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Just a note to say that I am a recent convert to Jay Robb protein and am totally, completely impressed. Our protein powders are usually much easier to digest than meats, due to no fat in our product and because of the balance of amino acids. The flavor is great, and unlike some other protein drinks that I've seen, it has all natural and very few ingredients and no sugar. I love this stuff! There are various blend of both Casein and Whey protein powders out there, and a lot of bodybuilders take a diy approach and blend their own protein shakes. If you have never bought a protein supplement before, here is what you need to put into consideration:.
Dried milk powder still contains lactose and can cause stomach distress in people intolerant to this milk sugar. Adding water to dried milk powder forms a glass of milk. Protein forms 38 percent of dried milk powder. Whey protein powder is a derivative of milk, but it is percent whey protein. Manufacturers take extra steps to create whey protein powder.
You first heat milk until curds form and then strain these off. The leftover whey is processed and formed into a powder. Whey protein contains very little lactose, so people with lactose intolerance can usually tolerate it. Whey protein isolate is 90 percent or more protein, while whey protein concentrate is 29 to 89 percent protein.
Casein, the other type of protein in milk, is also available as a protein powder. It digests more slowly than does whey and is the type of protein that usually triggers allergies in people with sensitivities to milk. You can also purchase other types of pure protein powder, such as egg white, soy, rice and pea.
These protein powders are good alternatives for vegans or people with milk allergies. You use dried milk powder as a substitute for liquid milk or to boost calories in smoothies, soups and casseroles. While you could use dried milk powder as a post-workout drink, whey protein is the drink of choice for many strength-training athletes. The whey is quickly digested and available to muscles for repair, recovery and growth.
You can add whey protein to smoothies, casseroles and soups — you can even use it in baked goods. Consult your doctor or dietitian before adding a protein supplement to your diet, and check the label before you buy -- different brands of protein powders can have different calorie contents.
Milk-based protein powder supplements include whey and casein, which are available as separate powders. Both are rich in amino acids and considered good protein supplement options, according to the National Strength and Conditioning Association. Which one you choose depends on your needs, however. Whey protein is considered fast-acting, while casein is considered slow-acting. This refers to digestion and uptake of the amino acids by your muscle. Nutrition information may vary depending on brand and serving size, but a scoop of one commercially available casein powder contains calories, 1.
Both beef and egg protein powders are considered high-quality sources of protein, which means they contain all of the essential amino acids. However, beef protein powders also contain creatine and carnosine, which may be beneficial when you're strength training, according to a article published in the Strength and Conditioning Journal. One scoop of commercially available percent beef protein powder has calories, 3 grams of carbs and 24 grams of protein.
A scoop of egg protein powder has calories, 2 grams of carbs and 22 grams of protein. There are a number of different types of vegetarian protein powder options, including soy, pea and hemp protein. These types contain all the essential amino acids. Compared to the other protein powders, both hemp and pea proteins may be your lowest-calorie option; however, they are not as good a source of protein. One scoop of one variety of soy protein powder contains calories, 3 grams of carbs and 25 grams of protein; one scoop of pea protein powder has 80 calories, 1 gram of fat, less than 1 gram of carbs and 16 grams of protein; and one scoop of hemp protein powder has 90 calories, 3 grams of fat, 9 grams of carbs and 15 grams of protein.
How you mix your protein powder can also affect calorie intake.