How is Whey Protein made?
While the process of formulation of protein powder may differ depending on the type of protein (whey, soy, pea, casein, etc.), it generally involves extracting, purifying and drying of protein into powder form.
The protein maybe extracted from either plant or animal-based sources, again depending on the type of the protein, wherein carbohydrates and fats are removed and supplementary nutrients are added to create protein powder.
What are the different Types of Protein Powders?
There exist a number of Protein Powders, derived either from plant of animal-based sources. Each Protein powder may offer unique benefits depending upon one’s fitness and health requirements:
- Whey & Casein Protein Powders: Both Whey & Casein Protein powders are made from pasteurised milk. Milk is curdled to separate out the solid part, used to make cheese or casein and the liquid part (whey). Both Whey & Casein contain all the nine essential amino acids. While Whey Protein powder is easy and quick to digest, Casein is slow to digest.
- Egg Protein Powder: Made from egg whites, Egg based protein powder is lactose free and good for those who have dietary allergies.
- Soya Protein Powder: Made from soya beans, Soya protein powder contains all amino acids and is largely popular amongst vegetarians.
- Hemp Protein Powder: Made from raw hemp seeds, Hemp Protein Powder is a plant-based protein and is a good supplement to plant-based diets.
- Pea Protein Powder: Derived from yellow split peas, pea protein powder has high levels of branched-chain amino acids (BCAAs) and can be combined with other plant-based proteins.
- Brown Rice Protein: Derived from brown rice and contains all the nine essential amino acids. However, brown rice protein is low in Lysine and is therefore generally combined with other proteins such as pea protein to balance the amino acid requirements.
- Collagen Protein: Derived from animal tissue (such as skin, bones, cartilage), Collagen protein supports joint health and gut health. However, it does not contain all the essential amino acids and hence may not be viewed as a complete protein.
- Mixed Plant Based Proteins: Mixed plant based proteins are basically a combination of various plant-sourced proteins such as pea, rice, hemp, chia, etc. and offer a complete amino acid profile. They are an excellent choice for vegetarians and vegans.
What are the benefits of Protein powders?
- Muscle growth: Support muscle growth by stimulating muscle protein synthesis, helping increase muscle mass.
- Quick source of energy: Provide energy during long exercise sessions and hence help reduce fatigue, which can help increase workout time.
- Reduces muscle damage and soreness: Reduce muscle soreness and minimize muscle damage, helping faster recovery for individuals engaged in intense workouts and athletes.
- Supports immune system: Support the body’s immune system by providing essential amino acids that build and help repair tissues, thereby minimizing the risk of illness.
- Mental focus: Help increase mental focus and workout intensity by regulating the generation of serotonin in the brain, a neurotransmitter associated with fatigue. Foods high in tyrosine help increase focus, concentration and alertness.
- Manages blood sugar levels: Slows down absorption of glucose in the bloodstream, which helps regulate blood sugar levels.
- Meal replacement & weight management: The right proteins contain all the essential amino acids and can help you feel fuller, hence reducing calorie intake and overeating.
- Skin health: Amino acids help in the production of collagen and keratin, which are essential for healthy skin, hair and nails.
Where to buy Protein Powders from?
Protein Powder supplements can be bought from a variety of online sources as well as from physical stores. Some common places to purchase Protein powder supplements include online retailers (such as Amazon, Flipkart, Big Basket, etc.), Pharmacies, Supermarkets, health stores as well buying directly from supplement brands.
It is however important to ensure that you purchase good quality Protein Powder supplements only from well-known and reputable brands. For example, MuscleTech, a global leader in sports nutrition, fitness and health supplements and offers a number of high-quality Protein powder supplements, which can be bought from retail stores or online from the company website or via. e-commerce channels.
FAQs
Are Protein Powder supplements safe?
Protein Powder supplements are generally safe to consume. However, it is advisable ensure that you buy good quality protein powder supplements from well-known brands and consult a health physician incase you have an underlying medical condition.
Are there any precautions I should take while consuming Protein Powder supplements?
While Protein powder supplements are generally safe to consume, care should be taken to avoid overconsumption, keeping in mind your daily protein requirements based on your activity and fitness routine. it is also important to ensure that you purchase good quality Protein Powder supplements from reputed brands and read the label for expiry dates. Further, if you have any health conditions or dietary restrictions, it is recommended to consult a health professional before starting any new protein supplement.
When should you consume Protein Powder supplements?
- Pre-workout: For energy and muscle protection
- Post-workout: For muscle repair and growth
- Before bed: For over-night muscle recovery
What is the recommended dosage of protein powder supplements?
The recommended dosage of protein powder supplements depends on a number of factors such as your daily protein requirements, fitness regime and health goals. However, as a general guide, protein requirements maybe defined as below:
- For adults: recommended protein dosage is 0.8 grams of protein / kg of body weight.
- For athletes and individuals with high physical activity: 1.2 – 2.0 grams / kg of body weight
