Protein powders are a gym goers essential intake supplement for years. But are you selecting the right one?
The main criteria to select the right protein powder is to look for the amount of sugar, carbohydrate and BCAA (branched chain amino acids) that are present in the protein mix.
Go for Isolates not Whey
There are generally two types of protein. Whey protein and Whey Isolates. Within these two you can always go for the Isolates. Since, Isolates are the purest form of protein that is easily absorbed by the body.
Crude Whey (or) Whey protein is not good for absorption due to its high carbs value.
Less Carbs is Better
Protein supplements are added with carbohydrate. This is good to some extent since it helps in absorption of BCAA’s present in the mix. But, too much of a carbs will only make a spike on insulin levels and reduces the rate of fat burning.
A good rule of thumb is to look at the ingredients list and see the carbs percentage, it should be less than 3%.
Look in to the amount of BCAA
BCAA’s are good for enhancing the protein blocks that to be absorbed by the body quickly. BCAA’s contains amino acids like leucine, isoleucine and valine. Make sure that there is two parts leucine to one part isoleucine and total composition of one part valine. It is generally termed as 2:1:1 always look for this number.
Reduce the sweetners
Sugar is a enemy in all protein supplements. Raw forms of sugar is not essential in any protein mix since they deposit as fats when combined with carbs.
Always go for the artificial sugar remedies. Look only for Stevia as the main source of sweetener in the protein powder that you are buying. Stevia does not contribute to any fats or mingle with the chemical composition.
Summary: Pick your isolate protein powder with 2:1:1 BCAA, less than 3% carbs and stevia as the sweetening agent. You are good with it.