Proteins, Which One & Why?

The supplement industry has experienced exponential growth in the past decade as more and more people are looking to enhance their workouts and gain any edge they can to reach their fitness goals faster.

As you can probably infer from the headline, one of the most purchased supplements is protein. With all the different types and brands, it can be daunting to try to decide which is best for you. My first blog post will attempt to provide you with a small amount of education to make your decision making process a little easier.

So what is protein? Proteins are one of the main macronutrients your body needs (obviously). They are made up of amino acids. There are 20 amino acids that our body uses to synthesize proteins. A lot of protein powders and supplements contain a lot of these amino acids and some include the nine that your body needs but can’t synthesize on it’s own.

So which protein is right for you? This quick guide will help you make an informed decision on the 4 major types of protein supplements. Quick disclaimer, I am no nutritionist, this is simply what I’ve come to find in my years of using different protein supplements and some light research done on the subject.

Whey Protein

Whey Protein should be used if you are trying to build lean muscle. Whey is best taken post-workout and is one of the most popular proteins on the market. Whey protein has also been shown to support cardiovascular health and help with metabolism.

Be careful of additive sugars in Whey Proteins. While these will make the protein taste better, it is essentially junk that your body does not need. Also be careful of the lactose in Whey Proteins if you are lactose intolerant! Make sure to look into these to things when considering purchasing Whey Protein.

Soy Protein

Soy Protein has been shown to support cardiovascular health and immune function as well as bone health.

While this is great, caution should be used here. Soy protein is already found in a lot of foods because it is so cheap to produce. Excess soy can also have harmful effects on hormone levels particularly in men as it can raise estrogen levels.

Casein Protein

You can think of Casein as a slow digesting Whey Protein. Ideally, Casein is taken just before bedtime so muscles can get a slow influx of protein throughout the night to rebuild.

Casein is a MILK PROTEIN, that is, it is derived from milk. Therefore if you are lactose intolerant, this is not something you should consider taking. Again, watch out for artificial sweeteners in Casein as a lot of them have them added.

Egg Protein

Made from separating out the yolks and dehydrating the egg whites, Egg Proteins are a solid protein choice with additional vitamins and minerals that contribute to a healthy diet. While it’s not quite as effective as Whey at building lean muscle, it does have nutrients you won’t find in whey.

Again, one should avoid Egg Proteins if they are allergic to eggs. Another draw back of Egg Proteins is that they are very expensive… Unless you pour them into a glass and drink them down (Kidding, don’t do this!).

So there it is. A quick breakdown of 4 popular proteins out there. I hope that you’ve found this informal and enlightening. Happy supplement hunting! If you have any other questions, feel free to email us at ascendchiropracticmn@gmail.com

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