What Type of Protein Powder Should I be Using?

Let's talk about protein powder

Protein powder is one of the most widely used supplements in the US. People use them for various reasons – to lose weight, improve sports performance, build muscle mass, or overall wellness. Look around, and you'll find that the options are endless. So how do you know what type is best for your personal health goals? Let's explore.

Protein is an essential part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and make hormones and enzymes. Protein is considered a "macronutrient," meaning that you need relatively large amounts of it to stay healthy.

Protein participates in practically every process of your body's cells. It plays a part in metabolic reactions and immune responses. Protein provides a source of energy, assists in cellular repair, forms blood cells, and more.

Over time, a lack of protein can make you lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism. It can also lead to anemia when your cells don't get enough oxygen, which makes you tired.

The most apparent reason to supplement with protein powder is to reach your daily protein intake goal. Protein powder can serve many different purposes when it comes to your health.

If your diet lacks high-quality protein sources, supplements will allow you to get the nutrients you need. Vegans and athletes building muscle may need extra protein, which they can find in supplements.

Protein powder can help you feel fuller longer. This can decrease overeating and help with weight loss.

Just like protein helps rebuild and repair muscle after a workout, it can help prevent the muscle loss that comes with aging. The use of protein powder should be supplemented based on factors such as weight, activity level, and age. Having a higher protein intake alongside exercise also contributes to repairing damaged muscles and tissues. 

Although the purpose of protein powder is the same at the end of the day, there are many different forms of protein powder. They can vary in quality, such as amino acid profile, digestion rates, and hormonal effects.

Whey protein is the most well-known of all the types of protein powder. It has a quality amino acid profile to stimulate muscle protein synthesis. Since it is acid-soluble, it is digested quickly. It also contains a large amount of leucine which has been shown to regulate muscle protein synthesis. Whey protein is made with cow's milk; not everyone can adequately digest it. Or some people may have an allergy to it. 

Casein protein is another protein derived from milk. Casein differs from whey in its digestion rate. Casein has a much slower digestion rate and has been shown to inhibit protein breakdown in the body. This means that it will aid in decreasing the amount of muscle breakdown per day, making for total muscle growth over time. It has been shown that it is best to consume this type of protein before bed when your body has a more extended period without food. 

If you cannot tolerate protein from cow's milk, soy protein may be a good alternative. It is a high-quality protein. However, it does contain phytoestrogens, which can decrease testosterone if taken in large quantities. Although it may not maximize muscle growth as much as whey or casein protein, soy does contain all essential amino acids. It can be a good alternative if you are lactose intolerant, vegan, or older. 

Another alternative for those who are unable to consume milk is egg protein. Eggs have long been known as one of the best protein sources in the world. Along with their high level of nutrients, they also have reasonable digestion rates and a high leucine content. Skeletal muscles use leucine to help with energy during exercise. Egg protein also contains essential amino acids and micronutrients that have been shown to promote weight loss by reducing hunger. 

Plant proteins offer an option if you are vegetarian, vegan, or don't seem to react well to other protein powder types. The downside of plant-based protein powders is they may contain only some of the essential amino acids for muscle growth that their animal-based counterparts. However, research has shown that combining plant protein with other enzymes can help speed up digestion to aid in muscle protein synthesis. A well-formulated plant protein, alongside supplemented enzymes, can be sufficient for muscle growth.

Protein powder is a great supplement to help you reach your fitness goals. Whether you're looking to build muscle, lose weight, or improve your performance, there's a type of protein powder that can help you achieve those results.

Not all protein powders are created equally, and it is essential to sift through the options to figure out which product is best for you. Choose a product that compliments your goals and fits within your lifestyle. If you have a medical condition, check with your healthcare provider for any questions regarding the interaction of protein supplements with medications.

Whether running a marathon, climbing a mountain, or competing on the world's tennis stage, the Hydro Helix E3 formulation can power you through. Whether you are a serious athlete or a weekend soccer coach, the E3 formula is your best choice for performance fuel. Check out our website for more information.

At Body Helix, we start with an unapologetic obsession for exceptional quality and make innovative products to serve athletes of all levels. We believe in and promote salutogenesis. Your wellness is our primary directive. We continually research to provide reliable information and actionable tips to optimize your fitness.

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Andrew Puckett
Director of Marketing
Team Body Helix