Protein is an essential part of a healthy diet. If you are trying to lose weight, build more muscle or just live healthier, you need to include plenty of protein to your daily diet. It’s the building block that will keep you satisfied and your body nourished.
When it comes to eating protein, you have quite a few options. There are whole foods and supplement powders you can go with. So, how to know which ones to pick? Here are a few basic tips on selecting healthy supplement.
Protein powders are not bad for you
Although you should always try getting nutrients from whole foods rather than with supplements, supplements are not dangerous or bad for you. It’s a healthy source of protein for those that need an additional boost in protein intake and it can have additional benefits – such as help you lose weight quicker.
So, ensure you eat a protein-rich diet, including different whole foods high in protein to your diet. But if you are trying to lose weight or build muscle, supplement powders can work as an additional source.
Know your protein types
There are a number of different types when it comes to protein powders and supplements. It’s a good idea to know your protein and the benefits of each type. The most common types include whey protein and soy protein. Whey protein is perhaps the most convenient for day-to-day users. It has a high concentration of amino acids, which help the absorption and which are crucial for maintaining a strong, lean body. It’s best to use after a workout, for example.
You also have soy protein. The suppplement is perfect if you are suffering from high cholesterol and it can even ease symptoms of menopause in women. Soy protein is also used to build bone mass – if you have osteoporosis, it’s good for you.
While these are the most common options, you have other options available as well. Some good protein sources include:
Milk protein, which enhances muscle growth.
Egg protein, which is released slower than other types.
Pea protein, which is hypo-allergenic.
Hemp protein, which is plant-bass so suitable for vegans.
Rice protein, which is another plant-based protein and it’s also gluten-free.
Identify your needs
When it comes to selecting your supplement, the key is to first identify what you are looking for in the powder. You need to match the powder to your needs to make the most of it. The questions you need to examine are:
Are you looking to lose weight? If your main objective is to lose weight, you need the shake to have no added sugar, dextrin or maltodextrin; the two latter ones are sweeteners made from starch. You also don’t want the powder to have added branched-chain amino acids (BCAAs) since they promote weight gain.
Do you want to build muscle? On the other hand, if you are looking to build muscle, you might want BCAAs in your powder, as they help build muscle faster. You also want the biological value to be high, which means you should opt for whey protein as it isolates quick.
Do you have food allergies restrictions? If you suffer from irritable bowels syndrome or you have lactose intolerance, you want sugar-free powders and you need to avoid gluten. You might also want to look for low-sugar options if you have diabetes. Note that there are vegan and vegetarian shakes out there as well.
How much are you willing to pay? Of course, protein powders also come at different price tags. It’s important to ensure your protein powder doesn’t shred your budget. To save money, opt for tubs of protein instead of ready-to-drink shakes. You should also find plenty of discounts and first-time offers from predatornutrition.com.
Know the right ways to use it
Finally, learn to use your supplement correctly. There’s no magic number to protein usage, but you should aim to have at least three ounces of protein per meal. Now, if you are using protein to lose weight, start snacking with protein products rather than carbs. Consume a steady amount of protein at each point of the day to help you feel satisfied and full.
You can also use protein to recover from exercise. After the workout, aim to consume your supplement within an hour of finishing. The muscles will be responsive and the protein will be better absorbed to repair broken tissue and to grow new muscle.
Remember that supplement might not taste the best when you just drink them on their own. Some can’t stand the flavoured versions, while others might find these a gift from the gods. If you’re struggling with the taste, don’t be afraid to use your own flavourings. Indeed, you can even use the powder as an additional element in smoothies or milkshakes. You can even enhance the flavour with a spoonful of coconut butter.
Hopefully, the above basic tips help you select healthy protein for your needs. Just remember to compare products before buying.
Article Submitted By Community Writer