Pro Tip: The Basics to Protein Supplementation @phathippienutrition
Choosing a protein can be tough, there are so many out on the market! Here's a guide to help you choose the right one for you.
Whey Proteins: Most common!
Concentrate- The least processed form of whey. Contains anywhere from 30-85% protein. This form contains the most non protein properties with high amounts of lactose per gram. Basically it's the cheapest & crapiest form of whey. Don't drink this.
Isolate-This form begins as concentrate then is processed to filter out lactose increasing amount of protein per gram. Usually contains around 90% protein. Isolate is typically absorbed within 30-45 min after consumption.
Hydrolyzed- Is highly processed or "pre-digested", allowing extremely fast absorption to the body. This form typically breaks down within 10-15 minutes after consumption.
Casein- Slow absorbing protein, releasing over a period of 6-8 hours. This is a great bed time protein to stay anabolic af through the night.
Plant Alternatives: Good for people sensitive to lactose or someone following a plant based diet. They are easily digested and get the job done!
Vegan/Plant Based- The most common alternative proteins are Pea, Soy, and Brown Rice. The absorption rate is about the the same as isolate. Also they contain a full amino acid profile. Alternatives are just as effective in building muscle and aiding in recovery.
Fillers-WATCH OUT FOR CRAP!
Gums-Used to bulk up the protein and save $ for manufacturers.
Artificial Sweeteners-Chemicals that make your protein taste good but are slowly killing you.
Dextrin/Glucose- Think starch, think unnecessary ingredient.
Carrageenan-Added for mix-ability but is linked to ulcers and abdominal distress.
Simple ingredients are your best friend. My protein literally has 3 ingredients! Yes, I understand you like your cinnamon bun toaster strudel crap filled flavors but suck it up buttercup health trumps taste 10 of 10 times (that's a proven fact lol). Here's a list of my favorite brands: @musclefeast @nkdnutritioninc @earthfedmuscle
Happy Saturday fit fam! #protip