How To Choose the Best Protein Powder For You
Protein powder is a great way for you to hit your daily macros. A lot of us have busy schedules and it’s hard to get enough protein from whole foods. There are many options out there such as whey, whey isolate and casein to name a few. Like most of us starting out you’re probably asking yourself, what protein powder is best? In this article we will lay out some of the basics.
Whey Protein
Whey Protein is a great way to improve athletic performance and increase strength. It has been shown to promote muscle growth more effectively than plant-based proteins. Whey is probably the most popular protein on the market today. It contains all of the essential amino acids and is easy to digest. If you are looking to bulk up and put on more muscle, whey protein is your choice.
Whey Isolate Protein
Whey Isolate protein is very similar to Whey Protein. They both come from the same milk concentration. Isolate is simply whey protein that has been filtered in a process to help remove lactose in the powder itself. This protein has been further processed to filter out more fat and carbs than whey concentrate. This leaves a more “isolated” protein source. With that being said, this can come with a higher price tag. If you are lactose intolerant this is definitely the better choice. It’s much easier on the stomach.
Casein Protein
Casein protein is a protein found in milk that gives it the white color. Casein is found in many foods such as yogurt, cheese and formulas for infants. It’s very similar to whey protein except it digests a lot slower. This is a great protein for reducing appetite and making you feel full for a longer period of time. A lot of people that are trying to lose weight but want to keep their protein intake up choose casein for this reason.
How To Pick A Good Quality Protein Powder
Protein powders can be healthy if you choose the right brand. Try and stick with powders that don’t have ingredients including fillers and added sugars. Some fillers to look for are psyllium, sugar, cellulose, or coconut flour. These ingredients aren’t necessarily harmful but they can be a sign of a lower quality product.
A quality protein will contain at least 80% protein. If protein powder is the first ingredient, you are started off on the right foot. Always check the label and pick one with the fewest ingredients.
Best Time To Drink Protein Shakes
We’ve all heard that you need to slam a protein shake immediately after working out so you don’t lose your gains. Evidence has suggested that the anabolic window (Anabolic Window refers to the time after training when your muscles are repairing and recovering) is 5-6 hours after your workout. Ideally, if you’re looking to build muscle mass you should drink a protein shake after you hit the gym (within 2 hours) to repair those broken-down muscles. This helps you get the nutrients your body needs to recover and hit your daily macros. Daily Macros are how many calories you eat in a day and consist of carbohydrates, fats and protein. There are many macro calculators you can find on the internet to find your exact calories to consume.
If you’re not working out you can still have a protein shake. The best time is between meals for a nice snack. Or you can drink a shake to replace a meal. You can create your own shake with your favorite fruit or with any kind of nut butter. The options are endless.
Casein is a good option if you drink a shake right before bed because it digests slower. This can help with your recovery process after a hard workout during the day. It can also enhance your quality of sleep and will fuel you for the next day.
If you’re looking to lose weight a good option is to have your shake in the morning. Starting your day off with a healthy shake can boost your metabolism.
Should I Drink Protein Shakes Everyday
Drinking a shake every day can help you reach your daily macros. If you don’t work out and are pretty sedentary you may not need a protein shake every day. If you’re eating steak and chicken five times a day then you wouldn’t need to take a protein supplement. Keep track of your macros and if it fits in with your nutrition, protein shakes are a healthy way to get your daily protein needs.
How Many Grams of Protein Do I Need a Day
If you research online, you will find answers from .8 grams to 1.5 grams per body weight a day. If you have a sedentary lifestyle you should aim for .8 grams per body weight. If you’re active and working out, aim for 1 gram of protein per body weight. If you’re trying to build muscle mass take 1.5 grams per body weight.
Examples:
150lb Person
Sedentary .8 x 150 = 120 grams/day
Active 1 x 150 = 150 grams/day
Active/Want to add muscle mass 1.5 x 150 = 225 grams/day