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What we must know about protein supplements (part 2)

Ideally protein requirements must be met by combination of food. Only gaps of mismatch caused by dietary intake or illness or any other stress must be complemented with protein supplements.

Simple tests for protein deficiency is especially when one grows old.

Hand grip Strength test

Hand grip strength is a validated and most feasible bed side method, which makes it attractive and the most frequently used tool for clinical purpose. Grip strength is a measure of muscular strength or the maximum force/tension generated by one’s forearm muscles. It can be used as a screening tool for the measurement of upper body strength and overall strength.

Gait Speed assessment

Gait speed is a quick, inexpensive, reliable measure of functional capacity with well-documented predictive value for major health-related outcomes. Loss of lean muscle mass and strength are important determinants of mobility-disability which can be assessed through gait speed.

Are protein supplements required?

The reasons cited for using protein and amino acid supplements include stimulation and maintenance of muscle growth and strength, enhancement of energy utilization (e.g., adding amino acids to a glucose supplement), and stimulation of the release of growth hormone. It has been suggested that older adults and exercisers looking to support muscle growth can benefit from eating one-and-a-half to two times as much protein as the RDA. Aging tends to reduce the muscle mass and and research shows boosting protein may help increase strength and lean body mass. For someone who exercises with the goal of building muscle, protein supplements intake helps with achieving the goal. But for healthy population, who can access protein from diet, protein powder tends to be unnecessary.

The points of understanding protein powder:

1. What amino acids are in protein powder –its important in considering in protein powders from vegetarian segment.

2. Is it protein powder or isolate, isolate is more powerful.

3. % of protein in product as fillers etc. are also used in powders for tastes, flavors.

4. There are standards that measure the protein profile of individual ingredients.

As said in note 1 there are three streams from which protein come

Non vegetarian: which will be limiting factor for lot.

Milk: people with lactose issues must be careful about it.

Vegetarian: It must be consisting of complete protein profile so for that it must be combination of minimum two basis.

How to Choose the Right Protein Powder?

Whey Protein

Whey protein is also known as the complete protein as it contains the nine essential amino acids that the human body cannot make on its own. Whey protein is made from cow’s milk and is the fastest among all other proteins to get absorbed into the bloodstream. Furthermore, it has the highest concentration of leucine, an amino acid, which is best needed to build muscle and is highly beneficial for people who work out regularly. Whey protein powder includes both whey protein isolate and whey protein hydrolysate which are lactose, high-protein powder with the ideal amount of carbohydrates and fats to ensure maximum muscle gain.

Ideally, the best time to consume whey is within an hour after a workout with an ideal dosage of 20g. However, this dosage is for people that have the training or exercising regularly.

Casein Protein

Casein Protein is the primary protein present in milk. Unlike whey protein, casein has a slow absorption rate which acts as a deterrent to building muscle quickly. Nevertheless, its main advantage is that its effects on the body last for a longer duration compared to whey protein. Therefore, it is widely used as meal replacement shakes such as some people consume it for breakfast to fuel their daily routine or have it just before sleeping.

Soy Protein

Soy protein is a vegan protein; therefore, it is perfect for people who are lactose intolerant and those who are vegan. Defatted and dehulled ground soybeans are the main ingredients of soy protein. However, soy protein too, like casein protein, is not absorbed quickly. Instead, the digestion rate is even lower than that of casein protein. Nevertheless, soy protein contains the amino acids arginine and glutamine in greater quantity compared to other types of proteins. Regarding supplements for maintaining or building muscle derived from plants, it is considered highly effective.

Pea Protein

Yellow pea is the source of pea protein. One of the best attributes of pea protein is its digestibility compared to other proteins derived from plants. Therefore, it is an excellent option for someone with a weak digestive system, who is lactose intolerant or has problems with soy.

However, despite the advantages of pea protein, it also has a few glaring drawbacks. One of the most glaring drawbacks is that it does not have all the essential amino acids that casein protein and whey protein have. Therefore, it is not identified as a complete protein. Nevertheless, combining pea protein with other proteins derived from plants will transform it into a complete protein.

Egg White Protein

As the name suggests, this protein powder is made from dried egg whites. One of the main qualities of egg white protein powder is that the digestion rate is higher than casein protein but lower than that of whey protein. However, egg white protein is less effective regarding the synthesis of muscle protein when compared to casein or whey protein. It is effective as a meal replacement substitute, especially before bed. Furthermore, egg white protein can be combined with another protein powder to ensure additional benefits. However, it is recommended that you consult a doctor before doing so to ensure that you have the perfect combination according to your body, diet, and routine.

Rice Protein

Rice Protein is a useful source of protein, especially for vegans. It may be surprising, but rice protein is an effective source of protein that not only helps in boosting muscle growth but also in reducing weight gain. A 2015 study published in the Journal of Sports Science & Medicine suggested that the unique peptides present in brown rice protein help in reducing weight gain even more than soy protein. A common stigma attached to rice protein is that since it is made from rice, it is bound to be full of carbohydrates with minimal protein content. Interestingly, brown rice is an alternative to whey protein and contains essential amino acids in addition to above 50% total protein. However, brown rice protein. does not contain all of the essential amino acids; thus, it has to be used with another source of essential amino acids to ensure that it provides maximum results.

Hemp Protein

Hemp Protein is a protein that is sourced from plants and is well-liked by vegans. However, people tend to prefer other protein powders over hemp protein. The reason that hemp protein is at the proverbial ‘bottom of the shelf’ meaning the protein content of hemp protein is the lowest when compared to other protein powders such as whey, casein, and soy. But hemp protein powder offers the advantage of providing a healthy dose of omega-3 fatty acids and fiber. Thus, it can be combined with another protein powder to make it a complete protein powder. Hemp protein is particularly useful in completing your nutrient intake rather than boosting your protein intake.

In markers of ranking Soya protein is ranked highest followed by pea.

Most important consideration in any food item including protein powders is bioavailability ---in which soya is ranked almost equitant to meat proteins.

As on request of members we are making protein powder we plan using:

Soya protein isolated 90%

pea protein isolated 80%

That makes it 85 % protein isolates thus higher than 90 % protein.

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