Protein Powders – when to introduce and how to choose the best?
We start thinking about protein supplementation when we want to build muscle mass. This decision is no longer taken only by men. More and more women are becoming aware that they cannot build beautiful muscles, for example, by running, and it is not always possible to prepare adequately balanced meals. Today, we will show you how to choose a protein powder for your workout, what the differences between different preparations are, and when to take them, depending not only on the time of the training.
What is protein and why it is so important for your body
Protein is a building block that affects muscle strength and mass, muscle regeneration, and protection against catabolism. Protein powders are one of the most popular supplements used both by sports enthusiasts and professional athletes.
Your daily diet should include 25-30% protein, 50-55% carbohydrates and 15-25% fat. These proportions may vary slightly depending on your lifestyle, health, diet, activity, but these are generally accepted recommendations.
Protein intake per kilogram of body weight is also specified – healthy and active people should take between 1.4 and 2 g of protein and, in the case of weight loss, even 1.6 to 2.4 g per kilogram of body weight. These values may vary slightly, but one thing is sure: long ago, the myth that the more protein the better was refuted.
Proteins are macromolecules composed of amino acids, the molecules of which contain a carboxyl and amine group. We can synthesize some of them, while some we need to take with food. The protein is involved in the production of connective tissue and metabolism. It protects the body against threats and contributes to the formation of hormones and even DNA. It has to be included in the diet of every person, not just an athlete, and only its quantity changes.
In the context of proteins, amino acids are also worth mentioning – they are building blocks of all the proteins, which is why they are essential during workouts aimed at building muscles. When it comes to amino acids, the most common is the BCAA amino acids, namely leucine, valine and isoleucine. It is recommended to combine the supplementation with proteins and branched-chain amino acids, as they enhance the effects of the supplements.
Protein powders – athlete supplementation
The protein powder is a concentrated source of food proteins intended to supplement the daily ration with essential amino acids and energy. They are intended to accelerate muscle mass and strength building, reduce muscle loss and improve the rate of post-workout regeneration.
When to use protein powders:
when you focus in your workouts on building muscle mass,
if you want to prevent loss of muscle mass during the weight loss process,
when you are unable to deliver to the body protein from food in the desired amount,
if you want to regenerate faster after your workout.
According to the studies, protein supplementation in untrained individuals will not have a significant effect on their lean muscle mass during the first weeks of resistance training. However, as the duration, frequency and volume of training increase, it will improve muscle strength and hypertrophy. Research even suggests that it can accelerate the growth of both aerobic and anaerobic capacity. Interestingly, in bedridden patients, protein supplementation did not prevent muscle loss during inactivity.
Types of proteins (protein powders) – differences between them and recommendations
Not sure which protein to choose? There are many types of proteins on the market, so below are listed the key products.
WPC – whey protein concentrate
Proteins in the protein powder come from milk and have a fast absorption and digestion time and a relatively high biological value (BV 104). The protein content of WPC is typically 70-85%, the remainder being carbohydrates, fats and other components. These products often contain a high amount of exogenous amino acids that feed the muscles. The whey protein concentrate is an excellent choice as a supplement to the diet and if taken around the time of your workout.
WPH – whey protein hydrolyzate
The hydrolyzate is distinguished by the highest protein content in the supplement and the lowest energy value, which is why it may be a good choice for those wishing to lose weight. It is usually free from lactose, as many athletes have lactose intolerance, and, additionally, it is more pure compared to other products. It is recommended due to its high digestibility and rapid amino acid release rate. How is it produced? Proteins are treated with enzymes, in the process of which polypeptide chains are reduced to simpler forms, which makes their absorption by the body much quicker.
WPI – whey protein isolate
Isolates are produced from protein concentrate by microfiltration, as a result of which they contain more amino acids and are recommended when reducing fat tissue and losing weight due to their lower energy value. The protein content of such a supplement varies from 90 to 98% and carbohydrates and fats account for a small percentage. Whey protein isolates are rapidly absorbed, and their biological value is 159.
WPC + WPI – a universal blend
Universal blends of whey protein isolate and concentrate are also an optimal choice, both after the workout, as they contain amino acids, and during the day if you have low-protein meals. These are often products from highly valued manufacturers available in a variety of flavors (e.g., chocolate, caramel), which means that taking them does not have to be an unpleasant experience.
Types of protein powders
Casein proteins
Micellar casein is a natural protein fraction obtained from milk using ultrafiltration. It releases amino acids into the bloodstream for a long time (up to 7 hours) and supports the immune system. Calcium caseinate is the proteins from milk obtained by chemical treatment. It is well soluble in water.
