TYPES OF PROTEIN FOR A CYCLIST
A cyclist can choose from two types of protein powder: Whey and Casein
- Whey protein is a milk-derived protein which comes in three-forms i.e. whey protein concentrate, isolate and hydrolyse depending on the manufacturing process.
- Whey protein concentrate is 70-80% protein.
- Whey protein isolate is a more dense form of protein with protein being more than 90%.
- Hydrolyse consists of a partially digested form of protein including polypeptides and peptides.
So, if you are on a very restricted carb diet, then the individual should consider isolate protein as it has negligible carbohydrates and fat. Whey proteins are fast-digesting proteins, making it an ideal choice to be taken post strenuous workout or sport.
Casein is a slow-digesting form of protein and may take more than six hours to be fully digested and absorbed by the body. The preferred time to take it is night time, the presence of glutamine and BCAAs support muscle recovery and synthesis.
What to look for in a Nutrition Label?
• BCAA and Leucine content – 1 serve should have at least 2g of leucine if you want to build muscles. 1 serve should provide at least 20 g of protein.
• Flavours and Sweetness: If you are diabetic or suffer from insulin resistance, then have protein with no sugar. Do not buy powders which contain banned substances like aspartame.
• Percentage of protein/serve: Protein (g) per serving divided by serving size multiplied by 100, will give you the percentage of protein per serving.
• Fillers: Look out for unnecessary fillers such as artificial hormones like testosterone boosters, beta-blockers.
• Check for product certifications: Look for Good Manufacturing Practices (GMPs) and FSSAI certifications that guarantee product quality and safety assurance.
• Product Packaging: Protein powders are mostly available in big jars/containers. There may be high chances of product duplicity and oxidation of contents once the jar is opened. Use brands available in one serve sachets where the product has no chance of oxidation, duplicity and convenience to carry like any Steadfast Nutrition products.
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