Increase Your Endurance and Strength with Protein Powder: 5 Things to Consider
There’s a wide array of protein powder brands in the market today, and it can be overwhelming and confusing to choose the right one for you. That’s why knowing what to look for or consider in choosing the best protein powder to increase your strength and endurance is important.
Check out the following important considerations when choosing protein powder below.
1. Know the Protein Source
There are different protein sources available, including whey protein isolate and casein-based protein. The most desirable protein powder sources are egg, pea, and milk proteins. It’s important to know the source of protein so you’ll understand the quality, absorption rate, best consumption time, and benefits to your muscles to reach your goals and attain overall health and fitness.
Protein powders come as animal-based or plant-based. Animal-based protein is a perfect source of essential amino acids but can be harder to digest. Whey is a plant-protein that is very easy to digest but doesn’t necessarily contain everything you need. However, you can easily fix it when combining two different plant protein sources.
Here are the good-to-know facts about protein powder sources:
Whey Protein: It’s the most sought protein supplement because it helps promote muscle growth and development as well as aids in fat loss. It’s obtained from cow’s milk with the highest branched-chain amino acid or BCAA content, leucine, and combined valine and isoleucine. This protein is digested and absorbed a lot quicker than others, so it’s a must-have to consume whey protein immediately before or after a workout.
Casein Protein: This protein source is slowly digested by the body as compared to whey, wherein complete absorption takes about more than six hours. It’s a great protein source if you want a sustained delivery of amino acid to your muscles, which helps prevent muscle-protein breakdown. Casein protein is recommended between meals or before bedtime, taken as standalone, or blended with other proteins.
Milk Protein: It contains essential amino acids, allowing fast and sustained amino acid release for muscle growth. Milk protein comes in protein bars and ready-to-drink beverages.
Egg Protein: It’s an egg-white protein powder isolate, which is a great alternative for those with milk allergies.
Pea Protein: It’s a less popular protein source that is recommended for vegetarians and those with allergies to eggs and dairy products.
Note: Trying different protein powder combinations by adding them to your favorite beverages is a good idea to help increase your strength and endurance, most especially during muscle training, such as preparing for heavyweight MMA competition.
2. The BCAA Ratio
The branched-chain amino acid or BCAA content protein powder you should choose should at least have a ratio of two parts leucine, one part isoleucine, and one part valine. This ration will help aid in building the muscle, reduce fatigue, and help eliminate body fat.
3. Check the Carbs
Consider choosing a protein powder that can give you three percent daily carbohydrate value per serving. Carbohydrates increase insulin. It promotes amino-acid absorption and stimulates muscle growth. Plain protein powders with low-fat milk (eight ounces) provide post-workout carbohydrates you need.
4. Beware of Artificial Sugars and Other Ingredients
It is best to choose unsweetened protein powders. Manufacturers usually use artificial sugars to keep carbs and calories low. However, artificial sweeteners may harm the good bacteria in the digestive system, which may result in gas formation and bloating.
It’s crucial to pay close attention to the ingredients of the prospective protein powder your planning to buy. Here are some of the ingredients that should not be included in a quality protein powder:
BPA: It’s called bisphenol-A, which is a harmful chemical usually found in food-can liners and plastics, which can disrupt the endocrine system.
Vegetable Oils: They include canola oil and soybean oil, which are primarily used as a defoaming agent or thickener. They lack any nutritional value, no minerals, and no fiber. These oils are just 100 percent fat calories.
Fillers: Some protein powder manufacturers use substitute protein using cheaper compounds that cost about ten times less.
5. Check the Third-Party Seal
The National Sanitation Foundation or NSF International is a third-party body that provides Certified for Sport seal. It means that a protein powder product contains quality ingredients and manufacturers in a safe facility following a strict manufacturing process. Also, it means that the protein powder has been tested for substances and contaminants banned by athletic organizations.
Conclusion
Protein powders are important to help increase your strength and endurance. Whatever flavor or type of protein you’re interested in, make sure to know the source, the right amount you’ll need to consume and look for a third-party seal to ensure quality and safety.
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