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Protein is an everyday requirement for the body, but people with different lifestyles require protein for various purposes. Some need more protein to build muscle mass, while some would take protein only to fulfill their nutritional requirements. There are so many brands that sell different types of protein powder, and it can be pretty confusing. Each type of protein powder has varied ingredients, composition and can impact you differently. You may not know which protein powder is best for you and end up choosing the wrong one!
We are here to help you make an informed decision on what protein powder to choose and have. Let’s put an end to your confusion and know more so that you can maximize your health journey.
Types of Protein Powder
1. Whey Protein
Whey protein is derived from milk and plays a significant role in building muscle and promoting muscle growth. It’s high in protein content and is packed with branched-chain amino acids that help in muscle recovery. It is one of the best types of protein powder for building muscle.
It aids in muscle training, strength building, and endurance exercises.
Whey is one of the most pure forms of protein and also easily digestible. The only thing to note here is that it has lactose content, which might not suit people with allergies.
Who Should Take Whey Protein:
- Athletes and sports persons who are in rigorous training.
- People who want to grow muscle.
- People who want to strengthen their muscle and do muscle training.
Major Ingredients: Isolated/concentrated whey, Amino acids, carbs.
How To Use Whey Protein Powder: It is recommended to take 1-2 spoons of whey protein post-workout. The best way is to add a couple of whey protein scoops and shake it up with cold almond milk and chilled water.
Also Read : Peanut Butter Benefits
2. Soy Protein
If you’re lactose intolerant and allergic to milk protein, ten soy protein is your best bet! Soy protein powder is plant-based and has a high protein content. The best part is that it offers each of the nine essential amino acids that promote growth. It is advised not to over-consume this protein as it may mess up with the body’s estrogen levels. Soy protein is cholesterol free and this protein powder benefits those who have cholesterol problems.
Who Should Take Soy Protein:
- People who wish to increase muscle mass.
- People with heart-related issues.
Major Ingredients: Soy flour, concentrates and isolates.
How To Use Soy Protein Powder: Soy protein powder tastes best when mixed with fresh fruit juice with fresh-cut fruits. Just blend everything up, and you have yourself a satisfying drink.
3. Protein Mix For Atta
As interesting as it sounds, the protein mix for atta has varied applications and benefits, such as making Rotis. This protein powder helps a person fulfill their daily protein requirements and allows them to be more potent and healthy! It’s also an excellent option for people who are not big fans of protein drinks and shakes. There are two variants of protein mix for atta.
Vegan Protein Mix For Atta
This plant based variant of this protein mix is ideal for all vegetarian and vegans.
Major Ingredients: Pea protein, brown rice protein and stevia.
Whey + Pea Protein Mix
This protein powder is a mixture of whey and pea protein as the name suggests and ideal for those who want to consume animal protein.
Major Ingredients: Pea protein isolate, whey protein concentrate and stevia.
Who Should Take Atta Protein Mix:
- Regular people with daily protein requirements.
- People who refrain from protein shakes.
- Young men and women.
How To Use Protein Mix For Atta: As the name suggests, the protein powder needs to be mixed with your regular atta. Add one scoop of protein mix to your atta, and then make them rotis! Easy-peasy.
4. Pea Protein
If you’re looking for a vegetarian source of protein, then Pea protein is the best option for you. Pea protein powder is made from yellow peas, legumes, and pulses. It is rich in fiber and also contains essential amino acids. If you’re sensitive to dairy products and eggs, you should definitely go for pea protein. It might be a little challenging to blend pea protein, but that’s just a part of it being 100% plant protein. It is one of the best types of protein powder for vegetarians.
Who Should Take Pea Protein:
- Vegans and vegetarians.
- Ideal for pre and post menopausal women.
- People who are lactose intolerant.
Major Ingredients: Pea protein isolate, Amino acids, Pulses and Legumes.
How To Use Pea Protein Powder: People usually prefer to add pea protein powder to their smoothie, but it also tastes great when stirred into oatmeal.
Also Read : How to Eat Peanut Butter
5. Casein Protein
Casein protein comes from milk just like whey protein, but the difference here is that unlike whey protein, casein is absorbed and digested at a much slower rate. When casein comes in contact with stomach acids, the absorption becomes way slower as compared to whey protein. Casein protein is popular for weight loss, and with managed calorie intake, it can work wonders on the body! If you’re a lactose intolerant person, then you might want to consult a doctor before taking casein protein powder.
Who Should Take Casein Protein:
- People looking for muscle growth.
