If you’re working out and trying to gain muscle, it’s a good idea to increase your protein intake. Protein shakes are a good way to get extra nutrients without increasing fat. But not all protein powder is created equal. Depending on the source, some powders can trigger allergies. In this post, we’ll take a look at the best types of protein powder to consume.
Whey and casein are two types of milk protein. Since milk is an animal product, the protein naturally contains all 20 amino acids, the building blocks of protein. Out of these 20, nine are essential amino acids, the kind your body is unable to synthesize. If you don’t have allergies to milk protein, both whey and casein are good choices. When it comes to texture and taste, they are a bit better than plant-based proteins.
If you have issues with milk, you can try an egg-based protein powder. Once again, this is an animal product so manufacturers don’t need to add additional amino acids to bolster their protein powder. However, if you are allergic to eggs and egg products, this powder isn’t for you. Keep reading to see what plant-based alternatives there are!
Soy protein powder is a great option for vegans or vegetarians. Soybeans contain all 9 essential amino acids and there are no animal products to worry about.
The myths that genetically modified (GMO) soybeans are less nutritious should be ignored. It stems from skepticism about the safety of GMO’s. What’s important to remember is that you are consuming amino acids, not the actual proteins themselves. Therefore, it doesn’t matter how the soybean plant’s genome has been altered. And even if you were consuming protein (like eating a chicken leg, for example), your body must break down those proteins into amino acids before absorption. Plus, by the time the protein powder is processed and packaged by the manufacturer, all genetic material is destroyed.
Finally, if you have a soy allergy, you can use hemp protein. This type of powder contains high levels of Omega 3 fatty acids, which is essential for brain health and neuron development. While hemp protein is low in lysine and leucine (2 of the 9 essential amino acids), that shouldn’t be a problem if you’re eating food.
This is yet another myth that somehow continues to perpetuate. Despite the fact that certain vegetables are deficient in some essential amino acids, critics of a plant-based diet often forget the very-obvious fact that no one exclusively eats one type of plant. As long as your diet is varied, you’ll never become protein deficient.