You have probably heard about Whey Protein, the world’s best-selling protein supplement. Extracted from whey, it is widely used for building muscle mass. Because of their high fame, many have become interested in protein supplements and their benefits and from this, several questions appear: Are there other protein supplements? How to consume them and, after all, what are they?
What are protein supplements?
Proteins play many roles in the biological world: they transport nutrients through the body, help speed up chemical reactions, and build the structures of living things, such as collagen.
Although they have a wide range of functions, all proteins are made up of the same 20 building blocks called amino acids.
Knowing this, we can describe protein supplements as supplements that contain protein. These items are thus categorized for a better customer experience during the search, making the whole process easier.
The consumption of protein is important for everyone, this substance can be achieved through natural protein sources such as: peanuts, oatmeal, meat, natural yogurt, milk, legumes, eggs, fish, turkey breast, cheese, quinoa, soy, and others.
What are protein supplements for?
Protein supplements are used to achieve a certain level of protein. This level may be desired by people who have difficulty consuming from natural sources, by the elderly, or by athletes
- People with low protein consumption: This may be because they don’t like the most common sources like the ones mentioned, or because they don’t obtain the indicated amount even though they consume rich sources;
- Elderly: From the age of 40 years, we lose 8% of muscle mass every decade. These figures reflect the need for protein replacement;
- Athletes: For competitors, the need for protein is greater because of the high demand for muscle mass production. This shortage requires a person to get more of the substance compared to people who do not participate in sports.
Because of the body’s need for protein, people who fall into any of the above groups should look for other ways to allocate this substance in their diet. Supplementation is a great way to do this, through 3 quick steps everyone who wishes can have access to quality supplements and insert them into their routine in a simple way.
What types of protein supplements currently exist?
This category of supplements can be found in a number of formats, such as: powder, capsules, tablets, or in ready-made drinks.
There are several protein supplement options, such as:
- Albumin: Composed of dehydrated and pasteurized egg white, albumin has a high protein content. Rich in essential amino acids and B complex vitamins (phosphorus, iron, and potassium), it acts in the metabolism and satiety, acting in the weight control. Besides its low price, albumin is a great supplement option for those who are lactose intolerant or allergic to cow’s milk protein, present in Whey, for example.
- Meat: Supplementation with hydrolyzed meat protein is indicated for those who are lactose intolerant, because it offers all the benefits of food, including the 9 essential amino acids for the body without the fats present in meat. Rich in creatine, the supplement provides energy and fast absorption, similar to hydrolyzed Whey protein.
- Casein: Extracted from milk protein, the term casein comes from the Latin “caseus”, which means cheese. The protein is produced through a process of filtering the food and is commonly sold as micellar casein. Rich in amino acids such as glutamine, it helps muscle development, and it also has arginine, a natural precursor of the growth hormone.
- Soy: Soy protein is an option for vegetarians. It contains glutamine, arginine and BCAA. It has antioxidants and isoflavone, which helps control healthy cholesterol.
- There are 3 types:
- Soy concentrate: This supplement contains up to 65% of the protein present in the grain.
- Isolated Soy: Made from soybeans, it contains 90% protein and 0% carbohydrates.
- Texturized Soy: More commonly known as “soy meat,” it is eaten in chunks or in granular form and is made into a concentrate.
- There are 3 types:
- Whey protein concentrado (WPC): This Whey option is the lowest cost. It is little chosen because of the longer absorption time and lower digestion in the body. The processing is through simple filtration, keeping 80% of the protein and 20% distributed between fats and carbohydrates.
- Whey protein isolated (WPI): With a more refined filtering process, isolated, Whey protein has 90% protein. Depending on the brand, fats and carbohydrates can reach 0%, making it stand out from the previous option and being a good option for people who are lactose intolerant.
- Whey protein hydrolysate (WPH): Like the more expensive Whey, the hydrolyzed supplement has a better quality. Its filtering process is meticulous and its protein concentration reaches 92%. It has a fast absorption because it is hydrolyzed, that is, it breaks down long protein chains into smaller particles. It is also a good option for people with lactose intolerance or allergy to milk protein.
