All you need to know about Protein Supplements

2. All You Need to Know About Protein Supplements! • Nowadays, if you go to the gym, you are probably going to see people shaking their protein bottles. Those who hit the gym know very well that protein is so incorporated into the workout culture that it is hard to imagine the workout without taking protein supplements. Today most people have a hectic schedule, due to which they are not able to eat the six balanced daily meals required to get in shape. Protein supplements are used by people to achieve fitness goal quickly.

3. Why use Protein Supplements? • They are used to build muscle. They also aid in muscle recovery. It is a common belief that consuming protein makes people put on weight, but consuming protein increases satiety level and prevents one from overeating. Also, it enhances body’s immunity and lowers cholesterol and blood pressure; which in turn keep you fit and healthy overall. • Sources of Protein: • There are plenty of sources of protein from which protein bars or protein powders are made. The quality of a protein supplement is measured by their Biological Value (BV). Biological Value is a value that measures how efficiently the body can absorb and utilise a protein based on nitrogen retention. If you take a protein supplement that is higher in Biological Value, then it means your body can absorb, use and retain more amount of nitrogen. And thus, proteins which have the highest Biological Values boost the muscle growth the best way. Whey protein has the highest BV value followed by egg protein, milk protein and soy protein.

4. 1. Whey Protein • When it comes to bodybuilding, whey is on the top of the list. It is the best protein for building muscle before and after workouts. The best whey powders include whey protein isolate (WPI) and/or whey protein hydrolysates (WPH) which are the purest forms of whey. Whey proteins are highly digestible and get to the muscles fast. • Whey proteins also have many other benefits: It reduces stress and lowers cortisol levels, which are a hormone that destroys muscle. It improves body’s immunity and reduces blood pressure. • Whey protein concentrate (WPC) is also good; however, it is loaded with carbohydrate and fats, which slows its breakdown. Thus, if you are at the initial stage of your workout, then use a protein powder that is 100% whey or a blend with whey as its first ingredient.

6. 2. Egg Protein • Egg white protein comes second in the list of best protein supplements. It can also be digested quickly, but the speed of digestion is slower than whey protein. Before whey protein was discovered, this was the protein of choice. It is rightful to say that egg white protein does not work the best alone; but if you take a protein powder containing egg white, whey and casein protein, then it will be very effective in building muscle and strong immunity of the body. 3. Milk Protein • If you take out most of the carbs and fat in milk, then what you get as a result is milk protein. You cannot digest milk protein quickly because it is 80% casein and 20% whey. Milk protein is also effective in enhancing muscle growth and boosting immunity. When shopping for protein powder, buy a mixed protein powder that includes milk protein as it will work fine for your workouts.

8. 4. Soy Protein • Soy protein is another effective protein supplement as it digests quickly. Also, it boosts growth hormone release and aid muscle recovery post workouts. On the contrary to the beliefs, soy does not decrease testosterone or raise oestrogen levels in men and women respectively, and so one can use it. 5. Casein Protein • Whey is undoubtedly the best protein because it gets absorbed quickly, but there is also a protein which digests slowly known as casein. This is also highly effective for building body muscles and thus is widely used. • Ideally, casein should be taken before bedtime and should be added to whey in a post-workout shake. When shopping, go for a powder that includes micellar casein, which is the slowest-digesting casein. • In a nutshell, every protein supplement has their own benefits. If you workout and are not able to fill your stomach with the amount of protein required to build muscles, then you must go for a protein supplement. It is recommended to take the advice of a fitness trainer when it comes to choosing a protein powder. Want to build muscles? Exercise rigorously and take care of your diet and you will surely achieve your goal!

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