Does your diet contain enough protein? The daily recommended intake of the macronutrient for Australian adults is about 0.08 grams per kilogram of body weight, according to HCF. This is one of the three “macros” that also include carbohydrates and fat. Besides getting enough protein in your diet, there are also different protein powder types you can take for different functions.
Here are some of the main ones:
1. Fitness Protein
If you do gym workouts, it’s important to boost protein intake for various functions. For example, extra protein can help with building muscle. Muscles are about 80% protein, excluding water.
Athletes often experience sore muscles after practices. This could include tennis players with sore arms, or football players with sore legs. Protein intake can help to repair the tiny tears of the muscle tissues.
This “tear and repair” process can help to build muscles. However, athletes tend to focus more on improving muscles’ function over their form.
2. Toning Powder
This type of powdered protein focuses on toning muscles instead of adding bulk. This process is often referred to as “cutting” since it involves reducing calories and fat while maintaining lean muscle. You’ll still need some healthy fat like omega-3 fatty acids.
Increasing protein intake can tone muscles by increasing the fat-burning rate. Besides reducing fat intake, exercise is another key part of muscle toning. The goal is to target particular muscles, so they become lean and conditioned instead of larger. Some popular toning exercises include crunches and lunges.
3. Energy Protein
It’s important to boost energy for functions like pre-workout supplementation or as a pick-me-up during the day when you’re feeling sleepy. This type of supplement adds protein plus other ingredients like chocolate beans and root crops for increased energy levels.
This can help to improve your performance at the gym, work, school, and so on. The main function of protein is to fuel muscles.
If you need instant energy, then you should boost your carbohydrates. This can include foods like brown rice, corn, and sweet potatoes,
The caffeine in raw cacao and carbs in maca root can be combined with powdered protein to boost energy and protein levels at the same time. These options are healthier than artificial caffeine sources, for example.
4. Pump Protein
This type of powdery protein creates muscle pumps, which are ideal for weightlifters and bodybuilders in particular. You can achieve the pump from natural and organic ingredients, including pea protein, cinnamon powder, and coconut sugar.
The term “muscle pump” refers to a technical term known as “transient hypertrophy.” It’s temporary muscle growth. This happens when fluids like water and blood build up in the muscles due to movement. The result is larger-looking muscles due to the muscles requiring more nutrients and oxygen.
5. BCAA Protein
Branched-chain amino acids (BCAAs) have been gaining attention in recent years. These aminos include three of the essential amino acids (EAAs) people must get from food and supplements:
- Leucine
- Isoleucine
- Valine
Past studies show that BCAAs might provide benefits, including workout pumps, muscle building, and workout recovery. It’s important to get enough of all 9 EAAs, but BCAAs seem to be some of the most important aminos for reaching fitness goals.
The BCAAs are sometimes combined with other ingredients like superfoods, minerals, and electrolytes. This can help to make workout performance and recovery more effective.
In recent years BCAAs have been trending in the dietary supplement market. In order to build muscle mass, you’ll need enough of the 9 EAAs and 11 non-essential amino acids (NEAAs). However, consider that Leucine has the highest daily recommended intake (DRI) among all EAAs.
When selecting a protein powder, you have several options for functions like energy boost, pre-workout supplement, and weight loss. Different products have different formulas to provide the type of powered protein you need.
Author: Helen Harry
