For fitness enthusiasts aiming to build muscle or lose weight, choosing the right protein powder can be a daunting task. While many prefer to rely on a protein-rich diet without supplements, others seek a reliable protein powder to support their fitness goals. But how do you determine which one is the healthiest?
Dr. Darien Sutton, an emergency medicine physician and medical correspondent for ABC News, shared his expert insights with Good Morning America on selecting the best protein powder based on individual health goals.
Best Protein Powder for Muscle Building
According to Dr. Sutton, the key to muscle building lies in choosing a protein powder rich in amino acids. Whey protein is particularly effective, as it contains essential amino acids that support muscle repair and growth.
“Amino acids facilitate muscle synthesis, making whey protein an ideal choice for individuals focused on gaining lean muscle mass,” Dr. Sutton explained.
Additionally, studies suggest that whey protein is quickly absorbed by the body, making it a preferred option for post-workout recovery. When selecting a whey protein supplement, Dr. Sutton advises looking for products with minimal additives and artificial ingredients.
Best Protein Powder for Weight Loss
For those looking to shed extra pounds, Dr. Sutton recommends carefully inspecting the ingredient list before purchasing any protein powder.
“Make sure there are no added sugars, and look for ingredients like dextrose sweeteners. Anything that starts with ‘dextrose’ is often a sweetener, so you want to avoid it and decrease your carb intake,” he advised.
Protein powders with high fiber content can also be beneficial, as they promote satiety and reduce cravings. Plant-based protein powders, such as soy or pea protein, can be excellent alternatives to traditional whey for those focusing on weight loss.
Best Protein Powder for Vegetarians
For vegetarians seeking plant-based protein sources, Dr. Sutton recommends soy protein, pea protein, and hemp protein.
“These options provide essential amino acids and are great for individuals following a plant-based diet,” he said.
Soy protein is considered a complete protein, meaning it contains all nine essential amino acids. Pea protein, derived from yellow split peas, is another highly digestible option that supports muscle growth and overall health. Hemp protein, rich in omega-3 fatty acids, is an excellent choice for those looking to boost their protein intake while reaping additional heart-health benefits.
How to Save Money on Protein Powders
Dr. Sutton emphasized the cost-effectiveness of purchasing protein powders in bulk rather than opting for pre-made protein shakes.
“Buying in bulk can help you save money and reduce extra charges that come with pre-packaged protein shakes,” he noted.
By purchasing larger quantities and preparing homemade protein shakes, individuals can customize their ingredients while maintaining better control over added sugars and artificial additives.
Can Pre-Diabetic Individuals Reverse Diabetes?
During his discussion, Dr. Sutton also addressed a common health concern: whether pre-diabetes can be reversed.
“Pre-diabetes often does not present noticeable symptoms, which makes it difficult to detect early,” he said. “However, if diagnosed at an early stage, individuals have a great opportunity to reverse it through lifestyle and dietary changes.”
Maintaining a balanced diet, reducing sugar intake, and incorporating regular physical activity can significantly improve blood sugar levels and prevent the progression to type 2 diabetes.
Choosing the right protein powder depends on your individual fitness and health goals. Whether you’re aiming to build muscle, lose weight, or follow a plant-based diet, selecting a high-quality protein supplement with minimal additives is essential.
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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional before making dietary changes or starting a supplement regimen.