Are you a fitness enthusiast or someone who wants to start your fitness journey? If so, you might know that there are a few things to consider while creating a perfect fitness routine.
Though you might hit your gym regularly, you may find a lack of energy once you complete your workouts.
So, how can you overcome this issue?
Including a protein supplement in your diet can assist you in attaining the required amount of energy. Protein powder, protein bars, and protein cookies are some of them. Here, you can find all the essential details related to protein powders.
Protein powder contains protein concentrates of animal or plant protein. They are highly beneficial if you are undergoing strength training, resistance exercise, etc. Protein powder can also do wonders if your plan is to step into a weight loss journey.
Mainly there are three forms of protein powder that we can find in the market. First, protein concentrates with 60 to 80% protein content, extracted using enzymes or heat.
Second, protein isolates with 90 to 95% protein and doesn’t have any fats or carbohydrates. Finally, protein hydrolysates are supplements that can boost your muscle growth.
Through this exclusive guide, we will take you through the different types of protein powder. We will look into the ten best protein powder available online. We will also assist you in how you can efficiently use them in your weight loss journey.
From whey protein to mixed protein, there are several options available when it comes to protein powder. However, it is all about choosing a product that complies with your requirements. Whether it be weight loss or enhancing muscle growth, we have got you covered.
Here, we will discuss seven different types of animal and plant-based protein powders. They are highly effective in providing you with results.
Whey protein powder
Whey is a component that we can obtain as a by-product while manufacturing cheese from milk. It is one of the proteins that milk has, and the other one is casein.
Though whey contains lactose and exists in a liquid state, its processing reduces its lactose content. Through this, whey gets converted into powder.
When we consider the benefits of using whey protein, it can assist us in numerous ways. Whey protein provides all the amino acids required for our bodies. It also contains Leucine, which can foster muscle growth and recovery after rigorous exercises.
As per a study, whey protein has higher Muscle Protein Synthesis (MPS). It has a higher MPS than soy and casein protein.
Another significant factor is that whey protein can help in losing weight. It can decrease fat mass in our body and promote lean mass.
Through this, we can take a step ahead in our weight loss journey. Whey can also reduce your appetite and calorie intake. These two factors can also promote weight loss.
As per a study by Nutrition and Metabolism, people who participated in their research lost weight by consuming whey protein. However, it will be beneficial if you have a healthy diet.
You can decrease your LDL cholesterol level with whey protein. A study shows that whey has helped in reducing LDL cholesterol in overweight people.
Apart from these benefits, whey can assist in overcoming nutrient deficiency and also enhance your overall performance.
As per a study by Birsen Bulut Solak and Nihat Akin, whey protein contains antimicrobial properties. It can foster our immunity as well.
You can have whey by mixing it with a liquid. It is best to create smoothies using whey protein powder.
As per Mayo Clinic, if you have allergies to dairy products, it is best to avoid whey products. Apart from that, avoid taking them in high doses as it can lead to nausea, headache, stomach pain, and other side effects.
Casein is yet another by-product that we can obtain from milk and has 80% of milk protein. Casein has all the amino acids, including Leucine, and manufacturers process it using a coagulant.
Compared to whey and other proteins, casein requires a lot of time for its absorption. It enhances MPS and also reduces muscle protein breakdown. The consumption of casein protein powder before you go to sleep can be highly beneficial.
As per a study, you can increase your metabolism by having a casein protein drink 30 mins before you sleep.
It can enhance your muscle growth and foster your strength. Another benefit of having casein in your diet is that it can assist in weight loss.
However, you can obtain the best results if you have casein along with a calorie-controlled diet and resistance training.
Another study shows that you can attain a lean mass free from fat if you combine whey and casein. Through this, you can initiate a consistent flow of amino acids in your body.
Casein can be beneficial in reducing blood pressure and also has anti-catabolic abilities. Casein can help in improving your dental health and contains antibacterial properties.
You can have casein protein powder directly or with water. You can also make shakes and drink them before you go to sleep at night.
Whenever you are consuming protein supplements, ensure that you exercise regularly. However, if you are allergic to milk, it is best to avoid casein protein powder.
Egg protein, obtained from egg white or egg albumin after a pasteurisation process, is highly beneficial. As we know, an egg has high protein content, and egg white has 70% of the protein in it. It can assist in reducing your appetite.
When it comes to egg white protein, it contains all essential amino acids. It has 9% Leucine as well that can assist in muscle growth.
As per a study, egg protein can assist in acquiring lean mass. It is also helpful if you are sensitive to dairy products. Egg protein also has a minimum amount of fat and carbohydrates in it.
