No one can deny the fact that great bodybuilders in India and across the world use a sort of protein supplement. However, only protein powder supplements with the best formulation can deliver visible results.
It means that you must choose the best protein powder if you dream to achieve similar fitness goals. But with so many options currently available in the market, making that choice can be daunting.
Ignorance of what makes up the best protein powder can compound the problem even further. This can leave you wondering how you can go about it.
Don’t worry because we are here to inform you of everything you need to know. In the end, you will not gamble with the choice.
In this worthy guide, you will learn a few truths. If you apply them during your research, you’ll stand a good chance of succeeding.
Here is a sneak preview of what you will learn:
- What makes protein so crucial in endurance training?
- What’s the best time to include protein in your diet
- The important cues to look for in a protein powder to consider using it
- An in-depth guide to direct you to the best protein powder for you
It’s our sincere hope that the information you shall learn from this article will help you make the most nobble choice.
That said, let’s delve deeper into the discussion of each point.
Why is protein so crucial in endurance training?
To drive this point home, let’s consider what makes up the human body. According to science, your body is formed by four large molecules – carbohydrates (sugars), lipids (fats), protein, and nucleic acids.
In addition, your body requires certain nutrients called micronutrients to function properly. Inadequacy or complete lack of any of the large molecules and even the micronutrients have serious health implications.
Protein, in particular, is what makes up our muscles. The normal Indian diet may provide you with a baseline daily amount of protein to survive. If you intend to gain muscle mass, then you must increase the amount of protein you take through supplementation.
Endurance training puts a lot of demand on your protein intake. Protein supplement helps to repair damaged tendons, alleviate the soreness that follows workout routines, and quicken recovery.
Failure to take in enough protein can lead to many problems. Here is a few of them:
- Stagnant or reduced muscle mass
- Poor and unhealthy skin, hair, and nails
- A slow rate of healing following bruises and cuts
- Weak bones that are prone to fractures
- Unexplained mood swings
When do you need protein supplements in your diet?
It’s incontestable that you eat protein daily. The problem is that you may not be taking enough to make a difference in your bodybuilding endeavors. This explains why you need supplementation with protein powder.
The time you need to take your protein supplement will depend on why you need it in the first place. We assume that your goal is to gain muscle. For best results, fitness enthusiasts recommend you take a protein powder 15 to 20 minutes after a workout session.
Experts call the time ‘anabolic window’. They argue it is a time you are likely to get the most out of the protein you have consumed. However, there is evidence that the window might be much longer.
If you are on a normal diet, you can maintain your daily ratios and then take the supplement a few minutes after working out. However, taking sufficient protein is more important than the timing.
Important cues to look for in protein powder:
Protein powders in the market feature different types of proteins. Such proteins are derived from animal or plant sources. These nutrients may be the same; however, the difference comes in the type of amino acids that make their substance.
Considering the source, there are two groups of people based on diet – vegetarians and those who can’t tolerate lactose. Vegans may not prefer animal-based protein powders. Those with lactose intolerance may not be comfortable with protein powders isolated from dairy products.
You know where you belong. The choice is yours. Regardless of your decision, you still need a high-quality protein powder that can deliver desirable results.
Here are some cues to help you decide:
- How many amino acids does the protein powder have?
- The types of amino acids in the formulation
- The purity of the extract
The above cues are the ones that should direct you in making your choice. Let’s now have a short description of each cue.
Type of protein
Several types of proteins can be used to formulate protein powders. The commonest of these include whey, casein, beef, soy, pea, rice, collagen, and egg white. Each of these proteins has unique properties that determine their digestibility, absorbability, and bioavailability.
Among the proteins, whey scores the highest. It has excellent digestibility and bioavailability. Your body will also absorb it faster. These properties are good because the protein will do its job efficiently allowing you to pack more muscle.
Amino Acid Content
The best whey protein in India has just the right formulation of different building blocks. Proteins are molecules made up of many different amino acids tied together through a special bond called peptide bonds. The order in which the amino acids are linked determines the type, function, and properties of the protein.
Up to 20 amino acids are necessary for your body. They are categorized into essential, conditionally essential, and non-essential amino acids.
Essential Amino Acids: You cannot make these nutrients in your body therefore you must obtain them from the diet. The nine essential amino acids include methionine, lysine, phenylalanine, methionine, threonine, tryptophan, and histidine. A subset of this group is called branched-chain amino acids (BCAA),
Conditionally essential amino acids: Such amino acids are not essential but are critical in times of stress and illness. They are four and include arginine, cysteine, glutamine, and tyrosine.
Non-essential amino acids: You can synthesize these amino acids in your body. Therefore, you do not need them in your diet. Examples include asparagine, alanine, aspartic acid, glutamic acid, glycine, proline, and serine.
As you may already see, the best protein powder is one that’s rich in all the essential amino acids as well as the branched-chain amino acids. It should also have the conditionally essential ones to be complete. Incomplete proteins lack or have inadequate essential amino acids.
Wrapping It Up
We believe you now have all the necessary information to make an informed choice. You have to be careful if you must get the best results from protein powder. Take a keen interest in the amino acid profile of the protein powder of interest to ensure it has all the essential amino acids. Also, make sure you buy from a reputable brand whose products have demonstrated a decent level of efficacy.