Protein Supplements: Types and uses!
Protein is perhaps the most important macronutrient for muscles. Proteins are built from amino acids which play biological roles in the body.
The most effective and convenient way to increase one’s protein intake in the diet is to supplement with a protein powder. Most powders are made from milk-based proteins such as whey and casein, and hold a complete amino acid profile. The filtration process to obtain the isolated protein whey, gives it a great bio-availability and absorption rate, particularly important when rapid amino acid release and uptake is required (post workout), whilst casein extracts have slower absorption rates to allow for a sustained release of aminos.
Protein powder products come in few formula options dependant on it’s intended use and purpose.
Weight Gainers are protein shakes whose protein source consists mainly of whey proteins (mostly concentrate with some isolate as well). Some also include other proteins such as milk proteins and/or egg. These products are characterized by their extremely high carbohydrate content. For hard gainers, slim body types and those with very active metabolism these products are very useful for getting in the amount of quality calories required to maintain optimal caloric balance and gain quality muscle.
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Meal Replacement Powders (MRPs) are lower in calories due to the fact that they have way less carbohydrates than weight gainers. Protein-wise, most are composed of a protein blend of whey and milk proteins optioned with or without enzymes along with use of essential fatty acids as well as a vitamins and minerals. Sometimes Casein is used as a mix of protein sources in order to slow down digestion and provide fullness for longer. Sometimes, an aspect of carbohydrete source is used to mix along with protein. Newer generation formulas consist of slower released carbohydrates like brown rice and oats in order to make the product lower glycaemic in nature.
Pure Protein powders are just powders that consist mainly of protein. Typically, they contain no more than 5 grams of carbohydrates per scoop and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories. These can vary in the nature or source of protein. Some of these are plant proteins (pea, rice, amaranth, quinoa, artichoke), egg, beef and collagen powders. Most commonly used are Whey protein powders.
Whey protein and the rest may differ simply by the extracting process. Whey protein isolate is the purest form available. It is said to have a greater bio-availability because of this purity and holds a greater percentile of protein gram for gram. Isolates can now be purchased hydrolysed, whereby the peptide bonds holding the protein together has been partially separated to allow for an even more enhanced absorption delivery of amino acids. Oligopeptide isolates take whey protein isolation to a new level. These proteins are pre-hydrolysed by an enzymatic process then filtered to produce ultra-pure oligopeptide amino acid sequences.
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Sometimes, these milk or alternative protein powder formular may have added other complementary ingredient for extra benefit, such as recovery, muscle building or fat burning compounds in form of amino acids and plant extracts. Accordingly, these may than be classified as muscle building, sports performance and recovery options, or dieting and fat burning powders.
