Food supplements are popular in Australia. Australians purchase vitamins, minerals and supplements from pharmacies and supermarkets. Many youngsters in the adolescent age consume protein powder for muscle building purposes. As a result, they reduce fatigue and muscle soreness and increase performance. In Australia, people who have increased protein requirements take protein supplements. It can be to lose weight, improve sports performance or build muscle mass. Whey protein is one of the most commonly used protein supplements in australia. It has nine essential amino acids required for protein synthesis and muscle repair. Read on to learn more about protein types and their sources.
Types of protein powders
Whey protein powder
Whey protein is a component of milk that is low in lactose content and easily digestible. Our body needs the nine essential amino acids in whey protein. There are three types of whey protein. They are:
- Whey protein concentrate
- Whey protein isolate
- Whey protein hydrolysate.
Whey isolate and whey concentrate are commonly used in protein supplements. Whey isolate has 90% protein content with less carbohydrate, lactose and fat. Whey protein concentrate has 70- 80% protein along with lactose and fat. It is an ideal protein for workouts and muscle growth because it gets digested quickly.
Casein protein powder
Milk contains casein protein which is digested slowly. It leads to reduced appetite and increased feeling of fullness. Amino acids are released slowly by this slow-digesting protein. It is taken before bedtime to minimise muscle breakdown and help with recovery.
Egg protein powder
70% of the protein found in an egg is in the egg white. Egg protein is a powdered form of egg white. It is a very high-quality protein with the highest digestibility. Egg protein is preferred by people who are unable to digest lactose. It is a high-quality alternative to dairy proteins like whey and casein.
Collagen protein powder
Collagen protein is taken as a supplement for healthy joints, skin elasticity and stretchiness. It is taken by older people when the existing collagen in their body breaks down, and it is hard for the body to produce more. Collagen protein is high in three amino acids that are lacking in plant protein. They are glycine, proline and hydroxyproline. These amino acids are essential for your body to build collagen. Collagen is necessary for your body to maintain good health.
BCAA powder
Leucine, valine and isoleucine are the three branched-chain amino acids needed to build and repair muscles. Your body cannot make these amino acids but gets them from the food you eat. BCAA supports muscle metabolism and is essential for building muscle tissue protein. It promotes muscle growth, prevents muscle wasting and eases muscle soreness.
Protein shakes are usually taken by gym enthusiasts and athletes who need to increase muscle mass and performance. When protein shakes are used to replace meals, they help you lose weight. The best time to take a protein shake is 15 – 60 minutes after exercise. Protein supplements in australia are available in different flavours too. They are vital for bodybuilders, powerlifters and fitness enthusiasts as they help with the regeneration of tissues.
You need protein supplements to complete or enhance your diet and meet your daily protein target. The amount of protein you need depends upon your gender, age, body weight and activity level. Very active people require more protein. To meet the protein requirements, it is best to take a protein shake before sleeping. Protein is necessary to boost the immune system, so adequate protein intake is essential.
