A protein supplement isn’t a miracle drug that will get you jacked. It’s called a supplement because it supplements your existing diet, not ‘replaces it’. Even if you’re taking a protein supplement, the major, or at least an equal amount of protein, should come from your food. Having said that, the problem most dudes face is ‘how to choose the right protein supplement? Here, pay attention to these, and you’ll be wise enough to pick the right supplement.
1. Mass Gainers Have Protein But They Are Very Different From ‘Only’ Protein Supplements
Mass Gainers are a type of mixture in which calories come from proteins, carbohydrates, sugar and fats, whereas in protein supplements, most of the calories coming from the ‘only’ protein. Simply put, a protein supplement will essentially keep you cut while a Mass Gainer (due to its high caloric content) will make you put on weight. The best protein essentially has 1-5 grams of carbs and fats and 22-30grams of protein.
2. Protein Supplements Are Classified Into Three Categories
Since it comes in powder form, the processing of protein can yield different compositions depending on the degree of removal of non-protein parts. They’re categorized as-
1. Isolates: Contains up to 90 percent protein. For example, a whey isolate is usually 85 percent protein.
2. Concentrates: Contains 70-80 percent protein. Rest of the percentage is made up of carbs, fats, and minerals.
3. Hydrolysates: These are essentially partially digested proteins since they’re subjected to the process of hydrolysis and broken down into peptides and amino acids.
3. Whey Protein Vs Casein Protein
Whey and casein protein come from milk. Whey is approximately 20 percent of the protein in cow’s milk. It promote muscle growth, is naturally loaded with BCAAs and digests faster. In short, whey is the king of proteins. Casein, on the other hand, does not have as much ‘direct’ muscle building effect as whey but is a great source of BCAAs and glutamine, which helps prevent muscle breakdown.
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