With the hectic schedules and busy lifestyles most of us have, it can be incredibly difficult to maintain a regular workout routine and reach your desired physique. Most of us are juggling work deadlines, everyday errands and some time away with friends and family that we sometimes disregard our fitness levels.
Even die-hard gym-goers may have difficulties finding the time to commit to a full-fledged workout routine. This is why taking shortcuts in improving your current physique and reaching your dream body may be a more appropriate solution. Browsing through effective and easily digestible online protein powder made for women and incorporating it into your diet is perhaps the most convenient and efficient means to reach your goals.
What Are Protein Powders?
Protein powders are dietary supplements produced by extracting protein from various sources. These products allow you to consume this nutrient conveniently and easily, particularly for people trying to build up their physique. And best of all, you can shop online protein powder products conveniently from the comfort of your home.
Protein is one of three macronutrients – carbs and healthy fats – that provide essential amino acids (EAAs) to the body. These acids help maintain the health of your skeleton, muscles and organs. It can also help enzyme and hormone production, offers immune system support and regulates your cholesterol, blood pressure and sugar levels.
The amount of protein you need depends on your age, weight, fitness levels and future goals. For moderately active individuals, the recommended daily dose is 0.8 grams per kilogram of body weight whereas athletes or bodybuilders may require 2 grams.
If you have specific dietary or fitness goals, you may need to speak to a nutritionist or dietician to confirm your optimal daily dose for your desired results.
What Are the Benefits of Using Protein Powders?
Using protein powder supplements can bring a multitude of benefits for your overall health, as well as support for your growing muscle mass and physique as you try to achieve your fitness goals.
Weight Management
Protein has a highly satiating nature, which means it keeps you full for longer so you don’t reach for midday cravings or nightly snacking. This nutrient is also linked to increased metabolism and greater fat-burning abilities, which means your meals can get digested more quickly and you won’t notice a build-up of unhealthy weight along the way.
Muscle Growth
As the driving force behind bulking up and achieving a lean body, protein powders contain minimal fat and carb concentrations so you can easily reduce your overall calorie intake.
This helps you focus on growing pure muscle mass and minimising the fat on your body, without feeling hungry or deprived of essential nutrients.
What Are the Different Types of Protein Powders?
As you’re browsing through online protein powder collections, you may notice several options with varying ingredient lists and potential benefits. While they all have the same purpose, they may differ in their sourcing and processing methods.
Whey Concentrate
Perhaps the most popular protein powder option, whey concentrate filters out milk’s high lactose and fat content. Its protein concentrations can range anywhere from 30 to 80%, with the remaining percentage being a mix of carbs, healthy fats and minerals.
Due to its mid-range potency, whey concentrate is best suited for average activity levels or if you’re trying to regulate your diet. You can also use it in smoothies as a meal replacement to facilitate weight loss.
Whey Isolate
Next up is a potent concoction of at least 90% protein. It’s produced through a cold micro-filtration process that removes most of the fats, carbs and lactose content.
Its low-carb nature means it’s suitable for individuals who want to speed up their muscle-building process and give their body the boost it needs to cut down unnecessary calories.
It also helps avoid muscle breakdown for both pre and post-workout use, which can help you mitigate muscle damage and soreness over time.
Whey Hydrolysate
A less common but effective option, whey hydrolysate is derived through a process called hydrolysis – it involves heating proteins up, adding enzymes and breaking them down into smaller peptides.
While it does have its sports and athletic uses, whey hydrolysate is normally found in medical products and baby food due to its lower concentrations. Thanks to its light and creamy texture, it serves as a refreshing and easily digestible summer shake for both pre and post-workout regeneration.
Soy
If you’d like to avoid dairy products, you could go for protein powders made from dehulled and defatted soybeans. This plant-based option is a fantastic alternative for lactose-intolerant individuals who want the same benefits as regular versions without the associated digestive issues.
Despite having lower bioavailability and a lower absorption rate, soy protein contains all the essential amino acids that support muscle growth and regeneration.
It also contains isoflavones, which act as antioxidants and have been linked to health benefits such as reducing the risk of heart disease and improving bone health.
Casein
This dairy-based option is rich in glutamine – an amino acid that aids faster muscle recovery and minimises soreness after intense workouts. It takes a bit longer to digest because it forms a gel-like substance in the stomach and offers a sustained release of essential nutrients for workouts.
Its slow-digesting nature means that it’s best suited as a bedtime option or a meal replacement shake to keep you full for longer. While it may not be as effective for immediate post-workout recovery, casein can still support long-term muscle growth and repair.
Pea
Another plant-based variety, pea protein is an effective alternative to dairy-based products. It’s produced by extracting the ingredient from yellow peas and may be combined with other sources like rice or hemp to create a complete amino acid profile. You can find high-quality options, such as those available on amazon.com, to easily incorporate into your diet.
Speaking of its amino acid concentration, it’s packed with arginine, which is an important component for human growth hormones and also contains a variety of BCAAs, including leucine, isoleucine, and valine. All of these ingredients aid muscle recovery and speed up post-workout repair.
Collagen
As the most abundant protein in our bodies, collagen makes up about 30% of its dry weight. While it’s often associated with the beauty industry and marketed as the secret to maintaining a youthful complexion, it can also support tissue growth in our muscles for long-term recovery.
It can also support joint health and reduce the risk of injury during workouts. This means that you can enjoy uninterrupted training sessions with minimal disruptions and maximum gains.