The Way to Recover • 17/04/2020What to look for in a protein powder
Do you find it hard to know which the right protein powder is for you? There are such a wide range, sometimes it can be overwhelming! Protein powders are classified according to their nutrient profile as single protein source or a protein blend – a combination of several proteins i.e. protein and carbohydrates. Some supplements also have additional ergogenic ingredients such as creatine, amino acids, fat metabolisers, vitamins and minerals. Whey Protein Whey protein is a great place to start and is renowned for its fast absorbing capabilities. It has the ability to promote a spike in amino acids in the body helping to kick start muscle repair. There is plenty of choice when it comes to whey protein supplements. The two most prominent are whey protein isolate (WPI) and whey protein concentrate (WPC). Both are derived from milk and refer to the protein liquid left over from the process of converting milk into cheese. The process used to convert the liquid into powder will determine the quality of the protein and whether it is a WPI and WPC. Whey Protein Isolate (WPI) – Highest quality and most rapidly digested whey
- High quality protein source containing approximately 90% protein
- Low lactose content – often tolerated by people with a mild lactose intolerance
- Low in carbohydrates
- Low in fat
- Complete protein – contains all essential amino acids
- High quality protein source containing approximately 80% protein
- Cheaper than WPI and great value for money
- Higher levels of lactose in comparison to WPI
- Contains fat soluble vitamins
- Always read the ingredients and pay attention to the first three ingredients on the list.
- Select a protein powder based on your personal fitness goals i.e. do you need added carbohydrates?
- If you require a fast absorbing protein powder, select a WPI or WPC.
- Casein protein is a slow digesting protein and beneficial for prior to sleep.
- When comparing different protein powders always look at the per 100g column when comparing protein content because the serving sizes might vary.