- People trying to reduce or manage weight.
Major ingredients: Casein Protein concentrate, branched chain amino acids.
How To Use Casein Protein Powder: It’s super easy to use! All you have to do is take 1-2 scoops of casein protein powder in a shaker and mix vigorously with water and ice cubes.
6. Egg White Protein
It’s easy to make out that this protein powder comes from dried egg whites. An interesting fact about egg protein is that its absorption rate is lower than whey but higher than pea protein. It’s a great protein powder to consume if you’re aiming towards weight-loss. Egg white is not only cholesterol-free but also contains zero amount of fat. People often add egg white protein and consume it as a meal replacement drink or smoothie. If you consume it before bedtime instead of eating a full meal dinner, it’s going to work great for you!
Who Should Take Egg White Protein:
- Ones who are aiming at weight loss.
- Athletes on a strict diet who need to maintain calories.
Major Ingredients: Egg white protein isolate, sodium, fiber.
How To Use Egg-white Protein Powder: Egg white protein can be a little difficult to blend and mix, so it’s recommended to use equal parts of whey and egg white protein to make a protein shake using chilled water.
7. Hemp Protein Powder
Hemp protein is the protein powder that vegans swear by! It comes from a natural plant source and is a 100% plant-based protein. When it comes to protein content, hemp protein has the lowest protein content than whey, soy, and casein protein. It is also not very easy to absorb, but the silver lining here is that hemp protein powder is rich in fiber. Overall, hemp protein does not boost your protein intake as much as other protein powders, but it provides you with other essential nutrients for sure!
Who Should Take Hemp Protein:
- Vegans and vegetarians.
- Regular people with daily protein requirements.
- Good for heart patients.
Major Ingredients: Hemp protein concentrate, omega 3 fatty acids.
How To Use Hemp Protein Powder: For best results and increased protein intake, it is suggested to mix hemp protein with soy or whey protein. You can blend a smoothie using milk, banana, hemp+whey protein powder, and ice cubes.
8. Almond Protein Powder
Almond protein powder is slowly becoming a very popular choice among fitness conscious people. It’s rich in dietary nutrients and helps in muscle growth. The best part is that almond protein is both gluten and cholesterol free! It has a rich almond flavor to it that makes it a perfect addition to smoothies and shakes.
Who Should Take Almond Protein:
- Ideal for people with diabetes.
- People who have high physical activity.
- People allergic to gluten.
Major Ingredients: Almond protein isolate, healthy fats and fiber.
How To Use Almond Protein: The best way to consume this protein powder is to mix two scoops of it in a banana smoothie and enjoy before or after workout!
Also Read : Almond Butter Nutrition
9. Plant Based Protein Powder
Plant based protein powder is one of the best sources of natural protein that is free from animal protein. It helps in building muscle and tissues but it may be tough on the digestion part. Nonetheless, it’s high in fiber and contains many essential nutrients. This protein powder is the first choice for all vegans and vegetarians. It aids in weight loss since it’s plant based and has very low calories unlike animal protein.
Who Should Have Plant Based Protein:
- People who refrain from animal by-products.
- Those who want to lose weight.
Major Ingredients: Plant based protein concentrate, grains, legumes, pea, soy etc.
How To Use Plant Based Protein: Stir a scoop into your favorite oatmeal bowl and add some fresh fruits on top!
10. Brown Rice Protein
People who are on a vegan or plant based diet should go for brown rice protein powder. It is high protein content just like whey protein but in a paint form. It builds muscle strength and helps you lose fat. It’s ideal for people who workout daily or have some physical activity.
Who Should Take Brown Rice Protein:
- People on a plant based diet who want to build muscle.
- People sensitive to dairy.
- People who workout regularly to achieve health goals.
Major Ingredients: Brown rice protein concentrate, branched chain amino acids, carbs and fiber.
How To Use Brown Rice Protein: Add 1-2 scoops of brown rice protein powder in chilled almond milk and shake hard. Consume at least 30 minutes after a workout session for best results.
Above are the ten best types of protein powder, along with what’s the best way to use them! Different protein powders benefit different types of people. If you’re a pregnant woman, you should refrain from using protein powder as it may lead to some allergies and sensitivities.
It’s important to include protein powder in your diet whether you want to build muscles or not! It’s a myth that only athletes and bodybuilders need protein powder to boost their health. It can be consumed by one and all but in moderation. There are many exciting ways to incorporate protein powder into your diet and create tasty recipes. Choose the best protein powder for yourself and welcome yourself to a world full of healthy possibilities!