BEGINNERS GUIDE TO CHOOSING THE BEST PROTEIN POWDER

The types of protein powder you should opt for as a beginner are one of three: Whey protein concentrate, Whey protein Isolate, and Vegan protein powder.

Are you at a stage in your fitness journey where you feel you are not getting enough protein? Have your gym trainers or friends told you that you need to start taking protein supplements? Or are you feeling a lack in developing both strength and muscle size? Don’t worry you have come to the right place! Let’s get you started.

Protein is an essential building block for our body. It is not just used in the creation of new muscle but in maintaining your organs, creating hormones, and other bodily functions. Unfortunately, most of us just do not get enough protein from our food. This is multiplied if you are a vegetarian or a vegan.

According to some estimates, the body needs 1.2 to 1.5 grams of protein per kilogram of body weight. That means if you are 70Kgs, you will need 105 grams of protein. One of the most protein-dense foods eggs is just 6 grams of protein. So, you can imagine just how little protein we are getting compared to what our body needs is.

Having said this, remember that supplements should not be your first step in getting adequate protein. You must first maximize the amount of protein you can get from your everyday meals. Try eating as much protein food as possible first. Eggs, Paneer, Chicken, Beans, and rice (the combination). Make sure each of your meals has enough protein and we will do a blog on which are good sources of protein for Vegetarians and non-vegetarians soon.

NATURAL PROTEIN SUPPLEMENTS 

Once you are convinced that you cannot add any more protein to your diet that is when you start thinking about supplementation. The choice of protein depends upon two big factors. Your nutritional preferences e.g. Vegan, lactose intolerant, Non-vegetarian, etc. And the second important choice is your budget. Protein powders can vary to a great degree with regard to their pricing. The most expensive protein powders are the powders imported into India.

Most concerns when using protein powders revolve around these three things:

a) Is the protein powder genuine or counterfeit?

b) Will it cause my kidney damage?

c) Is it like using steroids?

With regard to the counterfeit question. It all depends on where you purchase the protein powders from. Most of the big, famous brands are unfortunately at risk of being counterfeit, especially from unauthorized dealers. If you are buying from our store, each of the products comes directly from the company, and hence there is no chance of them being counterfeit.

WHEY PROTEIN POWDER 

Protein powders have been laboratory-tested for years. They are one of the most researched and tested supplements. However, there is a common concern that protein powders cause kidney damage. The truth is that exceeding the protein requirements every single day over a lifetime could cause this damage. However, most of us are nowhere close to our minimum protein requirement, let alone exceeding it. As a beginner to protein powders, you will typically have one scoop of whey protein a day. That will be fine. If you already have a pre-existing kidney issue, please consult your doctor before supplementing with protein powders.

This is a common misconception, protein powders are not steroids. They do not work like steroids in the body. Steroids are banned in most athletic events, yet most athletes use protein powders because of their ability to provide the body with the right nutrients needed for muscle growth.

The types of protein powder you should opt for as a beginner are one of three.

Whey Protein Concentrate: This is the most common form of protein powder available. It is the most basic form of whey protein. Whey protein is a protein that has been extracted from whey. Which is the liquid part of milk that has been turned into curd or cheese. The clear liquid that is left behind is processed and the end product is this kind of protein powder. This is also the cheapest of the whey protein powders available.

Whey Protein Isolate: This is a more refined whey protein. It is perfect for people with sensitive stomachs. If you have a slight intolerance towards milk, this protein powder is for you. Whey protein isolate is a purer form of protein and hence is a bit more expensive as well. If this fits your budget please purchase this over whey protein concentrate.

Vegan protein powder: These powders are essential for vegans or non-vegetarians who are lactose intolerant or avoiding milk. These powders are made typically from plant sources such as peas, brown rice, and soy. These protein powders also have a number of other vegan ingredients that help aid the body with its vitamins and minerals as well. When choosing vegan protein powders, avoid the powders made from Soy. Or Soya beans. As soya beans are the most industrialized crops and often can cause issues with estrogen balances.

As a beginner to protein powders, their taste will need a little getting used to. They might not taste as amazing as the sweet desserts we are used to. Some of the flavours might feel synthetic and that is because they are. Only a few brands used genuine coco for example in their protein. So be patient and try different brands before you finally settle on a brand whose flavor you enjoy. 

A word of warning. The vegan proteins do taste bitter and not everyone enjoys that flavour. However, you can add it to a smoothie to mask the flavour. Make sure you choose a protein powder with as few additives and bulking agents as possible. You must always read the ingredients before buying. See how many of the ingredients you do not understand. If you are so inclined to do so, research the ingredient online before buying.

As a habit coach, I believe that getting enough protein for the body is very important. Not just from a fitness lifestyle perspective. But also, from the perspective of taking care of your body and longevity. So, choose your protein powder well. Decide on what kind of protein you will try first, whey concentrate, whey isolate, or a vegan protein powder. Then find something that suits your budget. Always remember to buy from a trusted source so that you get a genuine product.

Finally, keep coming back and reading more articles as we become your guide on this amazing fitness journey you have started.