As per a study, egg protein can create β oxidation in our liver. It helps initiate weight loss. Along with that, most egg protein powders don’t use egg yolk. Egg yolk is rich in fat and protein, which might increase the chance of weight gain.
Egg protein takes time to digest. But, it does not require as much time as casein. In its concentrated form, it has no saturated fat. As we know, saturated fats can cause cardiovascular diseases. It is also free from cholesterol, which can also assist in losing weight.
Along with that, egg white protein has anabolic. It can help us gain lean mass, which will aid in the reduction of fat.
As per a study conducted at St, Louis University, egg protein can reduce your food intake. They proved that it has macronutrients. However, it can have side effects on some people who are sensitive to eggs.
Pea protein, rich in BCAA, contains all the amino acids. Due to this reason, Kayle Tacks, a sports nutritionist, considers pea protein as a “complete protein.” Made from yellow split peas, it is an excellent protein alternative for vegans and vegetarians.
There are a plethora of benefits of including pea protein in your diet. One of them is their high iron content, which is around 7.5% per serving. Having pea protein along with food items that have Vitamin C can enhance the absorption of iron.
Along with that, it can play a significant role in boosting your cardiovascular health. It is because of the presence of Arginine, which also assists in blood flow. Pea protein also has other essential amino acids like Leucine, Isoleucine, and Valine.
Pea protein can also assist in lowering your blood sugar level and cholesterol level. It does not have any common allergens like peanut, egg, or soy.
Studies show that pea protein is a functional protein when we compare it with soy and egg white protein. It is also gluten-free and has high fibre content.
When you include pea protein in your diet, you can enhance your muscles. It is because it is as effective as dairy-based protein products.
When you have pea protein, it can also reduce your calorie intake and help in weight loss. Since it has a mild flavour, you can use it to make smoothies and shakes. You can also drink it by mixing pea protein powder with water. However, you have to avoid it if you are allergic to peas.
Hemp protein is a plant-based supplement that is best for vegans and vegetarians. However, there are different studies based on the level of amino acids it has.
As per some studies, it has a lower level of Lysine and Leucine. However, some researchers find this deficiency beneficial.
Apart from that, it can assist in enhancing your energy. It also promotes digestion because of the presence of proteins like Edestin and Albumin.
Hemp protein powder has high fibre content, which is beneficial for your gut bacteria. It is higher than the fibrous content of soy and rice. But, it varies based on the hemp protein powder brand you choose.
Hemp protein has minerals like iron, calcium, magnesium, and others. It has 10 % of unsaturated fat in its every serving.
Hemp protein also includes omega-three and omega-six fatty acids. These components can enhance your heart’s health and also promote your overall well being.
However, there can be some side effects of using hemp protein powder. They can at times cause diarrhoea and bloating. If you find any discomfort while using them, it is best to discontinue their use.
Another factor to consider while having protein powder is to engage in physical exercises. It is through this that you can utilise the benefits of the protein supplements you are having.
Brown rice protein is another vegan or vegetarian alternative that can provide similar results to whey protein. Studies show that rice contains 78% of protein content.
Apart from that, brown rice also has natural starch and fibre. They are also beneficial in attaining your fitness goals.
Brown rice protein powder is highly suitable for people sensitive to milk, egg, and soy. It does not have any gluten content and can also enhance digestion. It is an excellent supplement that can assist in post-workout recoveries.
Another benefit of having brown rice protein powder is balancing your blood sugar level. It also assists in lowering your cholesterol level.
As per research conducted at the University of Tampa, they found that rice brown protein powder can help build strength. They also concluded that it assisted in increasing lean body mass. They came to this conclusion after they conducted an eight-week-long study with athletes.
Brown Rice protein is also highly beneficial as it does not have any food additives like Monosodium Glutamate. Along with that, it does not cause any severe side effects too.
It is a combination of different plant-based protein powders.
Mixed plant protein can be highly beneficial for people who are vegans or vegetarians. They include brown rice, hemp, chia, pea, and other plant products.
Their fibre content is high. However, mixed plant protein powder might take time for digestion, which is a drawback. You can include this protein powder into your diet after closely considering your workout routine.
These are the different types of protein powder that can assist in enhancing your well being. However, it is essential to ensure that you have an optimal quantity of protein powder regularly. You have to select a protein supplement that complies with your fitness goal.
Whether it be plant-based or animal-based protein powder, you have to choose one that works best for you. With numerous choices available in the market, it can be overwhelming. When your goal is weight loss and fat reduction, you have to focus on protein powders to assist you during the process.
