The only way to build and maintain muscle mass is by increasing and sustaining your protein intake through whole foods or a protein supplement. Whether you’re trying to lose weight or bulk up, protein is an essential macro that will support your journey. There are several protein sources, such as eggs, chicken, oats, milk, and vegetables. Still, preparing protein-packed meals regularly can be challenging for several reasons, such as time restraints, lack of finances, or poor cooking skills – all of which can lead to an inconsistent diet.
Here, protein supplements or powders provide a quicker, smarter, and more economical alternative protein source to help get some healthy amino acids into your system. All you need is a scoop of your favourite powder, some milk or water, and you’re just one quick blend away from a delicious pre or post-workout protein-loaded drink.
However, not all protein powders in the market are created equal and vary in terms of price, macro breakdown, and ingredients. In this post, we’ll share five essential protein supplement ingredients to look for in a product before splashing your cash.
5 Important Ingredients to Look for in a Protein Supplement
Protein
Of course, the purpose of buying a protein supplement is to up your protein intake, so naturally, it is one of the main ingredients by percentage mass. However, there are different types of protein you can choose from in terms of amino acid combinations and concentration.
Whey
Whey is a byproduct of milk which is essentially the liquid remaining upon curd formation after it has been strained. Whey protein is a smart ingredient to add more protein to your diet and increase your muscle mass and strength since the body easily absorbs it. It also contains the amino acid cysteine, which raises glutathione levels – a natural antioxidant. However, whey isn’t suitable for lactose intolerant people or vegans since it’s a dairy-based product.
Casein
Unlike whey, casein is a slow-release protein that is not recommended for everyday use unless it’s blended with other proteins. However, it also contains a solid amino acid profile just like its milk byproduct counterpart. Its main purpose is to help rebuild micro-traumatized muscles during training.
Soy
Soy is a plant-based protein that provides all the essential amino acids needed to optimize muscle protein synthesis post-strength training. It is usually the go-to choice for lactose intolerant and vegans/ovo-vegetarians.
Other Proteins
There are several other protein options you can opt for depending on your physiology, health, budget, and taste preferences, such as brown rice protein, egg protein, pea protein, and hemp protein, to name a few.
Creatine
Creatine is another essential ingredient found in most protein supplements and provides extra energy to muscles to work harder and longer. It is great for people looking to lose weight, increase muscle size, and enhance lean body mass. However, it’s not suitable for people with kidney and liver complications as it can induce different side effects. So, you need to be careful when picking a product and opt for a higher or lower-than-normal creatine count. You can read more about the best protein powder supplements here.
Branched-Chain Amino Acids (BCAAs)
Your body needs a total of nine amino acid types for optimal protein synthesis. Still, three of them are extra important – leucine, isoleucine, and valine – since their unique branched-chain structure allows for a quicker and efficient muscle-building process.
Omega-3 and 6 Fatty Acids
Most experienced fitness trainers, bodybuilders, and athletes emphasize omega-3 and six fatty acids mainly found in fish oil. The primary function of these acids is to reduce muscle inflammation during training, thus, allowing users to train longer and harder.
β-Hydroxy β-Methylbutyrate (HMB)
This organic compound is a byproduct of leucine (a branched-chain amino acid) which has been proven to increase muscle recovery and decrease soreness after intense workouts. Research also suggests that HMB can decrease fat mass and optimize blood markers of poor recovery, thus, increasing overall strength, endurance, and muscle size.
Final Thoughts
And there you have it – the five essential protein supplement ingredients you should look for in a product before buying. Whether you’re a regular or first-time user, you should always read the label to learn about the macro breakdown and ingredients, so you know what you’re putting in your body and whether it’s beneficial for you or not. For instance, a high percentage of BCAAs is not recommended for people looking to lose weight as they increase hunger and appetite, which leads to gain.
