April, 10 2022
TYPES OF PROTEIN
here are two main categories (or sources) of proteins – animal and plant based.
Animal proteins include:
Plant Based proteins include:
Plant-based protein refers to the protein found in plant foods. All whole plant foods contain some amount of protein, but certain plants contain higher levels. Legumes (chickpeas, black bean, lentils, soy and soy products etc.), nuts and seeds are commonly viewed as higher protein plant foods. Whole grains also contain a fair amount of protein. Fruits and vegetables typically contain the least amount of protein, but there are higher-protein vegetables.
Additional benefits of plant-based protein consumption include:
Protein. Meat — such as beef — is mainly composed of protein. The protein content of lean, cooked beef is about 26–27% Animal protein is usually of high quality, containing all nine essential amino acids needed for the growth and maintenance of your body
The majority of beef protein powders are made mainly of collagen and hydrolyzed gelatin, which have an amino acid score of 0. Beef protein isolate, collagen, and gelatin are all derived from cows, therefore, they can all be labelled as “beef”.
Beef protein is not a complete source of protein, and lacks substantial concentration of essential amino acids, needed for muscle protein synthesis. Whey protein contains 34.96 grams vs. 19.4 grams in beef protein isolate of essential and branched chain amino acids per 100 g serving
Whey protein is an exceptionally healthy way to add more protein to your diet.
It's a quality protein source that is absorbed and utilized efficiently by the human body.
This is particularly important for athletes, bodybuilders or people who need to gain muscle mass and strength while losing fat.
There are three primary types of whey protein; whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).
Whey Protein Concentrate
Whey protein concentrates (WPC) are an important group of whey-based food ingredients. They are used in confectionery products, cereal and nutrition bars, processed cheeses, baked goods, sports beverages and muscle gain formulations.
WPC powders with protein contents in the range 35–65% can be produced by ultrafiltration (UF) which removes lactose, minerals and non-protein nitrogen (NPN), leaving the whey proteins to be spray-dried.
WPC powders with protein contents as high as 90% can be made by means of diafiltration, where whey protein retentate in UF processing is diluted with water to wash out almost all of the lactose and minerals.
Whey Protein Isolate
Whey Protein Concentrate contains around 80% protein contents, whereas isolate contains around 90%
Whey protein isolate is processed gives it this incredibly pure, lean contents. Whey protein isolate goes through a process called ‘Cross-Flow Micro-filtration’.
This simply separates the protein from fat, cholesterol, and lactose, giving it that ultra-pure end product.
This means that Whey Protein Isolate has much less fat, cholesterol, carbohydrates, lactose and calories than any other protein shake on the market. Although, it’s not 100% free of lactose it does contain a very low lactose content which is why it is often recommended for athletes who struggle with dairy products.
Whey Protein Hydrolyzed
Hydrolyzed Whey Protein is among the best supplements when it comes to building strong muscles.
Hydrolyzed protein is the protein obtained after the hydrolysis process wherein protein is broken down in small-chained amino acids called peptides for easy digestion and fast absorption.
Like whey protein casein protein is also derived from milk and is a byproduct of cheese production.
Casein is the coagulated portion of milk during the production of cheese.
It’s a complete protein along with carbohydrates, calcium & Phosphorus 80% of milk protein is Casein protein and 20% is Whey protein Its slow digesting protein
Casein is a slow-digesting protein that can boost muscle growth and aid recovery after exercise. Taking it can improve your health, as well as increase your total daily protein intake. This is an important factor in weight loss and muscle growth.
Creatine is a chemical found naturally in the body. It's also in red meat and seafood. It is often used to improve exercise performance and muscle mass.
Creatine is involved in making energy for muscles. About 95% of it is found in skeletal muscle. The majority of sports supplements in the US contains creatine. People who have lower creatine levels when they start taking creatine seem to get more benefit than people who start with higher levels.
People commonly use creatine for improving exercise performance and increasing muscle mass. It is also used for muscle cramps, fatigue, multiple sclerosis (MS), depression, and many other conditions, but there is no good scientific evidence to support most of these uses.
Glutamine is the most abundant amino acid found in the body. It's made in the muscles and transferred by the blood into different organ systems.
Glutamine is a building block for making proteins in the body. It's also needed to make other amino acids and glucose. Glutamine supplements might help gut function, immune function, and other processes, especially in times of stress when the body uses more glutamine.
People take glutamine for sickle cell disease, burns, to improve recovery after surgery, for injuries, and for complications of HIV/AIDS. It is also used for diarrhea, cystic fibrosis, obesity, lung cancer, and many other conditions, but there is no good scientific evidence to support most of these other uses.
BRANCHED CHAIN AMINO ACIDS (BCAA’S)
The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can't be produced by your body and must be obtained from food. BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.
ESSENTIAL AMINO ACIDS (EAA’S)
Essential amino acids cannot be made by the body. As a result, they must come from food.
The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. All nine essential amino acids perform important roles in your body. They're involved in many processes, including tissue growth, energy production, immune function, and nutrient absorption.
L-arginine is an amino acid that helps the body build protein. Your body usually makes all the L-arginine it needs. L-arginine is also found in most protein-rich foods, including fish, red meat, poultry, soy, whole grains, beans and dairy products. As a supplement, L-arginine can be used orally and topically.
L-arginine has two effects: it turns into nitric oxide and helps the body build protein. These effects give L-arginine an array of potential benefits that range from heart health and chest pain to helping to build muscles, repair wounds, and improve male fertility.
One common dosage is 2 to 3 grams three times a day, although lower and higher doses have also been studied.
L-citrulline is an amino acid found in watermelon. It is also made in the body. The body changes L-citrulline into another amino acid called L-arginine.
L-citrulline isn't an amino acid used directly to build proteins, it has been shown to increase protein synthesis by stimulating an important signaling pathway involved in muscle building. Citrulline may also reduce the liver's uptake of certain amino acids and prevent their breakdown.
People use L-citrulline for athletic performance, sickle cell disease, erectile dysfunction (ED), high blood pressure in the lungs, heart disease.
Beta-alanine is a non-essential amino acid that is produced naturally in the body. Beta-alanine aids in the production of carnosine. That's a compound that plays a role in muscle endurance in high-intensity exercise.
Carnosine is a protein building block that is naturally produced in the body. It is found in muscles, the heart, brain, and many other parts of the body.
Carnosine is important for many normal body functions. ... Carnosine levels in the body might also go down with age.
Carnosine is used to prevent aging and for preventing or treating complications of diabetes such as nerve damage, eye disorders (cataracts), and kidney problems.
Hydroxymethylbutyrate (HMB) is a chemical that is produced when the body breaks down leucine. Leucine is an amino acid, one of the building blocks of protein. People use HMB to make medicine.
HMB is most commonly used for building muscle or preventing muscle loss.
ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts.
It contains a combination of three ingredients — zinc, magnesium, and vitamin B6.
Zinc: This trace mineral is necessary for more than 300 enzymes involved in metabolism, digestion, immunity, and other areas of your health.
Magnesium: This mineral supports hundreds of chemical reactions in your body, including energy creation and muscle and nerve function.
Vitamin B6: This water-soluble vitamin is needed for processes such as making neurotransmitters and nutrient metabolism.
ZMA boosts muscle growth and strength and improves endurance, recovery, and sleep quality.
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