Along with protein powder, you have to be on a calorie-restricted diet. With the consumption of protein, you can reduce the level of Ghrelin, which is the hormone that causes hunger. It is also beneficial in increasing appetite decreasing hormones in your body.
Through this, you can start your weight loss regimen and gain progress. However, you have to focus on the quantity of protein powder you have. By doing so, you can stick to your diet plan.
Studies show that whey protein has a higher potential in reducing weight. Among the three types of whey protein, whey protein isolate is best for weight loss. If you are allergic to milk, you can consider egg-based protein powder. If you are vegan or vegetarian, it is best to opt for mixed protein powder.
However, other types of protein powder can also be effective in enhancing weight loss. It is best to have them with water, almond or skim milk. It can assist you in being on a low-calorie diet. Here, we will walk you through the ten best protein powders that work well with your weight loss regimen.
Optimum Nutrition 100% Casein protein is an excellent supplement that can provide slow digestion.
With 80% micellar casein protein and a sufficient supply of amino acids, it can be a perfect companion for your weight loss journey.
- It can assist in repairing your muscles. However, having it before you go to your bed can be beneficial.
- It can enhance your immune system and focus on your overall well being.
- It is available in a wide range of flavours, from chocolate supreme to strawberry delight.
- It has no added sugar and only contains naturally occurring sugar.
- It has approval from the European Food Safety Authority.
Vega essential plant-based protein powder is an excellent choice for vegans and vegetarians. It contains protein from pea, flax seeds and hemp. You can have them as shakes or smoothies, and you can even bake them.
- It has 13 essential vitamins, including vitamin B12.
- It is dairy-free, gluten-free, and 100% vegan.
- You can obtain omega-3 fatty acids from this protein powder.
- It has 3.0 gram of fibre content in each of its serving.
- Its sugar content is low.
- It is rich in iron and protein as well.
The Protein Works Diet Meal Replacement is a protein powder that can play a crucial role in losing weight. It is nutrient-dense, and you can have them instead of your meals too. It can provide calories that your body would require.
- It comes in a variety of flavours, from Cheeky Choc Coconut to Salter Caramel Banit.
- It is high in protein content and contains Carnitine and Glucomannan.
- It has low fat and GI Carbohydrates. However, it has 2.4 grams of healthy fat per serving.
- It can assist in enhancing your immunity.
PhD Smart Protein Plant Clear is a favourite protein powder for vegans and vegetarians. It can keep you hydrated and is best for people who are sensitive to egg, soy, or milk.
With the regular intake of this hydrolysed pea protein, you can gain progress in your weight loss journey.
- It is an excellent alternative for dairy-based protein powders that are widely available in the market.
- It contains Vitamin B and can assist in attaining muscle growth. It is also highly beneficial in post-workout recovery.
- It has less than one gram of sugar per serving and contains only 55 calories per serving.
- Each serving of this protein powder can facilitate you with 12 grams of protein.
- It is available in three different flavours, including grapes.
With high-quality protein and its effectiveness in reducing weight, Bulk Whey Protein Powder is an excellent product.
It can be a supplement that can assist you in overcoming your cravings and stay on track as you work towards your fitness goals. However, if you are allergic to soy, milk, gluten, or egg, it is best to avoid its usage.
- It has 25 grams of protein in every 30 grams of serving.
- It has low fat and sugar content, which is beneficial in weight loss.
- It is available in a wide range of flavours that assist in enhancing its taste.
- It has soya lecithin, and our body can absorb this protein powder with ease.
Quest Nutrition Protein Powder can play a crucial role in assisting you with weight loss. It can also provide you with the required amount of energy and keep you healthy. It can also be beneficial for your recovery after workouts.
You can have this protein powder by baking or cooking it. Another way to have it is by preparing shakes.
- It has no cholesterol or added sugar. However, it has natural sugar.
- It does not have soy and gluten. So, it becomes suitable for weight loss.
- It has minerals like potassium and sodium that can assist your well being.
- It does not have trans or saturated fat content in its composition.
- It can provide 110 calories and 23 grams of protein per serving.
Protein World – The Slender Blend can be an invaluable supplement for your holistic well being. You can have this protein source as a meal replacement, snack, or after your workouts. It can play an immense role in helping you lose weight.
- It has low calorie, and at the same time, it contains whey protein concentrate.
- In every serving, this protein powder provides 23 grams of protein. You can have 24 grams of protein powder per serving.
- It contains 26 essential vitamins, including vitamin C, B12 and B6.
- It can assist in boosting your immunity and provide you with a healthy mind and body.
- It has pre and probiotic content in its composition.
Garden of Care Organic Protein Powder can unlock your fitness journey and assist you to lose weight. You can have it post-workout for enhancing recovery and building your strength. It is an excellent choice for vegans and vegetarians.
