Protein powder is probably one of the most versatile supplements in the world (besides vitamins) because:
- Convenient: It is much easier to make a cup of protein powder after exercise or during meals than to eat 10 egg whites or a large piece of chicken breast
- Health: A scoop of protein powder contains about 23-25g of protein, 100-150 calories, 4-9g of carbohydrates, 2-4g of fat, 25-50mg of cholesterol; while a piece of lean steak contains 24g of protein. , 280-320 calories, 0g carbohydrates, 20-25g fat, 70mg cholesterol; 3 cups of milk (732g) have a total of 24g protein, 444 calories, 36g carbohydrates, 24g fat, 72mg cholesterol. With the same protein content, the calories, fat, cholesterol, etc. of protein powder are much lower than food
- Save money: With the same protein content, it is often cheaper than fish, steak, etc. (This is true in the United States, international shipping and possibly tariffs are added to domestic shipments, so I don’t know how it compares)
- In addition to providing extra protein, it also has many other health benefits such as improving immunity
-The taste is pretty good and suitable for all ages
However, there are probably hundreds of brands and varieties of protein powders on the market. There are some from big and small factories, some that are famous and some that are not famous. They are really the same as those imitation ones on Taobao, and there are others under the same brand. There are different series from low to high. How should we choose the one that suits us if we have difficulty in choosing? I try to provide some experience from the different types of protein powder and the main differences.
If you don’t look at brand trademarks, market gimmicks, etc., in the final analysis, I mainly look at these few things when choosing protein powder:
1. What kind of protein powder
Simply put, protein powder can be divided into animal sources and plant sources according to their sources. The most common animal-derived proteins are whey protein and casein protein isolated from milk; while the most common plant proteins are soy protein, rice protein, soy protein, and hemp protein.
Animal-derived protein powder has many advantages and is more common than plant-derived protein powder in terms of nutrition and taste (basically 95% of the eggs in the U.S. market areAll white powders are of animal origin, and many people in China eat soy protein due to the brainwashing of certain brands, which is very strange). People who exercise rarely use soy protein, unless it is for religious reasons (vegetarians) or for the need to supplement estrogen (those with low estrogen).
Whey protein
Whey protein comes from milk (20% of the protein in milk is whey protein and 80% is casein; while 40% of the protein in human breast milk is whey protein and 60% is casein. There is less than 1g in 100g of milk whey, so this thing is not cheap), it is called the "King of Protein" because of its purity, absorption rate, amino acid combination, etc. Whey is a liquid by-product separated from milk when making cheese. For most people, whey protein is the best protein powder source across the board: taste (best), quality (one of the best), and cost (one of the lowest). In addition, whey protein also has some advantages that are often overlooked:
- Contains a large amount of Cysteine amino acids, which help the body produce glutathione GSH, and some recent medical experiments have proven that it can help the body fight free radicals in terms of antioxidants, and even fight some cancers, and reduce the risk of heart disease and diabetes< /p>
- Contains immunoglobulins necessary for human immunity, effectively increasing the immunity of white blood cells
- Contains a large amount of BCAA branched-chain amino acids that cannot be synthesized by the human body, stimulates muscle synthesis and metabolism, and delays central nervous system fatigue
Whey protein is divided into three types from low to high according to its purity and processing:
whey protein concentrate (WPC)
Use ultrafiltration technology to filter out the protein in whey and then dry it. The protein content can range from 34-80% (some unscrupulous merchants, including many domestic high-imitation ones, use WPC34, the lowest content of whey protein concentrate as the main ingredient, and then add some cheap non-essential amino acids such as Glycine, Alamine and Taurine and others have enabled the protein content to meet the standard when detected by the instrument, similar to the concept of adding melamine to Sanlu milk powder to increase protein readings). Whey protein concentrate is usually the most popular type of protein powder because of its lower price. When choosing, it is best to choose a big brand with integrity, or a brand that indicates the use of WPC80 (but do not buy WPC80 powder on Taobao, WPC80 powder is a food raw material but not food, and its bacterial content does not meet food requirements. In the United States,It is illegal to sell WPC80 powder to ordinary consumers)
whey protein isolate (WPI)
Whey protein isolate is a product that is further processed and purified on the basis of concentrated whey protein. Usually its protein content is more than 90%, and the price is often 2-3 times higher than concentrated protein. Whey protein isolate has skimmed off the fat and lactose in whey protein, which has a better taste, higher biological value, and is easier to be digested and absorbed by the body.
whey protein hydrolysate (WPH)
Hydrolyzed whey protein is the product of hydrolyzing whey protein isolate. Hydrolysis is one of the necessary processes for the body to consume and absorb protein. The protein powder is directly hydrolyzed in advance, eliminating the need for the body to absorb protein faster. At the same time, hydrolyzed whey protein stimulates the body to produce insulin, which can be used together with carbohydrates to maximize muscle replenishment after exercise. At the same time, hydrolyzed protein powder is almost completely non-allergenic and is the main component of hypoallergenic infant formula.
