heiwa
protein powder is a common topic for all sports people. There are also a wide range of products on the market to attract consumers' attention with various effects. I believe many people are confused. There are too many products in
that have no idea how to start.
has been struggling for a long time and can't choose the one you like the most. . The result of the
selection is not obvious when it is selected. . .
has obvious effect and is too expensive. . . .
Through market research, I launched this purchasing guide with the attitude of professional objective . (People who don’t have enough reading time, please read the article black box content )
The standard that you must memorize the choice of protein powder
1. Main ingredients (milk source, protein content, fat content, carbohydrate content) 2. Auxiliary ingredients (Bcaa, vitamins, etc.) 3. Taste 4. Price
Milk source
When it comes to cows, many people probably know cows? buffalo? cattle? Let me give you some popular science today. The main dairy cow varieties on the market are: black and white flower cow (Chinese Holstein Friesian); Juanshan cow (Jersey); Swiss brown cow; Chinese grassland red cow; Simmental cow , etc.
The most worth mentioning is Juanshan cattle, which is a precious species protected by the British government's decree. Its biggest advantage is that it has thick milk, high milk production, large milk fat globules, easy to separate, good milk flavor, and protein is also far beyond other ordinary milk.
As the name suggests, the better the milk source, the better the quality of the protein powder. When buying protein powder, ask, what is the source of this protein powder? On the one hand, you can get more detailed information, and on the other hand, you are very professional from the side~
Protein content
keep saying whey protein and sustained release protein ( casein ). Do you understand what the difference and connection are there?
Let me tell you
Milk mainly contains two proteins - whey protein and casein.
whey protein includes lactoalbumin, lactoglobulin (immunoglobulin) and some thermally stable proteins, and is a high-quality fast-absorbing protein.
casein is called sustained-release protein because of its poor solubility, so it has a low digestion and absorption rate in the human body.
As for the protein content of whey protein powder, it can be mainly divided into two types:
concentrated whey protein (WPC) -
whey protein isolate (WPI) obtained by clarification, ultrafiltration, secondary filtration, drying, etc. - WPC is further isolated and purified, and more milk fat and lactose are removed compared to other products, leaving more protein
When we get a bucket of powder, we can compare it with this standard. If we find any error (selling dog meat with sheep's head), it is worth pondering. . .
If you are a old iron with a rich source of daily diet, then choose concentrated whey protein; if it is inconvenient for you to cook yourself, then choose powders with high protein content, such as isolate whey protein to make up for the nutritional deficiency of diet; of course, I bought it all, so I personally recommend to to buy ones with high protein content. The higher the higher the price, the more you like it~ Replenish in time during the window period after training, quickly absorb and recover quickly.
fat content
In whey protein, fat generally comes from milk fat in milk, with a content ranging from 3.5% to 5.2%. Milk fat contains a wider variety of fatty acids, 9 of which are also more unsaturated fatty acids, mainly oleic acid, hexadecanoic acid, mycosatidoic acid, decenoic acid, eicosatidoic acid, linolenic acid, linolenic acid, etc. These are all fats that are beneficial to the human body.
The fat content of different protein powders will also vary slightly due to different processing and processing methods. Overall, fat content concentrate whey protein isolate whey protein.
If you are a beginner, then this fat is actually not harmful to your muscle development. You can consider it as long as it is within the standard range. If you are a fitness expert, you can choose whey protein and calculate the milk fat content marked by the product into your daily diet. If you are a bodybuilder with extremely strict dietary requirements, you can put the milk fat content into your purchase focus. If you lose fat in and , try to choose whey protein isolate with a lower fat content.
carbohydrate content
protein powder carbohydrates can be divided into two categories: lactose and other sugars.
Lactose, as the name suggests, is the sugar that is already present in milk, accounting for 4.6% to 4.7% of the milk
Other sugars are added for seasoning or other effects, such as glucose, maltose, sucralose, fructose syrup, aspartame, etc.
Generally speaking, protein powder contains certain carbohydrates. If you want to gain muscle, this is because muscle growth is not only due to protein, but also requires the assistance of carbohydrates.
If you are regular fitness, you don’t have to deliberately ask the powder you buy to have a low sugar content, just choose normal whey protein; if you want to lose fat, look for a slightly lower carbohydrate content; if you are preparing to lose fat, then you will first choose whey protein isolate, and the carbohydrate source in it is almost the only source of lactose.
auxiliary materials BCAA
branched chain amino acids include leucine, isoleucine and valine. It is the three essential amino acids that cannot be synthesized by the human body and are provided by food protein. It plays an important role in in rapid energy supply, preventing muscle decomposition, promoting muscle synthesis, and relieving central fatigue.
We all know that the basic unit of protein is amino acids, so there are branched-chain amino acids in milk, so the amino acid content in whey protein will not be too different, but different raw materials, processing methods, etc. will lead to slight differences in their content.
So, when the protein content is determined, the more BCAA, the better ~
vitamin
vitamins seem inconspicuous, but in fact it has very, very important significance for the maintenance of normal physiological functions (such as maintaining body osmotic pressure and maintaining muscle excitability ). The proportion of grains, oils and protein in the Chinese diet is higher than that of vegetables and fruits, so it is not ruled out that a small number of people will have a slight lack of vitamins, especially for fitness people, you should pay attention to vitamin supplementation.
From this point of view, if has additional vitamins in the protein powder, it is simply tailor-made for Chinese people.
taste
taste can be divided into taste and texture (that is, the texture of protein powder in the mouth). Needless to mention the taste, there are a variety of flavors to choose from on the market, including chocolate, vanilla, banana, strawberry, matcha, cookies, etc., just choose according to your personal preference. As for the texture, professional evaluation should be divided into the initial feeling before eating, the feeling of entering, and the feeling after swallowing. It can also be divided into powder, paste, sandy, coarse grainy; soft, viscous, crispy, etc.
As for the evaluation of protein powder, it is recommended to compare it with the following standards. Such powder is better:
1. Look at the powder quality: Some protein powders are more delicate, and they will feel talc powder when touched. Such powder will be easier to dissolve and smoother in the mouth, just like drinking milk tea, which is very delicious. If the grainy and sandy texture are serious, the texture in the mouth may be worse (harsh to the tongue). 2. After dissolution: Don’t get too much clumped (hard to wash the cup), don’t be too thick (this will make you feel choked in the mouth after drinking), and don’t be too thin (this will make you feel astringent after drinking) 3. Taste the taste: too sweet and too thick powder will greatly reduce the taste 4. The most important point! If you have the opportunity to try it, you must try it on site. Online shopping is like a blind man touching an elephant, and there is always a possibility of stepping on a thunder!
price
Why consider the price at the end?
Because the price ≠ cost-effectiveness, I personally recommend that if meets the above standards, choose the one with the lowest price as much as possible. This is called high cost-effectiveness ! The idea that price is the king is time to change. It is possible that high-priced fans are not as good as low-priced fans. Low-priced fans are not all cheap. The one that suits you is the best!
I am Azai
Heiwa said that he only drinks konbit because it is safe!
From my perspective, Conbit’s powder is much better than before, with the taste first, and the yogurt-flavored whey is my favorite!
