What is the best for you?

Aminine acid profile

• Lactoserum and pea proteins are considered to be full proteins.
• Vegetable proteins are often criticized for the lack of nine essential amino acids necessary to be a complete protein.
• However, peas contain nine essential amino acids, which makes them a complete protein.
• PEA protein can be lower in specific amino acids, such as methionine, cystine and tryptophan, than lactrum protein.

Choose the whey protein compared to pea proteins

Pea and lactrum proteins offer similar advantages to full proteins. You can use lactrum or interchangeable pea proteins, depending on your preferences.

Weight loss

• Pooh proteins and whey proteins are also effective for weight loss when used in conjunction with exercise or restricted calorie diet.
• Protein powder helps meet protein requirements during weight loss to preserve muscle mass and increase metabolism.
• Research shows no difference in bodily composition, appetite, energy expenditure or the use of fats with PEA and Lactrum proteins.
• In addition, PEA and Whey proteins also reduce hunger and regulate food intake.

Muscle gain

• Choose pea or lactrum protein powder for muscle gain.
• The evidence shows no significant difference between the PEA protein and the whey proteins for muscle growth, strength gains and recovery when combined with resistance training in healthy adults.
• However, some studies suggest that the whey protein may be slightly better to reduce specific markers of muscle damage after intense or prolonged exercise, especially in the elderly.
• Lactoserum protein is higher in leucine and branched chain amino acids, potentially increasing its digestibility and contributing to its effects on muscle damage.
• However, these differences do not systematically translate into better sporting performance or reduced pain.

How to add protein powder to your diet

• Mix in smoothies or shakes
• Incorporate oat or overnight oats
• Mix in yogurt or cottage cheese
• Cook in muffins, pancakes or energy bites
• Add to soups or stews
• Mix in coffee to make “protein coffee”
• Add to hollows and differences
• Include in homemade granola bars

What to look for with a protein powder

• Protein powders are classified as food supplements, which means that they are largely not regulated by the Food and Drug Administration (FDA).
• Choose protein powders evaluated by an independent third party, such as Consummerlabs, USP or Informed Choice.
• These organizations monitor food supplements for product safety and precise labeling.

What to think when choosing a protein powder

• If you monitor your sodium intake, turn back the supplement label for pea protein powder.
• Alternatively, opt for the whey protein powder, which tends to be lower in salt.
• Pea and lactrum protein powders are vegetarian. However, only pea protein powder is vegan.
• Also consider other factors, such as your taste preferences and your allergies or your hypersensibution.

A note on allergens

• Avoid whey proteins if you have a milk allergy, as whey proteins come from cow’s milk.
• Likewise, avoid pea proteins if you are allergic or its ingredients.
• The pea protein is gluten -free and without dairy products. Individuals with lactose Intolerance can safely consume pea protein powder.
• Athletes should read the protein powder supplements to ensure that the product contains no unwanted ingredient.