Animal-Based
Animal-based options include whey protein powder , egg-protein powder , and casein protein powder . Whey and casein powders are derived from cow ’ s milk . They include every essential amino acid and can be quickly absorbed and used by the body in protein synthesis . Egg-protein powders are usually made just from the egg whites . It ’ s dairy free for those who can ’ t tolerate milk products , and contains 25-30 grams of protein per serving . It also has fewer calories than eating the whole egg would have .
Plant-Based
For those who would prefer protein from plant sources , there are many great options available . Soy is one of the oldest plant proteins available . Many people are choosing different options because of the negative effects that soy has on some people . Hemp protein powders and pea protein are two of the other most readily available options . They are not complete proteins , however . Hemp and rice proteins are low in lysine and pea protein is low in cysteine and methionine . If you ’ re using these powders , additional supplements may be necessary .
When to Use Protein Powders
The timing of protein powders depends on your overall goals . Some people consume them an hour or two prior to a workout , others consume it in the minutes following a training session , and still others consume them daily as meal replacements to ensure they get adequate protein .
Use it Before a Workout
Some people prefer not to consume protein shakes immediately before a workout . But for those who do , there is good news , it appears to be about as effective as consuming a protein powder shake immediately after a workout . A high quality protein shake can help your muscles recover more quickly from a vigorous workout or weight lifting session than other protein sources .
Using protein before a workout also gives you much-needed calories and nutrients to sustain you . Cyclists should also get enough protein so that they can maintain their muscle mass . More muscle means more strength to go on longer rides . Cyclists typically also use fast-acting carbohydrate sources during a workout .
Use it During a Workout
Heavy lifters especially need to fuel up on protein . Some athletes like to consume a protein shake especially during grueling and long workouts . This keeps essential amino acids flowing through the bloodstream and to the muscles . Others prefer not to drink them because protein shakes leave some individuals feeling nauseated and sick . If you ’ re doing a shorter workout of less than an hour , it may be better to simply replenish fluids during the workout and add protein afterwards .
Use Protein Supplements After a Workout
Most athletes like to add their protein after a good workout . If you consume added protein in the 45 minutes after you ’ re done exercising , your body uptakes and utilizes more of the protein for repairing and rebuilding muscles . It ’ s one of the strategies that elite bodybuilders use to improve their strength . It ’ s important to take in all the essential amino acids after a good lifting session . If you use animal-based powders you are more likely to fulfill this requirement easily . If you take plant-based , you
might need to add more ingredients to get all your protein needs met .
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