Carrying on from last week’s post in regards to the supplement industry, I am going to cover the use of protein supplements to increase overall protein consumption throughout the day. For those competing in sport, protein requirement can be hard to hit. For example, a competitive athlete as a rough guide should be aiming for at least 1.7g of protein per kg of bodyweight. This is on the lower scale and can rise to 2.3g+ per kg of bodyweight. Weights 4 Women has looked at a few of the popular supplements and summarized them……..
Below is a list of supplements you will find on the shelves of many stores.
1) Whey concentrate is the most basic form of protein that is found in many protein supplements on the market. People who are looking for an inexpensive protein supplement will find be able to source pure whey concentrate at a good price.
2) Whey Isolates are one of the quickest absorbing proteins on the supplement market, aside from specially manufactured proteins. Pure isolate proteins tend to be expensive compared to concentrate supplements. Often good value supplements can be found with a mix of isolates and concentrates.
3) Hydrolysate protein is the most expensive supplement you will find on the shelves of supplement stores and is the highest quality of protein available. The price can be double that of other supplements so maybe not the best option for those on a restricted budget. Hydrolysates provide highly absorbable protein peptides that can have a great anabolic effect, signalling cell hypertrophy.
4) Soy protein is not that popular compared to other protein sources due to its biological value being relatively low. However it is a good source of protein for those looking for a vegetarian source of protein.
5) Casein based products generally are referred to as slow release proteins. Casein has a major advantage over other sources of proteins that it has the ability to provide your body with a slow and steady release of amino acids over a few hours. This would generally not be ideal for post workout, but for other times of the day – Casein is a fantastic choice!
Depending on your budget and requirements be sure to compare different supplements on the market. One additional point I would like to make, be careful of the sugar content in some supplements. Many poor quality supplements can contain up to 40g of sugar per serving – this may be far from ideal depending on your specific goals.
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