15 Jan 7 Protein supplements that build and maintain muscle
I really believe in food first but if you struggle to meet your protein targets then supplements are a great way to build and maintain muscle.
And the biggest advantage of supplements is they’re both convenient and cost-effective.
As the health and fitness industry has expanded more types of protein supplementation have appeared on the market.
So which one do you chose?
- Whey Protein
Most available protein powders are made of whey, a type of dairy-derived protein. It has a complete amino acid profile so contains all the essential amino acids you need for a healthy diet.
Two types of whey protein exist; isolate and concentrate. Isolate yields a high level of protein and contains almost no lactose.
The concentrate is the cheapest option but has a higher lactose, fat, and carbohydrate content.
- Casein protein
Like whey protein, casein is a by-product of milk. The main difference is the speed the body digests them. Whey is broken down quickly, providing essential amino acids for muscles which really helps post-workout.
Whilst casein is a slow digesting milk protein, which provides a continuous release of amino acids over a longer time period.
Casein protein powder is really creamy and makes the best puddings, even when mixed with just water!
- Pea Protein
Pea protein is 100% plant-based and perfect for vegans or anyone with allergies to dairy.
One downside is it’s not available in as many fantastic flavours as whey or casein, and on its own, it doesn’t taste amazing.
Regardless, you can easily improve the flavour with stevia or other sweeteners!
- Brown rice protein
Brown rice protein is an ideal choice for anyone looking to increase their daily protein intake but avoid dairy and soy.
Or, for vegans and anyone with allergies to wheat, gluten, eggs, dairy and soy.
Derived from the whole rice grain it’s not a complete protein, but can easily be combined with other protein powders or protein sources, such as egg as to complete the essential amino acid profile.
- Hemp Protein
Nutritionally, compared to the other plant-based proteins, hemp protein is probably the best in terms of amino-acid profile.
It also contains omega-3 and omega-6 healthy fats and a ton of fibre. You’ll find hemp protein tastes even better when mixed with chocolate or cacao powder.
- Egg White Protein
Egg white protein is a non-dairy supplement that contains all nine essential amino acids. It’s lactose-free and a fantastic alternative for those intolerant to dairy. What’s more, it’s pretty much fat-free.
- Soy Protein
Soy is another plant-based protein very popular with vegans however it’s highly processed. It contains isoflavones a type of phytoestrogen, essentially a plant version of oestrogen.
Some worry phytoestrogens may play a role in breast cancer development but no studies have so far confirmed any risk.
But other studies show iso-flavones reduce the risk of osteoporosis!