Most brands on the market are not composed of one protein powder but a combination of several, such as a blend of concentrated whey protein powder + whey protein isolate powder + egg protein powder + casein powder + soy protein powder, while whey isolate and The amount of hydrolyzed whey varies in price
Casein protein (also known as milk protein)
80% of the protein in milk is casein, so it is also called milk protein. There is basically no difference in taste, nutritional value, biological value, etc. between casein and whey protein. The only difference is the speed of absorption by the body: casein is absorbed slowly and whey protein is absorbed quickly.
After intense exercise, the body's glycogen is severely lost or even negatively balanced, and insulin is extremely sensitive. Therefore, if protein and carbohydrates are quickly replenished at this time, all nutrients will be concentrated on repairing muscle fibers without being converted into fat. 15 days after exercise -30 minutes is called the "golden window", so post-exercise supplements are mainly whey protein and simple carbohydrates (such as juice or fruit) (other foods or proteins that cannot be absorbed quickly are a waste of time)
Casein is generally used by bodybuilders as a supplement before going to bed because it is absorbed slowly., it can be released slowly and evenly.
People often ask which one is better, whey protein or casein protein. In fact, they don’t say which one is better, they just have different uses.
Egg protein powder egg protein
A long time ago, egg protein was the most common form of protein powder. However, with the development of food processing technology after World War II in the last century, whey protein completely outperformed egg protein in terms of taste and cost. This is no longer common.
Vegetable protein powder vegetable protein
The most common of all plant proteins are soy protein and hemp protein. Because these two contain 8 essential amino acids for the human body, while other plant proteins have 1 or 2 less (animal protein contains all amino acids, so animal protein is much more common). Compared with whey protein, soy protein has basically no advantages except that it does not contain cholesterol and contains phytoestrogens (suitable for people with too little estrogen, too much estrogen is not good).
2. Use of flavors and sweeteners
Protein powder itself has no taste, neither sweet nor salty. Some, such as Hydrolystate, are even bitter, while soy protein usually has a strong beany smell. Therefore, most protein powders use flavorings, either sugar substitutes, natural ones, or a mixture of the two. Which flavoring agent has no impact on the nutrition of protein powder, only the taste. But if possible, try to choose protein powder with natural flavorings. After all, sugar substitutes, especially aspartame (the main raw material in Coke), have an impact on fat loss efficiency. There are not many major brands on the market that use pure natural flavorings. The only one that has guaranteed quality and taste is Dymatize AllNatural Elite Whey Protein Isolate.
The taste of protein powder is also very important. After all, if something you drink every day is disgusting, it will be quite annoying. After all, everyone has different tastes, and what I like may not necessarily be what you like. Dymatize’s other two flavors of ISO-100 specially designed for women: Cookie N Cream and Gourmet Chocolate are well-known.
3. Bad additives in protein powder
I think this is the main problem. The key to distinguishing good protein powder from bad is this. The first thing is to avoid those cheap protein powders that add some "filler" to fill up the price (to be honest, if you look carefully at different brands, or even different series under the same brand, basically the cheaper brands add non-essential amino acids such as Glycine as mentioned above) , Alamine, Taurine, etc. to "increase" the protein content when detected by the instrument); secondly, and most importantly, avoid those series that put Creamer (similar to Coffee Mate) in the protein powder in order to improve the taste and concentration. As we all know, Creamer is just a bunch of hydrogenated oil-converted fats and concentrated corn syrup. It turns a good healthy food into junk food.
4. Good additives
Common good additives include:
Lecithin – Lecithin is a healthy fat extracted from soybeans. It has the function of enhancing memory and protecting cardiovascular health. When added to protein powder, it can improve the solubility of protein powder and reduce clumping
Digestive Enzymes – Adding digestive enzymes can help the body digest protein better
Amino acid amino acid – Whey protein contains all amino acids but is not balanced. Some brands will add Glutamine, BCAA and Arginine and other amino acids necessary for the body during exercise to improve the nutritional content and value
CLA, MCT and cellulose – CLA and MCT are both extracted from fat and can help reduce fat. CLA is a conjugated fatty acid, which can inhibit the activity of lipoprotein lipase, reduce the synthesis of endogenous fat and improve fat metabolism; the full name of MCT is medium chain triglyceride, which is often used as one of the food supplements for post-operative patients and has the effect of improving food The thermogenic effect helps increase metabolism and help reduce fat; fiber is necessary to maintain health and accelerate fat loss. Everyone knows this
Carbohydrates and fats – Some bodybuilders like to use protein powder with added carbohydrates and fats to supplement nutrients and help build muscle. However, this type of thing has its own name called Mass Gain.
5.Price
The price of protein powder ranges from high to low. In most cases, the price of protein powder mainly depends on the type of protein used (is it whey protein or plant protein; if it is concentrated whey protein, is it WPC34 or WPC80? Are there higher-grade protein isolates? What about hydrolyzed protein?). Most protein powders are not from a single source but are a mixture of several protein powders based on ingredients and use (fast absorption or sustained release). One of the principles is that the higher the ranking, the greater the content, although the specific content is often unknown. The raw materials for protein powders are basically the same from each manufacturer, so if one is the same size and one is half cheaper than the other, it is estimated that the cheaper one is more likely to use lower-purity raw materials than the cheaper ones. Of course, sometimes it also depends on whether bad additives are added to the protein powder to reduce costs, or whether it contains good additives to enhance performance.