What are the benefits of protein supplements?
Protein is used by all our cells. Therefore, it is essential for the proper functioning of the body and brings several benefits.
Protein supplementation helps in the development of these benefits, improving the performance of each area:
- They help you to increase muscle mass: Protein helps muscle growth. This happens through protein synthesis, a determining factor for muscle hypertrophy.
- Improve skin and hair: Even the appearance of hair and skin changes, the most commonly used protein for this is collagen, known as the “fountain of youth”.
- Recovery from injuries and wounds: With proper consumption, the recovery process speeds up, improving the healing of injuries and wounds.
- Control blood pressure: In a survey by doctors at Boston University, participants who consumed 100 grams of protein a day were 40 percent less likely to suffer from hypertension. The study was monitored for 11 years, containing diets rich in protein of animal or vegetable origin.
- Reduces cholesterol problems: According to research done at the University of Toronto in Canada, adults who replaced their saturated fat consumption with soy protein achieved a 3 to 4 percent reduction in LDL cholesterol.
- Post-workout muscle recovery: Used in muscle building, proteins act like bricks and therefore aid in recovery after training.
- Benefits for diabetics: Several studies reveal the benefits of protein supplements for diabetics. The proteins that compose these supplements help control blood glucose levels, which helps not only diabetics but also those who wish to improve blood sugar levels.
What is the recommended dosage of protein supplements you need to take per day?
The optimal daily dosage may change from person to person and also from supplement to supplement.
The elderly, for example, should take in about 1.2 grams per kilogram of body weight daily. Except for this group, one should follow the RDA (Recommended Dietary Allowance) recommendation, which indicates 0.8 grams per kilogram of body weight.
This measure results in 12 to 15% of the daily caloric needs, that is, those who need 2,000 Kcal per day, should consume 60-75 grams of protein daily.
Protein supplements for athletes
The protein recommendation for people who practice physical activities is the same as the ones mentioned above, but not for athletes. The recommendation for protein consumption may vary according to the modality practiced.
The recommendations for daily ingestion for strength athletes are 1.5 to 1.8 g/kg/day and 1.2 to 1.6 g/kg/day for endurance athletes.
For muscle mass increase, the recommendation is 1.2 to 1.8 grams per kg of body weight.
There is no benefit in consuming more than 2 grams of protein per kilogram per day; on the contrary, it can lead to overload and health problems even for athletes.
Therefore, athletes should pay attention to the amount supplemented, after all, protein supplements help in the performance of training by its stimulating action; they activate the metabolism and accelerate fat burning; they promote energy; they compensate the greater nutritional need and rehydration.
Do protein supplements have contraindications?
Consuming extra protein will not be bad for most people. However, if there is no attention to eating habits, you can overdo it.
Scientific research shows that too much protein can cause stomach, liver, and kidney problems, as well as dehydration and loss of calcium. Therefore, take care of your diet to consume protein naturally or through supplements, but in the right amount.
How to choose the best protein supplement?
In addition to the benefits for sports practitioners, protein supplements help in preserving and building muscle fibers that we lose over the years.
With the increase in demand and its various types (concentrated, isolated, hydrolyzed, etc), imported, national… many end up not knowing which supplement they should buy.
With this in mind, we have separated some important points that you should evaluate before buying:
1º Protein concentration: In general, the more protein and the less carbohydrates, the better the product is.
2º Company credibility: The information provided about the product must be complete; What is it used for? How does it act? What is the recommended dosage? You should buy from a trusted supplier to avoid any problems.
3º Scientific basis: When you find information in a supplement’s package insert, for example, you should know the basis from which they took that. To do this, it is important that the company’s website provides a range of content that explains everything you need and want to know about what has been purchased.
Through these and other points, HealthProtection was born! A company that filters nutraceuticals according to the health areas you want to take care of. We offer pre and post purchase support, all with quality scientific information and in a language accessible to all. Check out our platform!
