What comes to your mind when you think of fitness and nutrition supplements? For many, the image of protein powders invariably crops up. Today, these supplements are not confined only to professional bodybuilders and athletes. They have become a cupboard essential for an ordinary individual having specific body goals. Proteins are necessary for building muscle and catalysing metabolic reactions. You need it in a sufficient amount for your body to function optimally. A quality Whey Protein Powder without any fillers or additives is a great post-workout supplement. However, with numerous brands offering their own protein powders, it can become difficult to find an ideal one for yourself.
Keep reading to know the process for selecting the best one for yourself.
Pay Attention to the Quality
The quality of the source of protein should be your first priority. Proteins consist of amino acids. The human body utilises 20 different amino acids, out of which seven are non-essential ones, and four are conditionally essential amino acids. It means that your body can make them by itself. The other nine amino acids are called essential amino acids or EAAs. The human body cannot generate these, so you need to get them from quality protein sources. EAAs play a significant role in repairing muscle tissues and building them.
Its sub-category is branched-chain amino acids, which are crucial for muscle-protein synthesis after exercise. A protein powder that contains sufficient amounts of these nine EAAs is what you should look out for in this supplement.
Consider Your Specific Needs
Not everyone drinks a protein powder for the same reason. Consider your needs. If you are aiming to build muscle, get a powder with a considerably high biological value. It means how well your body can absorb and use proteins. A Whey Protein Powder that is 100% natural, gluten-free, and easily digestible will be your best option.
If you’re aiming to shed weight, then also you can consume whey. But ensure that they do not have any added sugars. If you’re plant-based or vegetarian, you can look for plant-based protein powders like pea and soy protein.
Know About Your Intolerances and Sensitivities
Be aware of any food intolerances that you may have and look for protein powders that do not contain those ingredients. If you often experience digestive issues, look for protein isolates and hydrolysates. They are easier on the stomach. It’s common to experience a digestive problem after starting to consume a new protein powder. Use the checklist given below to find the root cause of it.
- Ingredients – Your protein powder may have certain ingredients to which you may be sensitive. Hence, check the ingredient label before buying.
- Your diet – Your body’s reaction to a particular supplement is also dependent on everything else that you have consumed on a specific day. For instance, many people can withstand a particular amount of lactose, but they start experiencing symptoms after it. So find a protein supplement that has less amount of lactose.
- Speed – Consuming too quickly can make you gulp excess air, which can cause stomach problems. If you mix many other things in your protein powder, you need to drink it slowly. It will enable your GI tract to digest it properly.
Choosing the right protein powder thus boils down to being aware of your unique needs and body goals. Assess if you have any health issues before including a protein supplement. Accordingly, find one that helps you maintain an adequate protein intake and makes you feel energetic.