Protein powder is a great nutritional supplement for athletes and busy women looking for a healthy meal or snack, but what are the best sources of protein for women?
Protein powder is one of the most popular food supplements for people who are looking to lose, gain weight and increase sports performance. Although most nutritional supplements are prepared jointly for men and women, there are also nutritional supplements that are made specifically for women.
These food supplements are suitable for women who are looking for weight loss, increasing physical strength and a quick and healthy snack.
Whey protein
Whey protein is one of the best and most popular protein powders. It is a highly digestible milk protein that contains all 9 essential amino acids that the body cannot produce on its own. For this reason, whey protein is a complete source of protein.
Whey protein causes weight loss, increases muscle growth and reduces hunger in men and women.
In a 23-week study of overweight adults, adding 56 grams of whey protein per day resulted in a 2.3 kg weight loss, more than people who got the same amount of soy protein or carbohydrates.
Whey protein reduces ghrelin, a hormone that causes appetite, and reduces its effectiveness in reducing hunger and weight gain.
In addition, it helps maintain and increase lean muscle mass, which is extremely important for women. For example, the researchers stated that taking this supplement together with strength training leads to an increase in lean muscle mass and strength.
In addition to the above, whey protein helps to increase the speed of muscle recovery and reduce muscle damage after physical training in women, making it the best option for athletes.
However, because whey protein is produced from milk, it is not suitable for vegans and people with dairy allergies or intolerance.
Pea protein
Pea protein is made from yellow peas and is popular among vegans and people who are allergic to animal protein. In addition, it is hypoallergenic and is a safe choice for people with food sensitivities or allergies.
Chickpeas are not often recognized as a powerful source of protein, but they are a highly concentrated source and are an excellent source of the amino acids leucine, isoleucine, and valine. These amino acids are known as branched chain amino acids or BCAA's and play an important role in protein synthesis in muscle.
In a research done on pea protein versus whey protein, it showed that when physical exercises were done at a certain time, the arm muscle grew more.
Since more muscle burns more calories than fat, increasing muscle mass in women helps increase metabolism and weight loss.
In addition to the above, yellow pea protein helps to reduce hunger and satiety between meals. In fact, the hydrolyzed type of yellow pea protein is quickly absorbed and has a greater effect in dealing with hunger and the feeling of fullness in adults who are overweight.
Collagen protein
Collagen is a relatively new competitor in the protein powder market. In addition to powerful protein, this multipurpose supplement helps to reduce joint pain, increase muscle strength, and even reduce the depth of wrinkles.
Most of the collagen powders in the market are extracted from the skin or bones of animals such as cows and pigs, or some amount from fish skin.
Most of these powders are hydrolyzed, meaning they are broken down into smaller pieces called peptides that your body can easily absorb. Most contain 18-20 grams of protein per serving, making them a good choice for women looking to boost their nutrient intake.
Another benefit of collagen is that it mixes easily with hot and cold liquids, increasing its ease of use. It also strengthens protein and reduces hunger and increases satiety.
A study of 147 athletes found that those taking collagen supplements had significantly reduced walking, resting, and exercise time.
Another study showed that elderly people who consume collagen supplements, such as resistance training, have significantly increased bone and muscle volume.
People who took collagen peptides gained 4.22 kg of dry weight, while other people who took a placebo gained 2.9 kg of dry weight.
Also, collagen peptides may help reduce signs of aging such as wrinkles, dryness, and sagging skin. In one study, 69% of people's wrinkle lines were reduced.
Egg white protein
Eggs are one of the best sources of protein you can eat. Whole eggs contain the most nutrients, but egg whites are recommended for their purer protein and health benefits.
Egg white powder is one of the most popular supplements that increase protein intake and increase sports performance.
Like whey protein, egg whites are a rich source of branched-chain amino acids that help stimulate muscle growth. Also, egg white is a complete protein and provides all the amino acids the body needs for growth. In addition, the egg white powder is very quickly absorbed and does not contain dairy, and is suitable for those who have an allergy or intolerance to dairy.
This protein has less carbohydrates than other types of proteins and is the best choice for women who have diabetes or early symptoms of diabetes.
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