Here's how to stir up the best protein shake for you!

Protein powders are a quick and reliable way to ensure your body is wholly nourished with all the essential nutrients. Protein powders are generally consumed for a variety of reasons – to lose weight or gain muscle mass, to improve athletic performance or to ensure overall fitness.

But look around and the options of protein powders are endless. They come in a variety of flavours in powder form or in ready-to-drink packages. So, here’s a quick guide on the different types of protein powders available in the market and their benefits.

Whey protein isolate

Whey protein is one of the most commonly used proteins and is best for day-to-day use. According to the National Institutes of Health in the USA, it contains essential amino acids that are easily digestible and absorbed quickly compared to other proteins.

Soy protein isolate

Unlike most other plant-based proteins, soy protein is a complete protein. This means it contains all of the essential amino acids your body cannot make and needs to obtain from food. A study published in the National Library of Medicine in the United States showed that people who consumed soy protein after a workout had a 22% greater increase in muscle protein synthesis.

Egg white protein isolate

Another common choice, eggs are an excellent source of protein, with a single large egg containing six grams of it. Eggs also contain all the essential amino acids in the right ratios, so the body is well-equipped to make full use of the protein in them.

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Milk protein isolate

Milk protein helps support immune function and enhances muscle growth. According to National Institutes of Health in the USA, its high protein content may offer benefits such as aiding muscle growth, promoting fat loss and strengthening bones.

Brown rice protein isolate

Brown rice, which is a 100% plant-based, is a good choice for vegetarians or for people who don’t consume dairy products. It’s packed with incredible antioxidants and nutrients to aid in muscle recovery, fat burning and stabilising blood sugar levels.

The bottom line

Read the label. It is essential to understand all the details of the product to ensure that it best suits your requirement. If you're a bodybuilder, you're going to shift to the drinks that have a bit more protein, and if you're an endurance athlete, like a marathoner, you may favour drinks with more carbs to stay energised for longer. If your goal is to lose body fat, change to a protein shake that's high in protein, has fewer carbohydrates, and only a little bit of fat.

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