Choosing the right protein powder for your morning smoothie can be a challenging task due to the fact that there are many different varieties. The list of protein powders is long, from whey to soy protein, casein and rice protein, to hemp and pumpkin seeds protein powders, and the list continues.
However, when it comes to making a good decision of which one you should buy, the first thing you need to consider is your own personal preferences. If you are a vegan, then whey protein is certainly not your best choice.
Depending on your goals and dietary restrictions, you can make an easier decision of which powder is the most suitable for you.
Another important factor is the bioavailability of the protein powder, which shows the way it is absorbed by your body. Protein Digestibility Corrected Amino Acid Score or PDCAAS, is the way it is assessed. It ranks from zero to one, the later being the one of best quality.
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#1. Whey Protein (PDCAA value 1.0)
Made most commonly from cow’s milk, this protein is considered to be the best protein source since it has all the essential amino acids. Human organism easily absorbs whey protein. Furthermore, whey is a great leucine booster, which is an excellent source of nourishment for your muscles after long and hard workouts.
#2. Casein Protein (PDCAA value 1.0)
Although the human body does not absorb casein protein as easy as whey, it is considered to be a healthy option for losing weight since it gives you the feeling of fullness for longer periods. Casein is the main protein of milk. It is a good combination with whey for your post-workout smoothie. While taking casein alone does not help in muscle building, combining it with whey is a great enhance for forming of your muscles.
#3. Egg White Protein (PDCAA 1.0)
Protein from egg whites is absorbed easier than whey but faster than casein. It is a good option for your post workout smoothie. Egg white protein powder is a convenient option for lactose intolerant sportspeople, while still containing a complete protein.
#4. Soy Protein (PDCAA value 1.0)
Soy protein powder digest at the same speed as egg whites. It is a plant based protein convenient for vegans. Soy protein is an excellent immunity booster and it also helps in improvement of digestive health and brain function.
Although it is a complete protein source, since it contains all of the essential amino acids, much research needs to be carried out to confirm whether it is related with the higher risk of breast and uterus cancer in women, and decreased amounts of testosterone levels in men. Therefore, to be on a safe side, it may be a good idea to vary your plant-based protein choices, including soy protein powder once to twice a week. You can choose pumpkin seeds proteins or peanuts proteins on the other days.
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#5. Pea Protein (PDCAA value 1.69)
Sportsmen and women who are lactose intolerant or vegan can choose peanut protein powder as the best plant-based protein option since it is absorbed by the human body almost instantly. However, they should bear in mind that this protein is not a complete protein. It needs two amino acids to combine with, so that it offers the same source as whey or egg whites. Therefore, the best option to combine it with is rice or hemp protein.
#6. Hemp Protein (PDCAA value 0.46)
Hemp protein is another plant-based protein that does not contain all of the essential amino acids. However, combining it with pumpkin seeds or pea protein is a great option for obtaining the necessary requirements for building muscles. It is an excellent source of fiber and omega-3 fatty acids, making it a good option if you want to make a change in variety for your morning and post workout smoothie.
Learn how to read the labels:
If you want to make the best choice of serious mass protein, you will need to know what to look for when you read the labels on the protein powder aisle.
- organic and non GMO powders are always the best option
- the first ingredient you read on the list must be the name of the protein itself
- see whether the powders contains artificial sweeteners and avoid buying products that contain high amounts of sugar
- see if there are any additives as they can do more harm to your body than any good
- see if the powder is flavored as you don’t need any artificial tastes for your smoothie. Neutral flavor is the best option.
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