How to choose the right protein powder, according to experts

Imagine a protein shake and you might think of a gymnasium linked to the muscles. But protein powder is not only for swelling – it also supports the repair of tissues, metabolism and bone health. The key is to choose the right type for your goals. So how do you determine the right one to You? Let the experts open the way.

The protein aisle

“Protein powders are concentrated sources of proteins derived from animal and plant -based foods,” explains Kripa Jalan, nutritionist and founder of Burgers to Beasts. Although whole foods are ideal for protein intake, powders offer a practical alternative to meet daily needs.

Here is a ventilation of the most popular types:

Lactoserum protein

Lactoserum is often the first choice, thanks to its rapid digestion. “It is rich in branched chain amino acids (BCAA), which makes it ideal for post-training recovery and muscle gain,” explains Jashan Vij, health coach. However, its dairy base makes it inappropriate for those who suffer from lactose intolerance or milk allergies.

Casein protein

Another milk -based option is known for its slow release digestion. “It is perfect for maintaining muscle mass during periods of fast or sleep,” explains Vij. It is better to avoid by those sensitive to dairy products.

Plant -based proteins

Ideal for vegans and vegetarians, plant proteins include soybeans, peas, rice and hemp. “Soy is a complete protein, as effective as whey for muscle construction,” said Jalan. “Pea protein is affordable and easy for the stomach, especially when associated with rice to balance amino acids.” The hemp protein provides fibers and omega-3 added, although it is lower in protein. Avoid soybeans if you have allergies.

Egg white protein

A lactose -free alternative, the egg white protein offers a high quality full protein. “It is low in cost and contains the necessary amino acids,” explains Vij. But those who suffer from egg allergies must avoid evolution.

Collagen protein

Collagen protein is less a question of muscle and more maintenance – think of the joints, skin and intestinal health. “It is a main source helped by well-being objectives rather than muscle construction,” adds Vij. Although it can be taken at any time, it is often stirred in smoothies or coffee to facilitate ease.

Hunt for “the one”

What protein powder is the best? There is no unique answer. Your choice depends on your goals.

Develop muscles

For a muscle gain, opt for rapid absorption options such as lactrum isolate or a plant -based mixture, such as peas and rice. “These support recovery and muscle repair, especially after training,” advises Jalan.

VIJ suggests a mixture of whey and casein for optimal muscle growth. “Search 20 to 30 grams of protein per portion, plus BCAA for recovery.” Lactrum is the best after training, while casein works well before sleeping to repair the muscles during the night.

Loss

For fat loss, choose low -carbohydrate and low -fat content options such as lactrum isolate, plant proteins (rich in fiber) or full casein. “These proteins are low in calories but rich in protein, limiting sugar or loads,” explains Vij.