Egg albumin
EGG+ is a chicken egg-based protein powder characterized by ideal aminogram results. It is highly digestible and recommended in a diet requiring proteins with a high biological value. It may replace whey proteins.
Bovine proteins
They are some of the best sources of iron; they also show a high concentration of exogenous amino acids, B-group vitamins, and they contain creatine. Unfortunately, they also have a lot of fat and cholesterol, and have a lower absorption rate than isolates and hydrolyzates.
Plant-based proteins – hemp, soya, etc.
Soya proteins are very nutritious and are additionally a source of potassium, fiber, phosphorus, magnesium, calcium, and B-group vitamins. That is why they are mainly recommended for vegans. Rice protein is recommended to athletes on the vegan diet and those who do not tolerate gluten or lactose. Unfortunately, they are not a complete protein like whey. Hemp protein contains as many as 20 amino acids, vitamins, fiber, antioxidants and many other important nutrients. Pea protein stands out for its highest arginine content. Pumpkin seed proteins are rich in vitamins and are recommended on a low-calorie diet.
Plant-based protein powders absorb worse than preparations of animal origin but are the only choice for people not consuming animal-derived products.
What protein to choose?
tailored to your training goals, such as weight loss, etc.,
corresponding to your diet (e.g. a plant-based diet),
tailored to the type of training (strength, endurance, when a protein that will be released over a long time is required).
Protein – before or after workout?
Not sure when to take protein? The preferred time of protein supplementation depends on its type – whey-based products are absorbed most quickly and should therefore be consumed around the time of your workout, while proteins based on casein and egg albumin at night.
The majority of people want to make the protein intake time dependent on the workout time. The supplementation before a workout will give you a quick amino acid boost, so your body will use them during your training, protecting your muscles from catabolism. The post-workout protein accelerates regeneration processes and should be taken after a maximum of 2 hours, preferably between 30-60 minutes after the end of the activity.
It is not recommended to take too much protein powder, as it can be a burden on the kidneys, the intestines, and the liver. Many people take proteins to gain muscle, but healthy fats, carbohydrates, and even water are also necessary for muscle building. There are no contraindications for the use of protein for weight loss; typically, even increasing the supply during this process is recommended. Of course, it all depends on your goals, but if you want to lose weight without losing lean muscle mass, using the supplements is recommended.
How to take a protein powder
The protein powder is in the basic version mixed with water, milk (sometimes even with juices) as suggested by the manufacturer on the packaging. You can prepare it at home or in the gym by taking a shaker with a special compartment at the bottom and a mixing grid. However, this is not the only option. Many athletes create shakes based on it, adding, e.g., bananas, blueberries, and other ingredients to provide vitamins and carbohydrates. The protein powder can even be an ingredient of pastries such as brownies and even a sponge cake for people who try not to eat sweets. How you will take it is up to you only. However, do not overdo it with the amount; the basis is a well-balanced diet, and supplements are intended just to support it.
Want to take high-quality protein powder? Discover 4F Fuel protein powders that you can take during both weight loss and muscle building. They are available in a variety of flavors and types, so you can be sure you find something that is right for you.
Which Protein Powder is Right for You?
Expert Advice, Food, Nutrition, Supplements
By: Chris Freytag, CPT // December 16, 2020
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Whether you are trying to lose weight, build muscle or just eat a more balanced diet, protein is part of the equation. But do you really need to supplement with protein powder and if so, which protein powder is right for you? From vegan protein powders to whey protein, let’s discuss the options below.
Protein 101
Protein is essential to the human body. Made up of amino acids, protein helps build our muscles, bones, cartilage, skin, hair and blood. And since it can’t be stored in the body like fat and carbohydrates, we need to replenish the supply every day. Most of us need about 0.5-1.0 grams of protein per pound of body weight per day. For example, if you weight 140 pounds, you’ll likely want to be in the range of 70-140 grams of protein per day. Now, the exact number of grams ultimately depends on what your goals are and how active you are.
For athletes and those trying to gain muscle, 1 gram per pound of body weight may be the goal. And while you can obtain the recommended amount of protein per day from your regular diet, many choose to supplement with protein powder to more easily meet their needs, especially when trying to reach a higher number.
Protein Powder
Protein powder supplements are part of the daily routine for many people. I carry protein powder in my gym bag, in my briefcase, and keep it in my kitchen cabinet. It’s a great way to supplement my protein intake. But, with all the different types of protein powder out there, how do you know which protein powder is right for you? Here’s a guide to help you select the right option for you.
It’s also worth mentioning that no matter what protein option you choose, if you’re using it for post-workout recovery, the recommendation is to take it within 45 minutes to 2 hours after your workout for best results.
