Protein powders
are packed with
the nutrients that our bodies require to build strong muscles and tissues, and
they also are great for suppressing hunger pangs. You might be looking for a
quick pre-workout or post-workout snack or a full meal replacement on busy
Monday mornings.
The convenience of easily adding protein to shakes or smoothies has made this powder a staple in pantries of weight-builders, busy moms, working professionals, and dieters alike.
The convenience of easily adding protein to shakes or smoothies has made this powder a staple in pantries of weight-builders, busy moms, working professionals, and dieters alike.
These supplements are
the end result of various manufacturing processes that isolate protein from its
whole-food source, allowing it to be refined into a shelf-stable product that
is ready for use. Often vitamins, minerals, fiber, fat, and flavoring are
added. The result is an easy way to boost protein intake and it can be added to
beverages or used in cooking or baking.
When shopping for
protein powders, you’ll be looking at factors like the protein source, whether
or not it has added flavoring, and if it's compatible with your fitness goals
or diet. While whey dominates the protein powder market, egg, soy, and other
plant-based proteins are other readily available options.
What to Look for When
Buying Protein Powder?
- Protein Source
One of the biggest ways
to separate protein powders is to consider what food the protein is being
extracted from. Milk, eggs, soy, and rice are some of the most common, but
there are a lot of possibilities.
Look for a protein
powder that matches your nutritional needs while avoiding any allergy triggers
or food intolerances. If you are lactose-intolerant, protein from a dairy
source like milk may not be ideal. This may rule out whey and casein, two of
the most popular protein powders on the market.
If you are looking for a lower-carb option, rice protein may not be your best option. On the other hand, if you are following a plant-based diet, protein powders from peas, hemp, or artichokes are available.
If you are looking for a lower-carb option, rice protein may not be your best option. On the other hand, if you are following a plant-based diet, protein powders from peas, hemp, or artichokes are available.
- Purpose
Determining your primary purpose for using protein powder can help you to identify which powder may be the best choice for you. Some of the most common reasons people reach for
protein powders are to support muscle gain, lose weight, or for other wellness
reasons.
For building muscle
mass, many people turn to whey protein since it contains a high concentration
of branched-chain amino acids (BCAA) and is quickly digested by the body. This
means that the building blocks needed for lean muscle will be quickly absorbed
by the body and put to work as your cells rebuild fatigued muscles
post-workout.
On the other end of the
spectrum, you may be looking to lose weight by drinking protein shakes or
smoothies as meal replacements. This can be a quick, convenient way to get
enough protein while skipping excess fat and carbohydrates—and resisting the draw of a fast-food drive-through on your daily commute.
You’ll still see plenty of whey protein powders for weight loss, but some add another super-food ingredients to boost your nutritional intake.
You’ll still see plenty of whey protein powders for weight loss, but some add another super-food ingredients to boost your nutritional intake.
Plant-based protein
powders are also very popular in this segment since they generally offer a
great ratio of protein to calories and have virtually no fat or cholesterol.
Just watch out for added sugars, which can hinder your efforts to shed a few
pounds.
Unflavored or naturally-flavored protein powders are the best bet if you’re looking to lose weight but stay satisfied with a smoothie or shake.
Unflavored or naturally-flavored protein powders are the best bet if you’re looking to lose weight but stay satisfied with a smoothie or shake.
- Exercise
If you’re lactose
intolerant, don’t despair. While whey does hold sway for building muscle,
studies have shown that muscle growth is boosted just by increasing protein
intake post-workout regardless of the source. So beef, egg, soy, or plant-based
protein powders can still be beneficial for muscle-building.
For those looking to add
protein powder to the mix in order to support a general wellness routine or
specific diets, such as Keto or Paleo diets. It can sometimes be tough to come
up with healthy, good-for-you breakfasts or snacks, and a smoothie with protein the powder can hit the spot.
This is especially true
if you’re on a diet that excludes one or more major food groups. People that
follow a paleo or keto eating plan often find that a protein shake or smoothie
is an easy way to boost protein intake while nixing hunger pangs.
Many plant-based protein powders have been of benefit to paleo dieters as well as vegetarians, including options like pea or hemp protein powders. Egg and bone broth protein powders have also attracted fans. Keto-adherents especially appreciate the convenience of finding a protein powder with added MCT oil, a staple of the Keto way of eating.
Many plant-based protein powders have been of benefit to paleo dieters as well as vegetarians, including options like pea or hemp protein powders. Egg and bone broth protein powders have also attracted fans. Keto-adherents especially appreciate the convenience of finding a protein powder with added MCT oil, a staple of the Keto way of eating.
-
Protein Form
Protein is processed to take one of
several forms: concentrate, isolate, or hydrolysate. This is a more technical
point to consider, but the form of protein can impact how quickly it’s digested
and what percentage of the powder actually contains protein versus fats, carbs,
and other nutrients.
