What Are Protein Powders?
To boost the dietary protein intake through diet typically protein supplements are used. It is used in conjunction with an appropriate diet or as a subpar diet’s band-aid.
A definite protein type is made for a specific scenario. For example for slow-release protein, Casein protein is mainly made. Again for a faster release, whey protein is made.
Protein supplements are different from the Amino Acid Supplements. The protein supplement is a non-specific variety of amino acid but in large amount. On the other hand, Amino Acid supplements are in isolation, lesser doses, and for particular purposes.
Protein powder can be got from both plant sources and animal sources. Mainly the vegetarians and the vegans are mainly advised to have this because their diet may be subpar in a case of protein.
Actual Definition Protein Powder:
Bodybuilding supplements are also a dietary supplement which is particularly marketed to the people who are engaged in weightlifting, bodybuilding, and athletics. The most used dietary supplements are protein, vitamin, BCAA or branched-chain amino acids, essential fatty acids, glutamine, meal replacement product, weight loss products, creatine and testosterone boosters. As a single ingredient preparation, the supplements are mainly sold. But at the same time, it is also sold in the form of STACKS which is actually proprietary blends of different supplements. They are sold as offering “Synergistic advantages”. Though the general people consume different bodybuilding supplements, the frequency and salience of use of these people differ from those who consume those for bodybuilding. They are brought to market as a product which can substitute meals, promote weight loss, increase weight gain and develop athletic performance.
History of Protein Powder:
In Ancient Greece, the athletes were suggested consuming huge amounts of wine and meat. All over the world in different cultures in the history of human being the athletes and the strong men used different herbal tonic and concoctions. They have used those to enhance their stamina and strength. In 1910s Eugen Sandow was widely known as the first modern bodybuilder living in the west. To enhance the growth of muscle he advocated the consumption of dietary supplements. In the later part of history Earle Liederman, a bodybuilder, suggested the use of “beef extract” (basically, consomme) or “beef juice”. He did so as a way to increase the recovery of the muscles. In the 1950s the competitive and recreational bodybuilding was getting very popular increasingly. At that time Irvin P. Johnson started marketing and popularizing egg-based powders of protein. The targets of the marketing were the physical athletes and the bodybuilders. A dramatic increase of the bodybuilding supplements related industries were found in the 1970s and 1980s. The extensive use of the new marketing methods actually geared up the increase of that kind of industries. As a result, the recreational bodybuilding started increasing.
Type Or Popular forms of Protein Supplements:
01. Whey Protein
With the other being casein Whey is an element of milk protein. It is considered to be healthier than any other form of protein. The whey is beneficial because of its protein. On the other hand, casein is considered to be a great muscle builder.
Whey Protein Dosage
A highly active person or athlete, who is trying to lose fat of the body preserving lean muscle mass, should take 1.5-2.2 g/kg body weight (0.68-1g/ lb bodyweight) as a good amount.
Again a highly active person or athlete or a person who is trying to lose the fat of his body preserving lean mass should consume 1.0-1.5 g/kg body weight (0.45-.68g/ lb bodyweight) as a good amount.
A sedentary person, who does not want to change the body composition, should take 0.8g/kg bodyweight (0.36/IB bodyweight) for good result.
02. Milk Protein
The blend of whey protein and casein protein is the milk protein. It is usually in an 80/20 blend. It has nothing super specialty. But you can use it as a cheap media of casein and whey protein ingestion. As it’s processing cost is less, it will help you to meet your goal easily.
Milk Protein Dosage
Milk protein is quite a direct form of dairy protein as it is not processed too much. It consist of both casein and whey protein and the ratio of the proteins is always almost 20/80. Depending on the way of processing and species, the ratio may differ sometimes though the difference is very slight.
Milk protein is generally a type of protein which naturally consists of the milk products. Products made of cheese have very close similarity with this but the amount of casein and whey may differ because of processing techniques. In proportion to how solid their state is they may have more protein.
Researchers found that milk protein is in the best quality in the food bound form. But the most interesting matter is that it can be bought in powdered (supplement) form.
