working out and spending time on the go is a very healthy way to take care of your body, especially when our society is so used to sitting at a desk all day. If one of your goals with working out is to be stronger and build more musclehow can you make sure you are achieving this?
One key to building stronger muscles is to make sure you get enough protein in your diet so your body can repair the muscles you work. According to the International Society of Sports NutritionConsuming protein after a workout provides your body with the essential amino acids needed for muscle repair.
Depending on what you like to eat after working out, it can sometimes be difficult to find a healthy, high-protein snack. This is why many people turn to protein powder or shakes for a post-workout treat.
If you’ve ever searched for a protein powder, you know how overwhelming it can be to choose from so many options. registered dietitian Amy Goodson, MS, DR, CSSD, LD author of The Sports Nutrition Playbook and a member of our expert medical board says there are two main types of protein powders to look for: whey protein and casein protein.
“Whey protein is a milk protein and is considered one of the fastest digesting proteins and is also naturally the highest in branched-chain amino acids (BCAAs),” Goodson says, “and casein protein is also a Complete milk protein that provides all of the essential amino acids, but is digested more slowly, which can help keep athletes and sportspeople in an anabolic state for a longer period of time.”
We asked some dieticians about their favorite brands and types of protein powders hoping it can make your selection process a little easier. Read on to learn more, and for more health tips, check out The best yogurt combinations for stronger muscles.
“Zhou Plant Complete is a plant based protein powder which has a complete amino acid profile. And since the protein is fermented with shiitake mushrooms, they have a higher digestibility score. Finally, this protein powder has no added sugars but comes in amazing flavors!”
– Lauren Manaker, MS, RDNauthor of The new mom’s pregnancy cookbook and Feeding Male Fertility
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“NOW Grass-Fed Whey Protein is made without synthetic growth hormones, antibiotics, or pesticides. Whey protein has a good amount of branched-chain amino acids, making it a great choice to support a workout. With a whopping At 19 grams of protein per serving, this powder is an excellent option for people who want the benefits of whey protein.”
– Manager
“Garden of Life’s Raw Organic Protein is a plant-based, non-GMO certified organic protein powder. It’s naturally free of the most common allergens like dairy and wheat. It’s made from various plant protein sources, but primarily pea protein.” It can be used as a meal replacement, mixed into recipes to boost protein, and added to any health weight loss regimen.If you opt for protein via vegan powders, it is vital to select a protein powder that is made with all 20 acidic amino acids. Garden of Life provides an amino acid panel to show that it contains all of the essential amino acids in high volume. Any vegan protein powder that does not have an amino acid panel should be avoided because it likely does not contain all twenty.”
– Trista Best, MPH, RD, LD a registered dietitian Balance One Supplements
“Six Star Casein Protein Powder is a high-quality protein blend designed to fuel your muscles. Each serving contains 26 grams of protein derived from a variety of sources and digested at different rates. Casein is another dairy protein, but unlike whey, is digested more slowly over a period of around seven hours, making it perfect to drink before bed when muscles are fasted during sleep.”
– Janet Coleman, R.D. a registered dietitian with the consumer magazine
“This egg white protein powder is unflavored, which makes it a good addition to smoothies when you want your other ingredients to shine. Eggs are a high-quality protein source, and this powder provides 16 grams per serving. This is a quality protein powder for people who want the benefits of including egg whites in their diet in a convenient way.”
– Manager
“This popular protein is not only affordable and available in a wide variety of flavors, but it also contains the highest quality protein. A one-scoop serving provides 24 grams of protein, which is the ideal amount for the body to process efficiently. By choosing this protein powder, you’ll also get 5 grams of branched-chain amino acids (BCAAs), which are essential for muscle building and recovery.”
– Better
“Protein powder can provide more than just the protein needed for recovery and growth. Orgain’s organic, vegan protein gives the consumer probiotics and fiber as well to aid in gut health and immunity. This protein contains zero grams of sugar and is gluten-free and non-GMO. The 21 grams of protein in this powder come from plant-based sources, making it ideal for vegan consumers as well.”
– Better
And for more, take a look Organic Protein: What Nutrition Experts Want You To Buy.