Protein concentrate results when the
other nutrients in the food are eliminated. This yields a protein powder with
anywhere from 70–85 percent protein.
What is making up the other 25–30 percent? It’s usually a combination of other nutrients, like carbohydrates and fat. The the protein level is concentrated by volume, compared to the protein if you ate the food whole.
What is making up the other 25–30 percent? It’s usually a combination of other nutrients, like carbohydrates and fat. The the protein level is concentrated by volume, compared to the protein if you ate the food whole.
Concentrates are formed by using
high heat to dehydrate the protein source and acid extraction to eliminate
non-protein components. Some people feel that high heat may have a damaging
effect on the nutritional value of the protein. But protein concentrates are
typically the most affordable type of protein powder available.
Protein isolate is a purer form of
protein powder, with about 90–95 percent of the finished product being pure
protein. Ionization is the most sophisticated form of manufacturing protein
isolate, but a water or alcohol wash is also commonly used.
Once the isolate has been created from the protein source, it is filtered to remove additional trace components. The result is a very pure protein source.
Once the isolate has been created from the protein source, it is filtered to remove additional trace components. The result is a very pure protein source.
Not only does it provide a killer workout for your upper and
lower abdomen, but it also tests your grip and hip flexor strength.
Whilst this exercise deserves a place in your workout regime,
there are alternatives if you’re looking to diversify.
In this article, I will be discussing 9 of the best substitutes
for this movement, which requires similar patterns of movement and, therefore,
develop your core and hip flexor strength
Below you will find a list of 9 hand-picked exercises you can do
as well as, or instead of the hanging leg raise.
They range in difficulty, so whether you’re looking to broaden
your ab workout horizons or build up suitable strength to be able to perform
the hanging leg raise – you’re
This exercise is as close to a hanging leg raise as it gets.
The roman chair provides upper body support, by means of
‘armrests’, whilst you perform your leg raises.
Of course, these can also be done with bent knees, in which case
it would become more of a beginner level exercise.
Either way, roman chair leg raises do everything that hanging
leg raises do, less the grip strength development.
If grip strength is holding you back from effectively performing
the hanging leg raise, then give these ones a whirl!
Keep your lower back firmly against the backplate whilst lifting
your legs.
A slight bend in your knees will help maintain an appropriate
load on your core.
V-ups hit every muscle in your core and give your hip flexors
something to write home about – so, there’s no wonder this exercise features on
this list!
It’s a challenging exercise that requires an appropriate level
of spinal stability to be able to perform.
This exercise has you go from full body extension on the floor
into a ‘V’ shape through hinging at the hips, contracting through the core and
raising both your straight
Variations exist whereby you can sit on the edge of a bench and
support your upper body with your arms and keep your knees bent.
This exercise utilizes a very similar movement pattern to the
hanging leg raise, albeit in a lying down position whilst you grip the bench
behind your head for additional support.
The ‘hip raise’ element of this.
exercise is not essential but gives your upper abdominals a bit of extra work to do.
exercise is not essential but gives your upper abdominals a bit of extra work to do.
This creates a large range of movement and an exceptionally
challenging eccentric phase.
Look out for excessive lower back hyperextension on the way
down.
The leg and hip raise and lower should be performed in a slow
and controlled manner to maximize time under tension.
This is a good entry-level exercise that requires the tucking/
lifting of the knees towards your chest, like in the hanging leg raise, but
without the additional forces of gravity!
You are still required to stabilize through your spine,
especially as you roll the ball away from you and extend through your body.
Supporting your upper body on extended arms on the ground with
your shins on the fit ball, roll the ball towards you and then away from you by
tucking your
knees in and then returning to starting position via an
extension of the hips.
The more advanced version of this would be the fit ball pike,
which is one step closer to the hanging leg raise and is discussed a little
further down in
Keep your body in a straight, strong line on the extension.
Don’t let your hips sag as this puts unnecessary pressure on your
lumbar spine.
Avoid bending your arms and loading your chest and shoulders to
concentrate the load on your core and hip flexors.
A popular exercise in gymnastics training, the l-sit is another
brutal core exercise that requires pre-conditioning to master without injury or
excessive strain.
This exercise differs from hanging leg raises in that it is a
position held for a time, rather than a range of movement repeated several
times.
Whilst supporting your weight on extending arms, you are
required to lift your (straight) legs to form a 90-degree angle at the hips…
and then hold this position for a
Long story short, it’s the hardest part of the hanging leg
raise, frozen in time.
Don’t let your hips swing back behind your arms.
Drive forward through the hips (keep them in front of your arms)
to maximize the load on your core and minimize the load on your arms.
powder mixed |
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