This protein can provide the same benefits as casein and whey protein if you take a grain of salt because of the change of dosage. 7-9g protein is generally contained in a glass of milk. But 20-24g protein is contained in a scoop of protein in supplement form.
03. Casein protein
As a component of milk protein whey is well known with the other being casein. Other forms of protein may not as healthy as whey. Whatever the case may be the best muscle builder is casein but whey is more beneficial because of its having protein.
Casein protein Dosage
For those, who are highly active people or athlete or now trying to lose the fat of the body preserving the mass of lean muscle, regularly 1.5-2.2/kg (0.68-1g/IB bodyweight) body weight intake of this protein is a very good target.
Again, a highly active person or an athlete or the people trying to drop extra body fat keeping the muscle intact can intake 1.0-1.5g/kg body weight or (0.45-0.68g/lb body weight) daily and it is also a good target.
But on the other hand, in a case of a sedentary and the people not desiring to change their body composition, 0.8g/kg body weight or 0.36g/IB bodyweight and upwards intake of this protein is a good target.
04. Hemp protein
Hemp is one type of food product which is derived from the plant from which Marijuana originates. The only exception is that there is no intoxicating component in the hemp. The protein fragment of this food product is going to be a very trendy meal replacement supplement. But in comparison to other protein supplements, it is not linked to unique properties still now.
Hemp protein Dosage
For those, who are highly active people or athlete or now trying to lose the fat of the body preserving the mass of lean muscle, regularly 1.5-2.2/kg (0.68-1g/IB bodyweight) body weight intake of this protein is a very good target.
Again, a highly active person or an athlete or the people trying to drop extra body fat keeping the muscle intact can intake 1.0-1.5g/kg body weight or (0.45-0.68g/lb body weight)daily and it is also a good target.
But on the other hand, in a case of a sedentary and the people not desiring to change their body composition, 0.8g/kg body weight or 0.36g/IB bodyweight and upwards intake of this protein is a good target.
05. Type II collagen
Type II collagen or CII is a type of peptide and it is a component of joint cartilage. If it is ingested orally, it will reduce the body’s own CII’s autoimmunity. It results in less inflammation in the case of rheumatism and osteoarthritis. At the same time, it has great benefit to joint health.
Type II collagen Dosage-
In two different ways, Collagen supplements are generally taken. It is taken either in hydrolyzed collagen form or in an undenatured type II collagen from. Each form has its own dosing amount. There may be some similarities of benefits of both types of collagen.
Around 10g of Hydrolyzed collagen is taken as doses for the benefits of joint and skin health. It can be taken with meals. But one thing should be kept in mind that as a protein supplement it can’t be taken in higher doses to develop muscle gain or fat loss because it has less efficiency than any other sources of protein as well as lackluster Amino Acids profile.
To treat rheumatoid and osteoarthritis a very low dose of about 40gm of undenatured collagen can be taken. In this case, the protein can be taken once in a day. There is no specific time of the day to take it because there is an autoimmune component in it. But it is better to take it before breakfast on an empty stomach.
06. Colostrums
Colostrum is a mammary secretion of the animals like the cow. The results of having colostrums as supplementation are very similar to whey protein supplements. But colostrums have some extra benefits for the digestive and immune systems.
Colostrums Dosage
If colostrum is taken as an intestinal health agent or protein supplement, 20-60g will be a good amount. 2-4g or 10-20% of immunoglobulin is contained in this single dose.
Through a powder form, colostrum can be supplemented.
If colostrum is taken to decrease the risk of E.coli-induced diarrhea, 400-3,500mg of immunoglobulins should be there in the supplement. Shortly after a meal, it should be taken. If colostrums are taken to minimize the risk of E.coli related diseases, the source of the supplement should be taken from an animal like the cow which should be immunized against E.coli.
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1 comment
I prefer BCAA intake. Protein is made of the amino acids which are BCAA itself. It’s much more powerful. It’s used to reduce muscle fatigue as well as make muscles grow faster, so I can see an effect really soon.