What are protein powder?
Protein powder is a common supplement that provides a concentrated amount of dietary protein from both plant and animal sources. Some popular examples include whey, casein, hemp and bone broth protein powder. Protein powder helps to build muscle mass and maximize fat burning. You can also use protein powder to increase your caloric intake if you’re wanting to gain weight in a healthy way.
There are also several different forms of protein powder;
- Protein concentrates: contains 60–80 percent of calories from protein with the remaining calories from fat and carbohydrates.
- Protein isolates: Protein isolates are further filtered to remove much of the fat and carbohydrates, resulting in a more highly concentrated form of protein powder. In general, protein isolates typically contain between 90–95 percent protein.
- Protein hydrolysates: produced by breaking down the bond between amino acids in the protein, creating a type of small protein (peptides) that is more easily absorbable by your body.
What are the best Protein powder?
- Bone Broth Protein Powder
- Collagen Protein Powder
- Whey Protein Powder
- Hemp Protein Powder
- Pea Protein Powder
- Casein Protein Powder
- Brown Rice Protein Powder
Bone Broth Protein Powder
Bone broth is made by simmering different parts of animals, including bones and connective tissues, into a nutrient-rich broth, which can then be dehydrated and concentrated into a protein powder.
- Rich in Collagen: Collagen is an important protein to maintain healthy hair, skin, joints and nails.
- Improve skin elasticity and moisture: Studies show that supplementing with a collagen-containing supplement like bone broth protein powder could improve skin elasticity and skin moisture in older adults. A Study published in Journal of Skin Pharmacology and Physiology (2014) showed that supplementation with collagen peptides improve skin elasticity and moisture after 4 weeks of taking the supplement.
- Modulate Immune System: Some research suggests that protein powder made from bone broth can reduce inflammation and reduce the risk of inflammatory condition such as leaky gut syndrome.
- Promote joint health: Collagen has been shown to reduce joint micro-injuries from strenuous activities and reduce joint pain athletes (Current Medical Research and Opinion, 2008).
Collagen Protein Powder
Beside bone broths, other best sources of collagen protein includes chicken collagen, bovine collagen fish collagen and egg-shell collagen.
Whey protein is produced from milk. Therefore, it may contain lactose and may not be suitable for lactose intolerance individuals. If you have lactose intolerance, the best option is to take whey protein isolate as majority of the lactose are removed during the manufacturing process. But the price for the whey protein isolate maybe slightly expensive compared to whey protein concentrate or mixed or combination. Nowadays, most brand will tell you on the label whether the protein is suitable or not for lactose intolerant individuals.
Benefits of Whey Protein
Improve muscle strength; whey protein can help speed up muscle recovery and enhance muscle growth.
High in BCAA; BCAA helps to promote muscle recovery and support muscle synthesis after exercise.
Modulate appetite; Help to reduce appetite or hunger.
Improve fat body composition; Whey protein help to decrease fat mass and waist circumference (Journal of Nutrition, 2011).