Types of protein supplements Green positive pharmacy magazine

Although the most popular protein supplement among athletes is whey protein supplement, you should know that there are different types of protein supplements and they are not limited to one type. Types of protein supplements include: whey protein, casein, egg white, beef protein and vegetable proteins obtained from soy, brown rice, etc. In this article, we will introduce you to more types of protein supplements so that you have more information when buying bodybuilding supplements.

Whey protein

Whey protein is the whey protein obtained from milk. This protein is first in liquid form and is separated from milk in the cheese production process. Whey is rich in protein and also contains some lactose and sugar. Whey protein supplement is available in 3 forms in the market:

• concentrate
• isolated
• hydrolyzate

Whey protein concentrate contains some lactose, but whey protein isolate contains a very small amount of sugar and lactose, which is why it is popular among athletes who are looking for slimming and weight loss. The benefits of consuming whey protein are as follows:

• It is quickly digested and absorbed.
• It is rich in branched chain amino acids (BCAA).
• It contains the amino acid leucine, which plays a role in accelerating recovery.
• It helps in muscle building and muscle protein synthesis.
• It reduces fat mass and slimming.
• It reduces inflammation and improves heart health.

In a valid study, it was found that the speed of protein synthesis in resistance exercises using whey protein is 31% higher than soy protein and 122% higher than casein protein.

Types of whey protein supplements

• Whey protein concentrate: 80% pure protein is present in whey protein concentrate. You can also find amounts of carbohydrates and fat in whey protein concentrate.
• Isolated whey protein: in the isolated type, the amount of carbohydrates and fat is minimized and there is 90-95% protein.
• Hydrolyzed Whey Protein: The production process of this type of whey protein is in a way that increases the speed of its digestion in the body.

Among the types of protein supplements, whey protein is the most popular.

Casein protein

Another protein in milk is called casein. The most important difference between casein protein and whey protein is that it is digested and absorbed much later. When casein is combined with stomach acids, it becomes a gel and at the same time as it delays the absorption of amino acids in the body, it also slows down the emptying of the stomach.

• Research shows that the rate of muscle building with the consumption of casein protein is higher than soy and wheat protein, but lower than whey protein.

When you need to take a protein supplement before going to bed, casein is a better option for you than other types of protein supplements. Pay attention to the fact that casein protein has nothing less than whey protein in terms of benefits.

Egg protein or albumin

Egg protein is an excellent source of high quality protein. Eggs reduce appetite and help you feel full for a long time. Egg protein powders are usually made from egg whites, not whole eggs. For this reason, they may make you feel less full compared to the egg itself.

Eggs contain all 9 essential amino acids for the body. After whey protein, egg protein is the highest source of leucine amino acid. Note that the number of studies on egg protein supplements is less than that of whey protein and casein.

For people who are allergic to dairy products and intend to use one of the types of protein supplements, egg white protein seems to be an ideal choice.

Beef protein

Among other types of protein supplements, we can mention beef protein, which has an animal source and is obtained from beef and other types of red meat. To make beef protein from beef, the meat is boiled to create a nutrient-rich liquid. Then the fat of this liquid is removed and it is made into a powder. This powder has low cholesterol and contains minimal amount of carbohydrates.

Beef protein helps build muscle, is rich in L-carnitine, helps prevent anemia and iron deficiency, and contains many vitamins and minerals.

Vegetable proteins from all types of protein supplements

Plant proteins are divided into different types:

• Pea protein: Pea protein powder is very popular among vegetarians and vegans, as well as those with dairy or egg allergies. Pea protein is high in fiber and contains 9 essential amino acids for the body.
• Hemp protein: Another type of vegetable protein supplement is hemp protein, which is rich in omega-3 fatty acids, but it is not a complete protein. This vegetable protein contains low levels of the amino acids lysine and leucine. Note that hemp protein contains a very small amount Tetrahydrocannabinol It is considered a psychoactive substance.
• Brown rice protein: This protein cannot be considered a complete protein either. Although brown rice protein contains all the essential amino acids for the body, the amount of lysine in it is very small. The amount of research done on brown rice protein is not very high.
• Soy protein: Vegetarians and people who are allergic to dairy products have another option in protein supplements, and that is soy protein. This protein is rich in vitamins and minerals and includes 9 essential amino acids for the body.

Vegetable proteins are digested later than animal proteins due to their high fiber content. In many cases, in vegetable protein supplements, a combination of pea protein, brown rice, flax seeds, etc. is used

What is the best protein powder for athletes?

Among the types of protein supplements, you can make the best choice for yourself by using the following tips:

• Choose whey protein if: you are looking to accelerate muscle building and want to reduce your appetite.
• Choose casein protein if: You want to feel fuller between meals. Casein protein consumption is a good option before going to bed.
• Choose egg protein if: you want to use animal protein but you are allergic to dairy.
• Choose plant-based protein powders if: You are vegan or vegetarian.

final word

In this article, we have introduced you to different types of protein supplements from the online pharmacy magazine Positive Green. All the mentioned protein powders are useful for athletes and help build muscle. But it should be seen which of these supplements is the preference of each person considering his conditions and health status. Which protein supplement do you have experience with? Share your thoughts with us.