Athletes have long recognized the power of protein for training and nutrition for muscle recovery post-workout. Protein powder is available everywhere, from the grocery store to vitamin stores. With so many options, which one should you choose? That depends on what you’re trying to accomplish.
Which Protein Powder is Best for Losing Weight?
Choose whey-based protein powder if you want to lose weight. Thanks to the thermic effect of protein, which is the creation of heat during the digestion process, you burn more calories after a high-protein meal. It takes a lot of energy to digest protein, so a whey-based protein shake is a good meal replacement option. Check out the protein and carbohydrate content when you’re looking at the labels. You want something containing less than three grams of carbs and at least 20 grams of protein per serving. Choose one with a lower sugar content, and if you’re on a low calorie diet, look for added nutrients and fiber.
Which Protein Powder is Best for Building Muscle?
Whey-based protein powder is the best option for bulking up muscle, and bodybuilders have been using it for years. Whey protein is superior of gaining strength and repairing muscle after a workout because it’s high in leucine, an amino acid that is key to muscle recovery and growth. Casein protein shakes can be used in conjunction with the whey protein to maximize muscle gains. Drink a shake with 100 percent whey protein isolate and whey protein concentrate blend before and after your workout for peak benefits. Shoot for 24 grams of protein per serving.
Which Protein Powder is Best for Burning Fat?
Studies have shown that soy isolate and whey protein combined in a low-protein blend can help burn calories and fat. Look for ingredients like acai and green tea, which can help accelerate the burning of calories. Drink your protein shake within 30 minutes of a hard workout, and skip it if you’ve only done light exercise.
Which Protein Powder is Best for Everyday Use?
If you’re just trying to make sure you’re getting enough protein, or maybe you want to stop your cravings, 100 percent whey protein powder shakes can help. Select a high-quality powder that doesn’t contain synthetic sweeteners and additives for thickness and texture. Consume about one gram of protein for every kilogram of body weight, or approximately 57 grams for a 125 pound woman.
Don’t buy the cheapest protein powder you can find. Look for high quality options that are low in sugar and don’t contain extra chemicals. Taste test if you can, and research what kind of fresh fruits and vegetables you can add to enjoy your shake. Protein powders are a simple, effective way to work toward achieving your health and fitness goals.