8 types of Protein powders

 An overview of common Indian diet

·       Traditionally in most of culture of India is tend to have high carbohydrates and low proteins diet.

·       It is largely carbohydrate based; cereals, pulses, veggies and fruits.

·       It is low in proteins as it is vegetarian diet what is followed in most of region.

·       Dietary intake focuses on two big meals namely lunch & dinner, little snack and no breakfast so throughout the day only 3 meals are taken by most of individuals.

·       Following this 3 meals a day plan can lead to lots of deficiencies including micronutrients (calcium, iron) and deficiency of macro-nutrient proteins.

·       An adult requires proteins as per his/her body weight. So, if for e.g. a man with body weight of 70 kilograms will require proteins 70 grams.

·       Indian diet do not meet the requirement of proteins as the plant proteins are insufficient and are incomplete proteins therefore, supplements are required to meet the need.

1000 brands in market - Tough task or matter of convenience?

 If you enter protein supplements on Google, there will be endless results of products, list just seems to be not ending, and the market of protein supplements is so vast that rather giving you best product it just end up confusing you. Best protein powder can be decided by our own requirement, depends on your fitness goal.

Whey proteins are one of the most commonly used proteins and is best for day-to-day use. It contains all the essential amino acids and is easily digested. Whey isolates and concentrates are best to use after a workout.

On following criteria you can choose the best protein product for you

1.       Amino acid profile = There are 9 essential amino acid, if they are all present in any protein, that protein is called as good amino acid profile. Those 9 amino acids are: methionine, trptophan, valine, isoleucine, lysine, phenylalanine, threonine, histidine and leucine. Some food will have all of these 9 some may lack 1 of amino acids or 2 or may be more than 2 of these 9.

2.       Biological value BV = BV is value given to all sources of proteins it’s how well the proteins are absorbed, digested & utilized for growth. Numbers from 1-100 is given to all sources of proteins depending upon their BV. In this list 70 is considered as passing mark and best protein is considered to whey proteins with the score of 104, eggs are just passed with BV score of 74.

3.       BCAA = Branched Chain Amino Acids are alike essential amino acids they are 3 in number; presence of them makes amino acid profile richer and results in good muscle growth. BCAA are Isoleucine, leucine and lysine.

4.       Your fitness target = This is much clear to everyone.

Few examples to simplify:

1.       Build muscles – For muscle growth, choose proteins that are high in BV value (a value that measures how well body can absorb and utilize a protein). Whey proteins are best choice for it.

High in BCAA, added essential amino acids &

 

sourced from whey protein isolates 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2.       Lose weight – Choose the proteins which has little or no sugars (malto-dextrins/sweeteners are also counted as sugar)

3.       Weight gainers – Protein > carbohydrates (1:2 or 1:3 or 1:4) combination is weight gainer. One should not consider them as proteins powder because the amino acids profile does not meet the BV value also proteins are sourced from soya or peanut. 

                                                                   

loaded with carbs and sugar another weight gainer

more carbs comparatively less proteins

proteins are sourced from skimmed milk powder

4.       Diabetic protein powder – Low carbs and no sugar variant are available for diabetic patients. consult dietician before taking such supplements.

5.       Low proteins for kidney patient – There are abundance of brands which focus on providing proteins for clinical purpose, one of them is proteins for renal care. Consult dietician for selecting best brand for you.

6.       For children – Nutrition is pivotal in growing period therefore children protein powder must be rich in all nutrients. Instead of focusing on only proteins, one should make smart choice by picking powder that fulfills most of %daily value. 

7.       Vegan proteins – If you are following vegan diet and avoiding milk then you should choose plant based protein powder. 

Amla, brahmi in ingredients, proteins are sourced from soybeans

 

 

 

8.       Powders for taste – There are many brands named under protein powder, which neither meet the BV (biological value) nor PDCAAS value; it provides you more of carbs, sugars and other nutrients and fewer amounts of proteins. High sugar level added to such powders increases the palatability. Such powders claiming as protein powder are sourced from soya proteins or peanut proteins. Because the quantity of protein per scoop (approx. 30 gm.) is hardly 2 -3 gm. therefore I put these brands in powders for taste.

very high quantity of carbs excellent example of powders for taste