THE REAL SCOOP ON PROTEIN POWDERS
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Here’s a complete guide
20th June, 2020
Be it for bodybuilding, immunity, healthy hair and skin or for healthy bones, protein powders have become a go-to for many. But does everyone actually need it? Here’s all you need to know about protein powders…
Types of protein powder
- Animal Based (dairy/eggs)
- Plant Based (peas/brown rice/soy)
Forms of protein powder
- Protein isolates (90-95% protein)
- Protein concentrates (60-80% protein)
- Protein hydrolysates (advance, quick absorbed)
Benefits & beneficiaries
| Type of protein powder | Benefits & who should take it? |
| Whey protein (dairy-based)
Purpose: Fat loss & Muscle gain |
Whey is quickly absorbed and hence gives instant energy for workouts. People who are looking to gain muscle mass and achieve fat loss should opt for whey before a workout. |
| Pea protein (plant-based)
Purpose: Muscle gain |
Vegans and those who have any allergy to dairy/ egg can choose pea protein. It is also recommended for muscle building. |
| Brown rice protein (plant-based)
Purpose: Improve exercise performance |
Though it’s low in essential amino acid, brown rice protein is good to maintain healthy body composition. It is a good choice for people who are vegan and cannot take whey protein |
| Casein protein (dairy-based)
Purpose: Weight loss |
Casein is a slow-absorbed protein. Hence it helps in giving the right amount of protein to the muscles for a longer period of time. It’s also called the bedtime protein shake. |
| Egg protein (dairy-based)
Purpose: Supports healthy diet |
People who want to add more protein to their diet without adding excess calories can choose egg protein. |
| Collagen protein (plant/fish-based)
Purpose: Anti-ageing & healthy joints |
Our body naturally produces collagen, but it depletes as we age. Almost by 1.5% every year. Collagen promotes cell growth which produces synovial fluid that lubricates joints and then builds up tissues like ligaments, cartilage and tendons. It is a structural protein that helps in bringing back the elasticity, glow and tightness of the skin. In short, it prevents early signs of ageing. Women above the age of 40 years can especially take this. |
| Soy Protein (plant-based)
Purpose: Bone health & Immunity |
Many vegetarians are unable to meet their daily protein needs which affect their immunity and bones. Soy protein can be an additional supplement to the diet. Take the right amount to avoid any side effects |
*Note that protein supplements should be taken after consulting, and under the supervision of a nutritionist or a fitness professional, as many face problems of bloating, cramps and indigestion after consumption of protein powder.
Busting Myths
- Myth 1- Protein Powders will bulk you up: It’s not only protein, but a combination of other nutrients in one’s diet and the kind of exercise one follows that allows one to build muscles and bulk up. Only taking whey protein or protein powder will not bulk you up.
- Myth 2- Anyone can have protein powder: If you are meeting your daily needs of protein through a healthy well-balanced diet, you need not worry about adding any protein powder to the diet. Protein powders are part of a meticulously designed personalised diet for bodybuilders/athletes/any patient with specific protein requirements etc. It is always better to consult an expert before you add it to your diet. One must also read the label on protein powders to avoid allergens or ingredients that can be harmful.
- Myth 3- It is dangerous to have protein powder: Protein powders when had in the right amount and right level of hydration is not harmful to the body. An average protein requirement is 0.8gm per kg body weight. Depending on if you are a bodybuilder/ gym trainer/ athlete/ post-operative recovery patient etc your requirement of protein varies from 1.0-1.2g protein per kg body weight. The only caution is checking the ingredients of protein powder so that it does not create any issue.
