Protein power is now popular among gym-goers. It can help to build muscles. You will find different kinds of protein powders in the supplement stores. To get the best one you need to understand what to look for in a protein powder. Here are some things to look for in a protein powder.
You should try the whey protein isolate. This is a complete protein and a less expensive one as well. It will be easily absorbed by the body. So, it is very effective for muscle synthesis compared to the casein-based power that gets digested slowly.
The BCAS ratio is the branched-chain amino acids. These are the three protein building blocks that are important for growth and maintenance. BCAAs are sources of leucine, isoleucine and valine. You should look for two parts leucine, one part isoleucine, and one part valine. This ratio is ideal for muscle building, overcoming fatigue, and fat loss. If these amino acids are not listed in the protein powder then you should look for another one.
The protein powder must contain up to 3% of your daily carbs value per serving. Carbs increase insulin which in turn promotes the absorption of amino acids. It stimulates muscle growth. Protein power with this amount of carb will give you the carbs your body needs after a workout.
Amount of sugar
In many protein powders, you will find artificial sugars like stevia. But even artificial sweeteners can cause harm to the beneficial gut bacteria. Stevia also tastes a bit weird. So, look for the unsweetened ones.
You should trust third-party endorsements like NSF which are ‘certified for sport’. So, if you see this seal you know that the protein powder will be affected. These powders are tested for any contaminants or substances that are banned by different sports organizations.
So, you need to choose an unsweetened protein powder, has a 3% carb value, the NSF seal, and the correct BCAA ratio. The source of protein must be whey protein isolate as these are easily absorbed by the body. You should go for 150 calories per 25 grams of protein per day for fat loss and muscle building. Protein powder is good for those who are regular at CrossFit and other exercises. But make sure that you take the right amount of it. If necessary, consult your physician or trainer before taking protein powder.