Whey Protein
Whey protein powder is a fast-absorbing source of protein derived from milk to support lean muscle. Whey protein is a complete protein containing all of the essential amino acids and is very low in cholesterol and fat, relative to other protein sources. It has the reputation as being the best post-workout choice and in fact, studies have shown that your body absorbs and uses whey protein more effectively than other protein sources due to a higher concentration of the BCAA amino acids: leucine, isoleucine and valine. Leucine in particular is beneficial when it comes to muscle recovery. Another bonus? Whey protein curbs hunger and keeps your cravings at bay. Whey protein powder is my #1 choice for supplementing since I usually ingest it for breakfast or after a tough workout.
My pick: BiPro Whey Protein. First off, it’s a whey isolate which is better than a concentrate. BiPro Whey Protein Isolate goes through an advanced process that filters out fat, lactose, sugar and carbohydrates. In addition, it’s clean, it’s easy to digest and BiPro claims to have the highest concentration of Leucine among whey brands. I use it in my smoothies, oatmeal, pancakes, yogurt and lots of other recipes.
Casein Protein
Casein protein powder is the other protein derived from milk but has a slower absorption in the body than whey. It’s often labeled the “bedtime” protein, due to it’s slow absorption, providing hours of repair and maintenance.
My pick: Optimum Nutrition 100% Whey Casein Chocolate Protein. Mixed with water or almond milk, it tastes good at bedtime.
Collagen Protein
Collagen makes up 30% of the body’s protein making it the most abundant protein in the body. It’s responsible for connecting everything together and is found in the bones, muscles, tendons, skin, hair and nails. Collagen protein contains a high amount of glutamic acid , hydroxyproline and proline. These particular amino acids primarily benefit your hair, skin and nails which is typically the more popular benefit collagen users are looking for.
My pick: Vital Proteins Collagen Peptides or Neocell Collagen Powder – I like and use both!
Egg Protein
Egg protein is a high-quality lactose-free protein source and in the world of protein, egg albumen is nearly perfect! Egg protein powders also mix well and can be used in baking.
My pick: Jay Robb Egg White Vanilla Protein Powder. The egg white protein raw material is derived from chickens not treated with growth hormones.
Now if you are a vegetarian or vegan, you are going to go with another protein source like organic soy, hemp or rice protein powder, so let’s discuss some plant-based options.
Related: How Much Protein Do We Really Need?
Plant-Based & Vegan Protein Powder
Plant-based proteins such as rice, pea and hemp are suggested for vegetarians, vegans and those with allergies to dairy, fish, nuts or eggs. Some say plant-based proteins are an acquired taste, but I think they are delicious when mixed with fruit, almond milk, and/or juices. Some are a blend of plants, others are just one source but they deliver protein, vitamins, minerals and often Omega 3 fatty acids.
Vegan protein powders have become more popular as more people turn to a more plant-based diet. But not all vegan protein powders are the same. These are our top picks for vegan protein powders.
Plant-Based Protein Blends
There are several brands of vegan protein powder that use blends of various plant proteins. Below you’ll find our favorite brands mixing a wide variety of plant-based proteins including pea, brown rice, spinach, kale, chia seed and more!
Pumpkin Seed Protein
Pumpkin seed protein powder is a vegan protein powder that is super creamy and delicious. I mix it with almond milk and ice. I love the flavor and it only has 1 gram of fat per 10 grams of protein.
My pick: Omega Nutrition Pumpkin Seed Protein Powder
Pea Protein
Pea protein is one of the most popular vegan options for protein powder. It is a great source of iron, aids in weight loss as well as muscle growth and can improve heart health.
My pick: Evolve Pea Protein
Mushroom Protein Powder
Mushrooms have long been touted for their health benefits and now in recent years, mushroom protein powder is being produced for the masses. Mushroom protein powder benefits are similar to those of whole mushrooms: rich in B vitamins, boosts your immune system and fights inflammation.
My pick: Four Sigmatic
Hemp Protein
Hemp is another vegan protein powder option made by using ground hemp seeds. Hemp is a lean source of protein, is rich in amino acids (containing all 22), and is a natural source of many vitamins and minerals.
My pick: Hemp Yeah
Soy Protein
Another option for plant-based protein powder is soy protein. Soy protein is derived from soybeans, one of the only types of plant-based foods that are a complete protein source, containing all of the essential amino acids the human body needs but can’t produce on its own. Organic soy powders are popular among vegetarians and vegans, however, the health benefits of soy in general continue to be controversial. In the U.S. and Canada, almost all soy that is not listed as organic on the label has been genetically-manipulated, which again prove to be controversial. It is also recommended to avoid hydrolyzed soy protein and eliminate the use of soy protein isolate/concentrate where possible.
My advice: check out and to make informed decisions on soy.
