Protein Powder
Today is all about protein powder. We'll have a guide shortly, but in the meantime here's some information about PP.
Price:
The price should be reasonable and in your price range. The price should also be compared to the quality of the protein. Expect a higher quality protein to cost more money than one of lower quality. Also, look at the serving size. Some PP's are 2 scoops instead of one, making the bottle go much faster! And always look at the grams of protein per serving, plus the amount of sugar and fat. Some of the brands sold in grocery stores are loaded with junk you don’t need!
Purpose:
Different types of PP's have different purposes. You'll see meal replacements, which are higher in calories because they take the place of a meal. Weight gainers are designed for bodybuilders who are looking to build out. Whey protein is the standard that most PnP'ers should use. It is good post workout and throughout the day. It is a protein derived from casein, the protein found in cows milk and is a very high quality source of protein. (Note: whole food sources are always a preferred method of getting protein) Here are some of the types of Whey Proteins: (from Bodybuilding.com)
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Concentrates are about 80% pure protein. They are cheaper, and may not have as smooth a taste as isolates. People that are lactose-intolerant may have a problem with concentrates, and people may have problems with gas. If you have no problems, whey concentrate is still good to take, and in fact contains fragments that are beneficial that are removed from isolates.
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Isolates are at least about 90% pure protein. They are more expensive and tend to have a better taste. (good if your goal is weight loss) WPIs (whey protein isolates) can be made different ways.
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Ion-exchanged - this is the standard WPI. Impurities are removed, but so are beneficial peptides that are included in WPCs.
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Micro-filtered - this is kicked up a notch. The whey is filtered to an isolate, but the peptides that are in concentrates remain in tact.
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Hydrolyzed - this is micro-filtered whey kicked up a notch. It goes through another filtration process that breaks it down more and makes it quicker digesting. (This is the best type!!)
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Micellar casein protein (casein is the protein found in milk, and is part whey) is a good bedtime protein, because it digests slowly. It's always a good idea to have a protein shake before bed. (Note: if you are lactose intolerant, you may find casein proteins difficult to digest)
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Soy protein comes from soybeans. It can be taken by anybody who wants to reap the health benefits of it, and especially for vegetarians to help increase their protein intake. (Good if your goal is weight loss)
Blends
Many of the "designer" proteins are blends of the above. They are more expense then the individual types.
Taste and Mixability
A lot of protein powders have a really bad aftertaste. Or don't mix well w/o a blender. Higher quality powders now mix/taste better. It's a good idea to check with other people to see what their experiences are. Amazon.com has a lot of user reviews of PP's and, of course, you can check right here!
If you have a bland or icky tasting powder, you can mix several items into it. (Note: this will add to your calorie content). I add lots of these when I'm making a meal replacement shake:
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Natural PB
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Nuts
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Banana or Berries
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Coffee (esp. flavored)
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Milk
You can also add PP to other foods, such as oatmeal.