1. What are some of the best sources of protein?

Protein is a vital nutrient, responsible for various functions in the body such as building cells, muscles and tissues, as well as making antibodies and hormones. Protein should be an essential part of an individual’s diet. People who are fitness freak or athletes may benefit from increasing their protein intake.

You can get protein from both animal and plant sources. Some of the best protein sources are eggs, milk, yogurt, fish and seafood, soya, chicken and turkey, nuts, seeds, pork, beans, pulses. Whey protein is another important option as it provides all the essential nutrients to the body.

2. What are the different types of protein?

Protein plays a very important role in our diet and we all know the benefits too. But only choosing the right protein and consuming it at the right time provide optimum results.

Protein can be categorized into 5 types:

Whey Proteins

When it comes to the best protein type, whey protein is the king. Whey proteins are not only loaded with all essential amino acids but are also easily and quickly digested. Sub components (microfractions) present in it offers benefits above and beyond elemental nitrogen and amino acids. Whey protein is available in different forms and the basic one is whey concentrate. Lactose, fats and other unwanted elements are ‘isolated’ out in Whey protein isolate. Whey peptides have been broken down (hydrolyzed), for quick digestion. So the fastest and purest digesting whey proteins you can choose are hydrolyzed whey protein isolates.

Casein Proteins

80% casein protein and 20% whey protein are found in milk. Casein protein is often referred to as a slower acting protein because it takes more time to absorb and digest than other proteins. The right time to consume whey protein is at bedtime.

Egg Proteins

Eggs are considered to be one of the best sources of protein but what makes it good for athletes and bodybuilders is that they are loaded with all the essential minerals, vitamins and EAAs, effective in both gaining and losing weight. Eggs are dairy-free and are a great alternative to whole milk, casein, whey proteins for those with lactose intolerance or milk allergies.

Blended Proteins

Blended proteins contain more than one protein source. They could be a combination of whey protein isolate and whey protein and so on. If you are tight on a budget but want to get the benefit of all types of proteins, go for blended proteins. They provide more sustained protein digestion than single source proteins like casein, whey or egg.

Recovery Proteins

They are moderate carbohydrate, calorie and fast-acting proteins, specially designed to be taken immediately post-workouts when nutrient needs are more and muscle protein synthesis and glycogen are at their peak. Most of them also contain whey protein hydrolysates and supplemental ingredients like BCAAs, creatine, and glutamine to further help the rebuilding and recovery process. This may also include complementing ingredients like betaine, creatine and micronized amino acids to help you with your muscle building goals.

3. What is the difference between fast, intermediate, and slow acting proteins?

Fast, intermediate and slow here refers to the speed with which a given protein is broken down and absorbed. Whey proteins are easy and quick to digest, whole milk and egg proteins are in the middle, and casein proteins are the slowest. Instead of taking the same single source of protein take distinct types or protein blends at different times of the day to achieve optimum results.

4. What are the things to look for when buying protein powder?

When trying to choose protein powder, there are a few things that you should pay attention to, such as the most important information is on the back of the food packaging and that is ingredient list. It is important to check what you are putting in your body. Check the nutrition facts carefully like the number of servings per container, amount of protein per serving and order of ingredients.