Should I take protein powder?
This is a difficult question to answer. In principle, protein powder, like all supplements, is not necessary. You should first consider getting enough protein from your diet. But in real life, few people can eat just enough protein without exceeding the standard of calories, fat, cholesterol, etc. in the food (a piece of beef also has calories, fat, cholesterol, etc. in addition to protein). Therefore, protein powder is indeed a more convenient alternative in some cases. In addition, when supplementing after exercise, whey protein has an advantage that no other protein can match: rapid absorption (it is absorbed faster when mixed with water than with milk).
How much should I eat?
There are various opinions on the Internet, ranging from the USDA recommendation of 0.36g per pound of body weight per day (1 pound = 1.1 pounds, which is exactly 58g for a 160-pound man, the content of 12oz steak) to 3-4g per pound of body weight recommended by some fitness coaches. , which one is correct? In fact, for ordinary people, two eggs and one piece of meat per day (equivalent to 0.36g/pound of body weight) is the minimum requirement, but it does not mean that this amount cannot be exceeded.
There are many experiments showing that appropriately increasing protein intake is good for fat loss and health. The University of Illinois once conducted a controlled experiment. Two groups of people with similar health conditions and weights ate the same food and exercised the same amount. After 16 weeks, those who drank 0.36g/pound of body weight lost an average of 12 pounds, while those who drank 0.8g/pound of body weight lost an average of 12 pounds. People who eat protein lose an average of 20 pounds. But this is not the point. The point is that compared with the control group, people who consumed 0.8g/pound of body weight had lower average blood pressure, LDL bad cholesterol and triglyceride levels, and the chance of getting heart disease within 10 years was 30% lower than the control group. Many experiments have shown that appropriately increasing the proportion of protein in calories is good for health and fat loss.
So how much protein should we eat?My opinion is that for ordinary people who basically do not exercise, a daily guarantee of 0.36-0.4g/pound of body weight (or 18% of daily calories) can meet the minimum needs; for people with medium to high exercise intensity, it is best to lose fat. , the protein requirement is much higher than that of ordinary people. Depending on the exercise intensity, it is good to control it at 0.8-1.2g/pound of body weight (or 30-40% of daily calories) (in other words, a 115-pound woman, 60 minutes a day For left and right exercise, the daily protein requirement is about 101-152g); and a bodybuilding fanatic or athlete who aims to build muscle can consume more than 2g/pound of body weight every day.
Can protein powder cause liver/kidney failure?
This is probably the most widely circulated rumor about protein powder on the Internet. I have done special surveys before and asked many editors, coaches, etc. In fact, from the time protein powder was gradually used in large quantities after World War II to the present, there is no medical guideline for "healthy people" to use "recommended dosage" Cases can prove that "protein powder causes kidney failure." Protein powder will cause extra burden on the liver and kidneys, but this burden is within a reasonable range. As long as people with healthy liver and kidney functions do not drink more than a dozen spoons a day, they basically don’t have to worry about any health problems.
Moreover, both whey protein and plant protein are extracted from food and are not synthesized by any chemical factory. Both cow's milk and human milk contain whey. Whey protein is also the main ingredient in infant formula.
When should I take protein powder
For most people who focus on losing fat and strengthening their body, and who usually eat a balanced diet, it is enough to supplement a spoonful of protein powder and a cup of simple carbohydrates such as juice or fruit within 30 minutes after exercise every day (because this time period is called golden window). If building muscle is your goal and you're lifting heavy weights to failure every day, you need more. I used to take 1 scoop before breakfast every day, 1 scoop 1 hour before exercise, 1-2 scoops within 30 minutes after exercise, and 1 scoop of casein sustained-release protein powder before going to bed.
What should you pay attention to when buying protein powder?
I think the most important thing to pay attention to in China is fakes. If you are interested, you can search "Lao Yue Fake Fans" on Baidu. Protein powder is not difficult to make, but there are all kinds of "high imitations" on the Internet. Every time I see the ones sold in China are cheaper than those in the United States, it makes me ache.
The second step is to carefully read the nutrition label of the protein powder (the prerequisite is that it is genuine, and what is put in the fake product has nothing to do with the label). If you see "Maltodextrin", "Creamer", "Corn Syrup Solid", "Hydrogenated Fat" (respectively a kind of extremely unscrupulous sugar substitute, coffee mate, corn syrup, hydrogenated oil-converted fat), etc., hurry up Run.
Try to buy big-name products instead of buying unknown brands or small brands. After all, big brands have some guarantees. Related articles: "Deciphering the hidden rules of whey protein powder in the fitness industry"
Finally, don’t use collagen as a protein source. Collagen is a typical incomplete protein, and its nutritional value is low among all protein sources.