Contents : - Hey , No Whey ?
- Collagen , Good for you...Bad for Mama Earth ?
- Rice Rice baby.....
- Hempire Strikes Back!
Protein powder is a useful addition to your diet whether you’re looking to lose weight, bulk up, or simply supplement your food intake. If you’ve looked into protein powders, you might have noticed many different types that claim a variety of benefits.
But what’s the difference, and which is best for women over 30?
Let’s take a look at the main types of protein powder to understand the best option for your body (and pocket).
( SPOILER ALERT : It's Hemp Protein powder....and you'll find out exactly why you need it. )
What’s in Protein Powder?
Before jumping into the different types, it’s worth looking at what’s actually in protein powder. Unsurprisingly, the main ingredient is protein derived from a plant or animal source.
Some powders are supplemented with vitamins and minerals, including:
· Calcium
· Zinc
· Magnesium
· Omega 3 and 6 fatty acids
· Iron
However, some types of protein powder – especially those from plant sources – should naturally contain these essential nutrients.
Why Take Protein Powder?
As you may already know, protein is an essential nutrient used in all kinds of bodily processes. You might want to use protein powder (in addition to a balanced diet) to:
· Help you lose weight
· Reduce hunger
· Repair muscle and tissue after exercise
· Build muscle
· Supplement your diet; for example, if you’re vegan or have medical requirements
All protein powders offer these benefits, but not all powders are created equal.
~ Knowing which protein powder to use is figuring our the weakest link in your diet ~
The Main Types of Protein Powder
So, now that we know why you’d want to add protein powder to your diet, let’s look at the main sources. Below, you’ll find a brief explanation of each along with their pros and cons.
1. Whey
Whey protein is perhaps the most widely-known dietary supplement. It comes from dairy and is the by-product of cheese production. As a general rule, you can expect whey protein to have the following nutritional content per serving (around 20g):
· Protein: 13g
· Carbs: 3.5g
· Fat: 1g
· Sugar: 1g
These values can differ based on the type of whey protein you buy. There are 3 kinds:
1. Concentrate. This contains roughly 80% protein and is just a concentrated whey product. It’s the most ‘natural’ of the three.
2. Isolate. This is slightly processed to have a higher protein content (90%) and less fat.
3. Hydrolysate. This is hydrolyzed whey that’s absorbed more quickly by the body.
Generally, concentrated whey protein is the best overall because it’s the most affordable and the tastiest. However, the other types can be better for people who want less fat in their powder.
Pros
· Widely available in different flavors and styles
· Generally inexpensive
· Decent protein-to-fat ratio
Cons
. Can often cause GI upset / bloating and stomach discomfort from dairy/lactose intolerance
· Animal source (not suitable for vegans)
· More impact on the climate due to animal farming and carbon emissions
2. Collagen
Collagen is the protein that keeps our skin stretchy and plays a role in bones, tissue, and cartilage. So, along with providing the standard protein powder benefits, it can also help reduce wrinkles , repair your GI tract and improve joint function.
Most collagen powders are hydrolyzed, meaning the protein strands are broken down into peptides. These are easier for your body to absorb, and a serving contains:
· Protein: 17g
· Fat: 0g
· Carbs: 0g
· Sugar: 0g
As you can see, collagen peptide powder is pretty high in protein. However, standard collagen powder comes from animal sources. 80% of Amazon Rainforest deforestation stems from cattle farming. While you can get vegan versions, these can be more limited in the added nutrients they offer.
Collagen protein powder is a preferable option for those who not only want to build muscle but also to reduce joint pain. A 24-week study found it had a significant impact on joint pain among 147 athletes. Of course, wrinkle reduction is an added bonus!
Pros
· Low in fat and carbs
· High in protein
· Added benefits of extra collagen for joints and skin
Cons
· Comes from animal sources
· Environmental impact as a by-product of animal farming
. Process to make Collagen can often use harsh chemicals
3. Rice
Rice is, unsurprisingly, a plant-based protein powder. This automatically makes it a good choice for vegans or those with intolerances. Protein powder is made from brown rice, although it’s not considered a complete protein like the others on this list. Its lysine (amino acid) content is too low for it to be considered full.
A 20g serving of brown rice protein will contain the following:
· Protein: 15g
· Fat: 0g
· Carbs: 1.2g
· Sugar: 0g
As with collagen, it’s a decent low-fat and low-carb alternative to whey protein. Although there isn’t as much research about rice powder as whey, one study found that it led to superior lean muscle gain in an 8-week period.
So, it sounds like this might be the miracle protein powder, but it’s unfortunately not that clear-cut. Rice has a much lower environmental impact than animal farming but may contain worrying amounts of toxic chemicals.
One noteworthy issue is the levels of arsenic that can be present in rice. While this isn’t a massive issue when eaten occasionally, it’s something to consider when taking a concentrated supplement every day.
Pros
· Vegan-friendly
· High in protein
· May offer better results than whey
Cons
· Isn’t considered a complete protein
· Potentially contains toxic chemicals
. Often sourced from foreign countries with concerning regulations
4. Hemp
Hemp powder is our final type on this list. But what is hemp protein? Simply put, hemp protein is derived from the seed of the hemp plant, which is incredibly versatile in its natural state. It can be used for everything from fabric and rope to biofuel and protein powder.
A serving contains the following:
· Protein: 15g
· Fiber: 6g
· Carbs: 0.5g
· Fat: 3.3g
While the fat levels are higher than with other powders, hemp powder contains the perfect 3:1 ratio of omega 3 and 6 fatty acids. As you might already know, not all fat is bad fat!
Better yet, hemp is much better for the environment than the alternatives. It’s incredibly sustainable, removes 1.6 tons of CO2 for every ton of hemp produced, and is naturally pest-resistant.
Pros
· High in natural fiber
· Perfect 3:1 ratio of omega 6 & 3’s - great for skin , hair and brain function
· Vegan friendly
Cons
· Lower levels of lysine than whey protein
Picking the Best Protein Powder
Hopefully, you’ve now got enough information to understand the differences between protein powders more clearly. Overall, hemp powder is one of the best options, simply because it addresses all the downfalls of the other powders while being great for our health and the planet!
If you fancy giving hemp powder a go, why not try our Elevated Natural Hemp Protein Powder. It’s cold-pressed, high in natural fiber, and with the addition of natural chocolate brownie flavoring, tastes great too!
