Objectively choosing a protein supplement is not intuitive.
Some say you need to ingest at least 2g of protein per kilo of weight… Vegans argue that if you ingest more protein than a cabbage you risk burning the liver.
Not to mention the components of protein supplements: your supplement has the correct amount of amino acids? It is complete? They are isolated or hydrosilicate proteins?
in conclusion, there is a lot of confusion about the quantity, the quality and balance of proteins to achieve your athletic results.
To clear up some confusion and help you choose the one that suits your needs, Below is an overview of protein supplements, their source and their quality.
First compare the types of proteins, it is essential to understand what we are comparing.
There are several ways to measure the quality of proteins, and each method has its pros and cons.
The two most used types of measurement are:
- biological value of proteins
- digestibility and absorption of amino acids
These are solid measures to indicate the quality of proteins and their bioavailability (how they are absorbed by the body).
Most likely the integrator you are using has written a large type of measure. But each measurement system has its benefits and drawbacks, therefore it is better to use multiple indicators when deciding which type of protein to use.
3 Ways To Determine The Best Protein For You
1. Biological value
On a scale of 0 a 100, determines how many digested proteins remain in your body. It is measured by the amount of nitrogen in your food, close and urinate.
2. Digestibility and Absorption of Amino Acids
This compares the digestibility of all protein-containing foods to the protein availability of an egg, which is said to be the most bioavailable source of protein.
Oh you are, dear old egg is one of the best foods if you want to build muscle.
Many make you believe that you need all that powdered stuff, but actually having a slam from time to time wouldn't be a bad idea.
3. Amino Acid Profile
A complete protein contains all nine essential amino acids. The body cannot produce them, so they must come from food.
Amino acids link and synthesize proteins only when all nine are present.
This means that if one of the amino acids is present in scarce quantities, that amino acid limits the amount of protein you can synthesize in your body.
Collagen helps balance these amino acid proportions, I'll talk about it in a minute.
The most common types of protein powders
When it's time to buy protein powders, you can see how many types there are on the market with different functions and different advantages and disadvantages.
All of this just creates confusion.
Therefore, let's try to clarify the type of protein that best suits our needs.
Essentially these are the types of protein powders on the market:
- proteine concentrate
- blend proteici
- isolated proteins
- hydrolyzed proteins
Concentrated proteins are extracted from whey and also known as “whey protein”. They have a protein concentration between 70-85%.
They are widely used as a snack between meals and after training to support the levels of amino acids in the blood.
Their advantages are:
- easily absorbable
- high biological value
- they are absorbed directly into the blood without passing through the liver
- not suitable for lactose intolerant
- they make you fat because they stimulate insulin production
Always milk proteins, but unlike concentrated proteins, they are transferred slowly.
They are excellent for a night snack before going to bed to avoid night catabolism only if they are far from dinner or if we have skipped it.
Their advantages are:
- are absorbed slowly
- poorly digestible
They are always extracted from whey but unlike concentrated ones, have a high percentage of pure proteins al 90-95%.
They are almost free of fat and carbohydrates, suitable for slimming phases.
- they strengthen the immune system
- they are free of fat and carbohydrates
- suitable for lactose intolerant
- free from the milk growth factors that help further stimulate muscle growth as well as minerals and vitamins
They are the fastest digesting proteins on the market.
They are obtained through a particular process in which enzymes break down proteins into peptides thus allowing a very high assimilation.
Hydrolyzed proteins are suitable for post-workout use given their almost immediate absorption and in the morning as soon as you wake up to block nocturnal catabolism.
- high absorption
- easily digestible
They are composed of proteins from various protein sources such as whey , eggs and casein.
In this way they are quickly digested, medium and slow.
Considering the different origin of the proteins present, and the relative percentages in the mixture, protein blends can also have very different nutritional characteristics.
Therefore, they can be used for different purposes but are generally indicated for snacks between meals and before training, ensuring a gradual release of amino acids over time.
Some products add B vitamins to optimize energy yield.
- high biological value
- different absorption profiles
Which Protein Supplements to Choose
As explained above, the various types of protein powders have different functions and costs.
Therefore, their choice depends a lot on your type of training, lifestyle and economic resources.
Personally, I take protein to develop my muscles and avoid catabolism.
However, I use different different types of powder according to my daily routine and the different muscle training phases.
Of course, there are other small tricks such as supplements and one healthy eating, but for this reason I advise you to always rely on the advice of a professional who will be able to advise you on the best for you in every situation.