Which ISO protein suits me best?
The 7 best protein powders
Table of Contents
- What is protein powder?
- Who is protein powder suitable for?
- The daily nutrient intake should be composed like this
- Whey protein
- Casein protein
- Egg protein
- Rice protein from brown rice
- Pea protein and hemp protein
- Vegetable protein mixes
- Which protein powder is best for what?
- The 10 best natural sources of protein
- Knowledge to take away
What is protein powder?
Protein powder, respectively Protein powder, are dietary supplements that are made up of various animal or vegetable protein sourcessuch as milk, eggs, soy, rice or peas.
Some powders have added vitamins and minerals, most notably calcium. In this way, the higher vitamin, protein and mineral requirements of athletes can be covered.
Protein powder comes in three main forms: Protein concentrate, protein isolate and Protein hydrolyzate.
- Protein concentrate: For this powder, the protein is separated by heat and acid or enzymes. It's the easiest way to filter out protein. Protein concentrate contains around 60 to 80 percent protein. The remaining 20 to 40 percent of the calories are provided by fat and carbohydrates.
- Protein isolate: After the protein concentrate has been obtained, a further process is used to filter out additional fat and carbohydrates. This allows the protein to be concentrated even further. Protein isolates contain around 90 to 95 percent protein.
- Protein hydrolyzate: This powder is a further processed isolate or concentrate. The amino acids are broken down so that the body can absorb the proteins even faster and the muscles can process them faster.
Who in general already rich in protein nourished, doesn't need any additional protein powder and won't necessarily notice a difference. Still, some strength athletes swear by protein powder as a booster for building muscle and losing weight.
Protein powders can be beneficial for people who find it difficult to get enough protein through their diet, such as the elderly or sick, vegetarians, and vegans.
Who is protein powder suitable for?
Those who eat a balanced diet and consume enough protein through their diet can do that Protein needs cover easily. According to the German Nutrition Society (DGE), an adult should consume around 0.8 grams of protein per kilogram of body weight every day.
That is an average of about 57 grams for men and 48 grams for women. One gram of protein has an energy content of four kilocalories.
Food protein supplies the organism with amino acids and other nitrogen compounds that are required to build up the body's own proteins and other metabolically active substances. Since the body cannot build nine amino acids itself, we are dependent on dietary protein as an amino acid supplier.
The daily nutrient intake should be composed like this:
- 55-60 percent carbohydrates
- 10-15 percent protein
- 30 percent fat
According to the National Consumption Study II, the actual protein intake is often even higher than the recommendation. Only about 11 percent of men and 15 percent of women are below the recommended intake (1).
Nevertheless, it can help strength athletes who want to build muscle specifically to consume additional protein in the form of protein powder. However, many athletes overestimate their needs. In addition, the body can only convert a certain amount of protein into muscles.
Therefore, experts recommend strength athletes to consume around 1.2 to 1.7 grams of protein per kilogram.
Also interesting: How you can easily make protein shakes yourself from low-fat quark and other natural ingredients!
Do protein shakes really help?
"First of all, you should know that protein shakes, in whatever form they are offered, are to be regarded as a dietary supplement. If an athlete is unable to meet the protein requirements with his everyday diet, this supplement can be useful To use anabolic windows after an effective workout, it also makes sense to drink a protein shake within 30 to 45 minutes of completing the exercise session. Since you rarely work out at home and the food is immediately on the table, "says Personal trainer and nutritionist Benjamin Foks.
Too much protein can do too, by the way thick make: In the body, proteins are split up into the individual amino acids. This can lead to an excess of amino acids.
The body converts the excess amino acids through gluconeogenesis into sugar, which is either burned as an energy supplier or stored. If the glucose stores are full, glucose is converted into fat!
Are you looking for vegetable protein powders? We have listed the best vegan protein powders for you. You will also find a selection of protein shakes for every taste at Brandl Nutrition.
Whey protein, or Whey protein, is made from milk. Whey is created when cheese is made from milk. The casein is separated and processed into cheese. The liquid whey remains. Whey contains a lot of protein, but also a lot of lactose, a milk sugar that causes digestive problems in many people.Whey protein isolate contains less lactose.
Whey protein is a quickly digestible protein and is rich in branched chain amino acids (BCAA), such as the amino acid leucine. Leucine plays a crucial role in muscle growth and regeneration after strength and endurance training (2).
Amino acids are digested, absorbed into the blood, and then available for muscle protein synthesis, which creates new proteins in muscle cells. Studies show that whey protein can help build and maintain muscle mass, support the body with recovery after exercise, and increase muscle strength (3).
In one study, whey protein increased muscle protein synthesis in young men by 31 percent more than soy protein and 132 percent more than casein (4). Another study, however, showed that postmenopausal women had similar success regardless of whether they were given whey protein or a placebo powder (5).
In people with normalWeight, Obesity and obese weightwho got whey protein, overall body composition improved as fat burning was favored and more lean mass was built (6).
Like other types of protein, whey protein has been shown to be able to Curb your appetite. In one study, lean men were given four different liquid protein meals on different days. In the whey test group, the appetite was reduced the most, as a result of which fewer calories were consumed with the next meal (7).
Other studies show that whey protein can reduce inflammation. There is also evidence that, in some cases, it can improve heart rates in overweight and obese people (8).
