Are you meeting your daily protein needs or have you yet to find the best protein source for you? Here’s our guide to choosing the ideal protein supplement for your specific circumstances.
When people talk about protein, what the average person would usually picture is a slab of beef or a few chicken breasts. A meal of steak is all well and good, but if your goal is to meet your body’s protein requirements while spending less money, you can’t afford to enjoy that kind of meal all the time. If you’re living an especially active lifestyle (which you do if you are an avid cyclist) you are going to need a LOT of protein, and this is where protein supplements can come in handy.
If you’re an avid cyclist, you are going to need a LOT of protein, and this is where protein supplements can come in handyAre you meeting your daily protein needs or have you yet to find the best protein source for you? Here’s our guide to choosing the ideal protein supplement for your specific circumstances.
Protein Powder Power
Protein supplements are traditionally used in bodybuilding and intense gym workout settings. However, these supplements are also good for anyone who uses up a lot of energy for daily activities, and for those who need to give their muscle cells the nourishment needed to recover. What is more, there are now some surprising new sources of protein, and you might want to try them out for their unique benefits.
Protein is primarily known as the building block of life. All muscle is made up of protein, and this substance is essential in repair at a cellular level.
Additionally, one of the more notable hormones whose production is boosted by protein consumption is the insulin-like growth factor-1 or IGF-1. IGF-1 mainly promotes protein synthesis, which leads to quicker cell repair and faster tissue recovery.
Meat may seem like an ideal source of protein, but it is not always possible for all people to meet their protein needs with meatWe can’t emphasize the importance of protein enough. The simple fact is, protein an essential nutrient. However, there are circumstances that simply won’t allow you to have all the meat you want. Meat is not exactly cheap. There are also those who have chosen to go vegetarian or vegan. Finally, there are those who simply do not have the time or the inclination to prepare meat or to carry it around with them during particularly busy days.
In such cases, protein powders can be handy. They are not a total replacement to that steak but they are convenient and efficient alternatives and supplements to one’s diet.
Protein powders can be handy. They are not a total replacement to that steak, but they are convenient and efficient alternatives and supplements to one’s dietThe Best Protein Sources Today
Protein powders are derived from various sources. So how do you know which one is the best protein source for you? Let’s take a look at what each one is recommended for.
No. 1: Best Protein Powder: Whey
Whey is a by-product of cheese production from milk. It is generally considered among the best protein sources because it can be quickly absorbed by the body.
Choose whey if you want:
- An affordable source of easily digestible and complete source of proteins
- Health benefits like: promotion of lean muscle growth, fat loss, improved metabolism, and better cardiovascular health
- A boost in muscle recovery (especially when taken post-workout!)
However, you should avoid whey if you are lactose intolerant. For optimum results, look for grass-fed whey. Protein sourced from grass fed cows is the best because when cattle are allowed to roam free and indulge in natural grass, they develop higher CLA levels. Dietery CLA supplements or Conjugated linoleic acid, help in burning unwanted fat and can also boost testosterone. A grass diet as opposed to a grain diet also elevates precursors to Vitamin E and A. This means that you get healthier protein from healthier cows.
Meat can be a delicious source of protein – but for most of us, whipping up a gourmet morsel of protein is not possible during most of an average day. That’s where protein powders come in!No. 2: Second Best Protein Powder: Casein
Casein is another protein derived from milk. But unlike whey, casein is digested and absorbed at a much slower rate by the body.
Go for casein protein if you want:
- Similar health benefits from whey including muscle building and recover from injury
- Slow and consistent supply of protein while you sleep (take it before bedtime for maximum efficiency!)
However, just as with whey, people who are lactose-intolerant should look for non-milk alternatives.
No. 3: Third Best Protein Powder: Collagen
Collagen is one of the most ubiquitous proteins in the body. It is mainly found in the connective tissues as well as in the skin and muscles. It is also found in the digestive system and even the blood vessels. As such, collagen contributes to the structure and elasticity of joints and other connective tissues. It’s the substance that makes our skin firm and elastic.
Try collagen protein if:
- You’re approaching your golden years
- You want to have beautiful skin and look good
- You want high concentrations of amino acids (glycine, lysine, and proline) to look healthier as well as sleep deeper
- You are recovering from injury
Collagen is the best choice for the older folks who want to slow down the signs of aging.
TIP: Just like casein, take collagen before you sleep as it can prolong cycles of deep sleep.
No. 4: Fourth Best Protein Powder: Insect Protein
Now here’s for the more adventurous palate. We present to you an unconventional yet highly nutritious menu:
- Cricket (Acheta domesticus)
- Honeybee (Apis mellifera)
- Domesticated silkworm (Bombyx mori)
- Mopane caterpillar (Imbrasia belina)
- African palm weevil larvae (Rhynchophorus phoenicis)
- Yellow mealworm (Tenebrio molitor)
The above are just some of the farm-edible insects currently on the market.
Dare to try insect protein if you want:
- A superior protein source (higher than beef!)
- Nutritional benefits including high iron content, magnesium, zinc, and Omega 3 fatty acids (good stuff for the heart!)
If you can handle insects anyway, insect proteins such as cricket protein is a superior choice nutritionally, so much so that it is considered a superfood. They actually contain more vitamins and minerals than conventional animal foods.
Insect proteins are now also available in nutritious protein bars in different flavors so you don’t have to worry about any odd tastes. What’s more, they are also relatively cheaper than red meat.
No. 5: Fifth Best Protein Powder: Vegan Protein
This is not the best of the lot if you are a meat lover, but it is a must if you vegan. Found in plant sources like legumes, grains, soy products, nuts, and seeds, vegan proteins can be sufficient protein sources.
Animal-derived protein is more complete than those found in vegetables but if you can meet your daily nutritional requirements through other food items, then vegan proteins are fine.
Some vegan proteins can be formulated with only a single plant source (pea protein, rice protein, hemp protein) while mixed plant proteins may also be formulated using the following veggies:
- Alfalfa
- Artichoke
- Brown rice
- Chia seeds
- Flaxseeds
- Quinoa
Plant based proteins are good for their antioxidant and fiber content, but on the protein side concerning amino acid content, they do not compare to animal derived ones.
Conclusion
Whey is generally the best for many, except if you have animal product-related allergies or lactose intolerance. If you’re among those who cannot go for whey or even for the equally protein potent casein, other alternatives also exist like vegan proteins and the superfood insect proteins. Whatever your choice may be, protein powders are a great help if you’re trying to work on those muscles through workout and diet and you need a quick and reliable source of nutrition.
About Our Guest Poster, Alex Eriksson
Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals. Check out his guide on The Ultimate Guide to Manly Cooking.
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