If you’re a woman who’s realized the true advantages of including quality protein in your diet but don’t know where to start- this guide is just for you.
There are plenty of different sources of protein out there, and through this article we want to give you the overview of what is what and you can decide to go with the one that is best cut out for you.
To start with, why do you exactly need protein?
It’s not always easier to get the protein that your body needs from through diet alone, therefore supplementing yourself with a good quality protein comes in handy.
You need protein since the human body is constantly growing, repairing and recovering and synthesizing, and more so, if you are working out.
Signs you need more protein:
If you don’t get enough protein in your diet, you are likely to feel unusually tired, feel weak when working out or doing any other activity that requires strength ore take a lot of time to heal from an injury.
Now that you know why protein is needed in the right amounts, let’s take a look at the different types of proteins:
Whey Protein:
Whey is the byproduct of cheese production. Being an excellent source of complete protein, it contains all the amino acids along with the essential aminos that the body needs (and is unable to synthesize on its own).
Whey is protein is perfect for taking post workout as it is absorbed rapidly by the body which helps build and repair muscles. Whey protein also offers a variety of protein in itself- concentrate, isolate, hydrosylate with each offering unique benefits of their own.
Casein:
Another milk protein that is found in milk and comes from the curds that form milk coagulates. It is the milk protein that forms 80% of the milk protein content. The difference between whey protein and casein protein is that whey is digested more slowly. Therefore this type of protein is less suitable as a post workout source but is an excellent option as a bed-time supplement. This is because the protein release is slow, sustaining your body and helping with muscle recovery through the night time fast.
Egg protein:
Egg protein powders are an excellent source of protein. Made from egg whites or the egg albumin, these are high on protein as they contain zero carbs and less fat. Like casein, egg protein is digested slowly helping overall muscle growth and making it an excellent source of protein throughout the day.
Plant sources:
Soy – There’s a lot of contention in the research literature around soy protein, particularly with it’s affect on estrogen levels in men; however soy protein is excellent for women, helping to reduce the risk of breast cancer and heart disease. So there is a lot of debate out on this type of protein powder.
Suggested Read: Whey Protein: Concentrate vs. Isolate vs. Hydrolyzed- Which One Is Best?
Pea, Hemp and Rice protein – many nutritionists advise against these types of proteins arguing that they are ‘incomplete’ meaning that they are not a source of all 8 essential amino acids.
However more recent research shows that protein from vegetables is ‘complete’ although some of the amino acids are present in much lower levels.
Pea Protein – if you can get over the taste this is a great option. It has a high biological value, similar to that of whey (80%).
Hemp Protein – contains a form of protein that isn’t particularly digestible to the human body, making it the least effective for muscle building.
Rice Protein – Very similar to pea protein with a high biological value – makes this a great option.
Conclusion:
For best results, we recommend Whey protein since being a class-1 protein, whey has a complete amino acid profile, have better digestibility and biological value.
Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.
If you want a detailed nutrition consultation, drop us a mail at nutrition@oziva.in or call us on 9769298556 and our experts will help you with your fitness goal
Last modified: June 23, 2017