If Casein When it reacts with the stomach acid, it turns into a gel, slowing down gastric emptying. As a result, the amino acids are absorbed more slowly into the bloodstream and the rate of protein breakdown in the muscles is reduced (9).
Compared to soy and wheat protein, casein increases muscle protein synthesis and muscle strength more effectively - but the greatest successes are achieved with whey protein (10).
Another study looked at obese men whose diet provided 80 percent of their caloric needs. During the test, you did strength training sessions. Some consumed casein protein, others whey protein. The casein test group achieved twice as good results: They burned more fat, gained more lean mass and improved their chest muscles more than the whey test group (11).
Eggs are some of the best known Source of protein - and in fact they contain that highest quality food protein. Like all animal products, eggs are a complete source of protein. This means that they contain all nine amino acids that the body cannot build itself.
Eggs are also one of the best appetite suppressants and keep you full for a long time. Egg protein is mostly made from egg white. Egg white keeps you full for a long time, but the feeling of satiety would last even longer if the yolk were also used (12).
Egg protein contains almost as much leucine as whey protein. This amino acid is most important for muscle health (31). At the moment, however, there are not enough studies on egg protein that are comparable to those on whey protein.
Casein and pea protein reduce appetite more than egg protein. Female athletes who were given either egg protein or a carbohydrate supplement had similar gains in lean mass and muscle strength (13).
Egg protein is a good alternative for people who have a milk protein allergy but still want to consume animal protein. Due to their favorable composition, eggs can also be included in the menu to meet protein requirements. For example, try our delicious egg recipes.
To the egg recipes ►
You can also read more about the healthiest ways to cook and eat eggs.
Cook eggs healthily ►
Rice protein from brown rice
Compared to whey protein, rice protein has always been considered less effective for muscle growth. Even though rice protein contains all the essential amino acids, it does not have enough lysine to be considered a full protein.
One study looked at the effectiveness of rice protein and whey protein in healthy young men. 48 grams of rice protein or whey protein was consumed daily for eight weeks. The result: Both groups had improved body composition and muscle strength equally (14). But in general there are not enough conclusive studies on rice protein either.
Read more about whether brown rice or white rice is healthier here.
Healthier Rice? ►
Pea protein and hemp protein
Pea protein is still relatively young on the market and not enough studies are available yet. It is particularly preferred by vegetarians, vegans and people with a milk or egg allergy.
Pea protein is made from split peas, a fiber-rich legume that is rich in essential amino acids - with the exception of methionine, which is said to have a fat-burner effect. Pea protein is also rich in branched-chain amino acids (BCAA).
One study showed that pea protein is absorbed by the body more slowly than whey protein but faster than casein protein. In addition, some satiety hormones are released more quickly than milk proteins, for example (15).
In male strength athletes who consumed 50 grams of pea protein daily, muscle density increased to the same extent as in the test group who received 50 grams of whey protein daily (16). According to other studies, taking pea protein can lower high blood pressure (17).
Also the vegetable proteinHemp protein is gaining popularity. Although it is related to marijuana, it contains only small traces of the substance tetrahydrocannabinol, which is the main intoxicating component of the hemp plant.
Hemp abounds in the good Omega-3 fatty acids and various essential amino acids. However, it is not considered a complete protein supplement, as it contains only a small amount of lysine and leucine. The few studies that exist on hemp protein distinguish it as an easily digestible vegetable protein source (18).
Vegetable protein mixes
Some Protein powder are a mix of different vegetable sources of proteinto become a full-fledged protein supplement. Mainly the following vegetable proteins are mixed:
- Brown rice
- Chia seeds
Vegetable protein powders are richer in fiber than animal protein powders and are therefore digested more slowly. For some people, this can mean that fewer amino acids are used directly after a sport session.
A recent study looked at male strength athletes who were given 60 grams of whey protein, pea protein, or a vegetable protein mixture with added enzymes a day to speed up digestion.
This led to a faster availability of the amino acids in the blood and can be compared to the effects of whey protein (19).
Which protein powder is best for what?
Protein powders can be a concentrated source of protein. A protein powder is not necessary with a protein-rich diet. If you still want to use a protein powder, you should first define your own goal.
For Muscle growth Whey protein is best suited, as studies show that this form favors muscle growth and has a supportive effect in the regeneration phase. Whey protein is cheaper than whey isolate, but it also contains less protein.
To the Lose weight is Casein protein, whey protein or a combination of the two best suited as they do the Feeling of satiety reinforce and the Fat loss can favor.
For vegetarian and vegan high-quality vegetable (and vegan) protein powders or protein mixtures are suitable.
The 10 best natural sources of protein
Anyone who generally pays attention to a balanced, protein-rich diet does not necessarily have to resort to protein powders. We have put together our favorites of the most protein-rich protein sources for you. With a click on the respective food you get to the corresponding cookbook. Have fun cooking at home!
Knowledge to take away
Protein powder can provide high quality protein in a concentrated and practical form. Even if the protein requirement can easily be covered by food, competitive athletes or people who are on a diet can resort to protein powder. Because it has been shown to promote muscle growth and fat loss as well as a feeling of satiety.
When choosing the right protein powder, individual goals should be taken into account, as different protein powders have different effects. So whey protein is good for Muscle building and Lose weight, Casein, however, only favors that Weight loss. Plant-based proteins are best for vegetarians, vegans, and people with food allergies.
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