Skip to content
As is commonly known, without sufficient protein there is no chance of effectively building muscle mass. In previous articles you learned what the body's daily protein requirement is, both among moderately active people and those of you who regularly sweat it out in the gym. Below you will find information about protein sources and their characteristics. This will make it easier to choose a protein supplement that meets your needs and expectations.
Protein sources
The simplest division of protein supplements concerns the origin of the proteins that are the basis of these supplements. According to this criterion, supplements are divided into those based on whey proteins and those based on plant proteins. Choosing the right type of supplement should therefore begin with a decision regarding the source of the proteins you are taking. This is particularly important for people with allergies or food intolerances and those who, for various reasons, do not consume animal products.
Whey protein based supplements
Supplements based on this type of protein contain a mixture of milk-derived proteins, which are obtained synthetically through thermal and chemical processes aimed at, among other things, removing unnecessary sugar and fat. Whey protein is characterized by a high content of nutritional values and the ability to synthesize muscle proteins. Protein supplements based on whey are definitely the most popular type of supplements used by people practicing sports. There is a huge offer of this type of supplements available on the market, which are divided into three subcategories:
· whey protein concentrate (WPC - Whey Protein Concentrate) - it contains 70 to 80g of protein per 100g of product and small amounts of fat and lactose. Concentrates are recommended for people who are just starting
your adventure with protein supplements, because they are characterized by an affordable price and attractive taste.
· Whey Protein Isolate (WPI) - contains 80 to 90g of protein per 100g of product and a negligible amount of lactose and fat. Isolates are characterized by a fast digestion process, which makes them a good base for post-workout shakes.
· whey protein hydrolysate (WPH – Whey Protein Hydrolysate) - contains from 85 to 95g of protein per 100g of product. Supplements based on hydrolysate are characterized by very good absorption. They are recommended for people who have problems digesting animal protein products.
Supplements based on plant protein
If you are one of those people who do not consume animal products or have food intolerances and allergies, you do not have to give up the possibility of protein supplementation. There are products available on the market that contain only plant proteins. The most popular of them are soy, rice, hemp and pea protein supplements.
Soy protein stands out from the rest because it has all the essential amino acids (especially BCAAs – leucine, isoleucine and valine) and significant amounts of tyrosine. The situation is similar with hemp protein. It should be noted, however, that it has much smaller amounts of amino acids compared to soy protein.
Rice protein is characterized by a lack of lysine, and pea protein does not contain tyrosine and methionine. People on a plant-based diet, or those who limit the amount of meat consumed to a minimum, should pay special attention to the amount of protein consumed, because with regular intensive training they are exposed to protein deficiencies.
[products=2635,1337,2608,1340]