- It contains four grams of BCAAs and 22 grams of protein.
- It has essential vitamins like vitamin A, D, E, and K.
- It is easy to digest as it has probiotics and enzymes.
- It has no added sugar, trans fat, saturated fat, or cholesterol in its composition.
- It contains 13 raw organic sprouts of buckwheat, sunflower seed, millet, quinoa, etc.
My Protein Impact Whey Protein Powder is an efficient source of whey protein isolates. It can assist in enhancing your recovery after completing your workouts. Apart from that, it is highly beneficial in reducing your body weight and can assist you in attaining lean mass.
- It has 21 grams of protein per serving, which means that one serving has 80% protein.
- It is available in a plethora of flavours. They include chocolate, strawberry cream, vanilla, etc.
- It is easy to use, and you prepare a drink with it in no time. You can have it 30 minutes after your workouts.
- It has low fat and carbohydrates content.
- It has all the essential amino acids and also contains Glutamine.
Optimum Nutrition On Gold Standard Whey Protein contains Whey protein isolates. It is best suitable for weight loss as its protein content is high. You can have it before or after your workouts. However, if you have it before you exercise, it is optimal to consume it before 30 minutes.
When you opt for having the protein drink after your workouts, try to have it as immediately as possible. Through this, you can obtain all the benefits associated with the protein drink.
- It has low fat, cholesterol and lactose content.
- It is safe for consumption as per European Food Safety Authority.
- It has high protein content, and you can have 24 grams per serving.
- It has Glutamine and is best for recovery after workouts.
- It has excellent taste and is available in numerous flavours, ranging from French Vanilla to Delicious Strawberry.
These are some of the best protein powders that you can consider while shopping online. They can assist you in losing weight and attaining lean mass. Incorporating protein powder into your diet plan can be an excellent way to reduce weight.
You can enhance your overall well being by having protein powder in your weight loss regimen. However, you have to ensure that you are working out consistently. If you have any allergies or sensitivities, always cross-check the product details before placing your order.
Protein intake depends on different factors. As per the Recommended Dietary Allowance or RDA, you need to have 0.8 grams of protein for every kilogram of your body weight. So, you can calculate how much protein you have to consume using a simple formula. It is your weight in pounds * 0.36.
For instance, if your body weight is 120 pounds, you have to consume around 43 grams of protein per day. However, it depends on numerous factors. Its primary focus will be on your activity level.
Your protein intake has a direct relation to this. You can be inactive or highly active. You can even be someone who works out two to three times a week.
Apart from these factors, you have to consider other factors like your age, fitness goal, health condition, lifestyle, and sex. For instance, if you are someone who wants to lose weight, your calorie intake needs to have a protein content of 25 to 30%.
Through this, you can reduce your appetite and also decrease food cravings. Here, protein would be forming 150 grams of your total calorie intake per day. It can assist you in losing weight with no hassle.
When it comes to protein intake, there are a plethora of ways by which your body can acquire proteins. It may not be only through protein supplements. Your body gains protein when you have fish, dairy products, eggs, quinoa, nuts, and also from several other sources.
You can also gain a protein boost with protein powder, protein cookies, bars, etc. However, it is essential to ensure that they are furnishing your body with the required amount of nutrients.
Usually, we don’t measure the protein we consume daily. But, if you are on a diet plan with a fitness goal, it will be helpful. You have to ensure that you have an optimal quantity of protein to attain your required result.
Protein plays a profound role in our well being. Whether you plan to start a weight loss regimen or focus on building strength, protein is essential. Many people confront the question of how to choose an ideal protein supplement to attain their fitness goals.
Before starting, you have to create a workout routine and a realistic diet plan that focuses on your goal. If your aim is to lose weight, you have to form a calorie-restricted diet plan. It is best to consult a dietician or your trainer before starting a new fitness regimen.
Though a balanced diet can furnish your body with protein, you can always rely upon protein supplements like protein powder. They can help you gain results without any hassle. However, you have to exercise regularly to stay fit.
Here, we have focused on the different types of protein products that you can consider. Among the plant-based and animal-based protein powders, whey isolate protein powder is highly efficient in boosting weight loss. You can also use other types of protein powder. They can also assist in attaining your fitness goal.
Through our exclusive guide, we have also discussed the top ten protein powders available online. We have also listed both plant-based and animal-based protein powders. Along with that, we also looked into how much protein you would require regularly.
With an ideal exercise routine, diet plan, lifestyle, and protein supplement, you can attain your fitness goals.
So, why not start your fitness journey with the best protein supplement?