine, which helps in building muscle mass. Egg protein can also cause biotin deficiency which can result in changes to hair, nail, etc. We recommend that you consider taking biotin supplements along with egg protein powder.
High in quality, good for the heart, and a great source of iron defines the pea protein. One cup of yellow split peas alone contains 8 grams of protein. It serves as a useful ingredient to provide structure to gluten-free foods and improve texture and can help you gain weight. However, it is high in sodium, and low in methionine+cysteine which makes for an incomplete protein and which is why you may find it as a blend in most vegan/plant-based protein powders.
Brown Rice Protein
Brown rice by itself is a great source of amino acids, hypoallergenic, and is free of top allergens such as soy, milk, and eggs. Protein powder made from brown rice can help nourish blood vessels, enhance lung health, kidney function, and promote the body’s detoxification process. Since it’s high in fiber and slows down digestion, it can cause bloating and gas.
Wondering where to buy your desired protein powder? Look no further. Cora provides you with all the above-mentioned sources of protein!
Now you know your goal, and sources of protein, it is time to know the types of protein available within each of these categories.
Types of Protein
There are primarily four types of protein available in all protein powders. Due to whey’s popularity, owing to its ease-in-digestion and the complete EAA profile, they are mostly available in the following four forms:
Concentrates typically supply 60–80% protein, with the remaining 20–40% composed of fat and carbs.
Isolates are made using multiple filtering processes to remove more fat and carbs and further concentrate the protein. Protein isolate powders contain about 90–95% protein.
Hydrolysates are broken down forms of protein that are digested & absorbed quicker by your body and muscles.
Whole proteins are minimally processed proteins, usually formed into a blend to make up for a high protein proportion.
Remembering it might be a task, which is why Cora helps you further filter protein powders by types as well. It doesn’t end here, there are numerous flavours exclusively available for protein powders on Cora’s website.
Another aspect to look for is the adulteration in protein powders. Cora vets all the protein supplements by checking them against certificates such as Labdoor and NABL to provide you with the best quality of protein powders.
Although sports supplements enhance the functioning of your body, they should never be a replacement for a healthy, balanced diet.
We trust by knowing you’ve understood all about the mystery of protein powders and the hidden ingredients. In case you still have any questions, you can speak to our health expert or take our workout-supplement quiz.