Download >>> https://byltly.com/2815rt
As a nutritionist, I'm often asked for protein sources that are budget-friendly and easily accessible. In particular, I'm often asked about protein powders. My goal with this article is to provide a detailed overview of the benefits and drawbacks of protein supplements, as well as to provide a list of resources for finding affordable protein powders. Many Americans struggle with weight management and muscle building because they lack the adequate amount of protein in their diet. Protein supplements can be an efficient way to make sure people meet their daily quota without going overboard on fat or carbs. There are several types of supplements available including: whey, casein, soybean, rice and hemp proteins - each vary slightly in strength and ingredients. However, their primary purpose is to provide a healthy dose of essential amino acids that the body uses to rebuild muscle tissue. Whey protein Whey is often considered the gold standard of protein supplements because it's high in branched-chain amino acids and contains all nine essential amino acids. Many experts recommend it because it digests quickly and increases blood levels of amino acids for a short period of time. Because whey digests so quickly, it's best consumed immediately before or after a workout. It can also be used throughout the day if taken several times daily. The drawbacks to whey are flavor and cost. It is very sweet, which can make it overly flavoring in recipes like smoothies. Whey protein powder is also more expensive than other options. Casein protein Casein is a slow-digesting protein that provides a steady stream of amino acids to the blood, which can help with muscle building and recovery. It's often recommended to take casein before bed because it digests slowly and can help prevent catabolism while you sleep. Casein is much thicker than whey and usually has a chalky taste when mixed in liquid. It's also much more expensive, but this can be avoided by purchasing a casein/whey blend, which usually works out to be the same price as whey alone. Soy protein powder Soy is another complete protein that contains all nine essential amino acids, but there is some debate as to whether or not soy proteins are as effective as other types. Soy has been linked to a variety of health benefits including lowering cholesterol and reducing the symptoms of menopause. In fact, many dairy-free products use soy as a substitute for milk. However, some studies have shown the estrogen-like effects of soy can actually cause negative side effects in men, such as breast enlargement and reduced sperm count. Therefore, although it's a good protein source for women, I recommend that men avoid it unless recommended by a physician. Rice protein powder Rice is an easy-to-digest source of carbohydrates. As a result, it provides more sustained energy than many other types of protein powders. Because rice is also very low in fat, it's recommended to take this supplement before or after a workout to give the body something to use for energy during the post-exercise period. This product has become very popular for this reason; people who are on diets tend to use rice protein powder because it's digested quickly and offers a quick burst of energy. cfa1e77820
Bình luận