There are many protein powder brands on the market, protein sources are different, the content is different, the selection of skills, the following to follow the nutritionist to choose a high-quality protein powder.
1. Classification and characteristics of protein powder
Protein powder is classified by source mainly animal protein powder (such as: whey protein, casein protein) and vegetable protein powder (mainly soy protein) and mixed protein powder.
Animal protein powder
Whey protein and casein in animal protein powder are extracted from milk, and the whey protein content in milk protein is only 20%, and the rest is casein. Compared with the two, whey protein has a higher absorption rate and a better ratio of various amino acids. Casein is a larger molecule than whey protein, which is slightly difficult to digest. Can better promote the body muscle protein synthesis.
According to the degree of processing and refining, whey protein powder can be divided into concentrated whey protein powder, separated whey protein powder and hydrolyzed whey protein powder. There are certain differences in the concentration, composition and price of the three, as shown in the following table.
Vegetable protein powder
Plant protein powder due to rich sources, the price will be much cheaper, but also suitable for milk allergy or lactose intolerance patients choose, common soy protein, pea protein, wheat protein, etc., of which soy protein is the only high-quality protein in plant protein, can also be well absorbed and utilized by the human body, but due to insufficient methionine content, Therefore, the digestion and absorption rate is relatively lower than that of animal protein powder.
Mixed protein powder
The protein sources of mixed protein powder include animal and plant, usually made of soy protein, wheat protein, casein and whey protein powder mixed processing, effectively make up for the deficiency of essential amino acids in plant protein.
Second, there is a knack for choosing high-quality protein powder
1, check the ingredients list to see the source of protein powder
The ingredients list is sorted by ingredient content, and the higher the order, the higher the ingredient content. We should choose protein powder with good digestibility and absorption rate, and the simpler the composition, the better. The order of digestibility of common protein powder on the market is: whey protein > casein protein > soy protein > pea protein, so whey protein should be preferred.
The specific choice of whey protein powder, generally choose concentrated whey protein powder, for lactose intolerant people can choose to separate whey protein powder, and patients with poor digestion and absorption function are recommended to choose hydrolyzed whey protein powder.
2, check the nutrition facts table to see the protein content
The protein content of high-quality protein powder should reach more than 80%, that is, the protein content of every 100g protein powder should reach 80g and above.
Third, the precautions of supplementing protein powder
1, according to the individual situation appropriate supplement
Foods rich in high-quality protein include milk, eggs, lean meat such as livestock, poultry, fish and shrimp, as well as soybeans and soy products. In general, the recommended amount can be reached by eating a balanced daily diet. However, due to various diseases or physiological factors, such as postoperative rehabilitation, patients with disease cachexia, or pregnant and lactating women who have insufficient dietary intake, additional supplements should be appropriate, but attention should be paid to excessive intake of protein to avoid increasing the burden on the kidney.
2, pay attention to the deployment temperature
The dispensing temperature can not be too hot, easy to destroy the protein structure, about 40℃ can be.
3. Don't eat it with acidic drinks
Acidic drinks (such as apple cider vinegar, lemon water, etc.) contain organic acids, which are easy to form clots after meeting protein powder, affecting digestion and absorption. Therefore, it is not suitable to eat with acidic drinks, and can be added to cereal, lotus root powder, milk, soy milk and other foods or taken with meals.
Post time: Oct-18-2024