Protein supplements have always been popular among athelets and gym goers. But off late, people who are on strict dieting too have started using them. If you are looking forward to build muscle, exercise nad do it all while being in ketosis, you might be needing one for sure!
Which protein supplement to take on a keto diet?
WHY PROTEIN SUPPLEMENTS are always in demand?
Proteins being the packets of energy are absorbed by the cells in our body thus acquiring the energy that the cells in our body require.
We can say that proteins rejuvenate us from the cellular level thus providing us with the energy to overcome the tiring training sessions. That is why the gym goers always carry with them protein bars or protein drinks along with them to recharge themselves instantly and to accelerate the growth of muscles.
You can decide your dietary needs based upon your activity.
Athletes need more protein because they are using their muscles more and therefore building more muscle and burning up more protein. Getting more protein is important to help build strong muscles and keep them energised.
Protein is basically the fuel for healthy muscles and a lack of protein can mean difficulties building and maintaining muscles.
Athletes are not the only group of people that can benefit from taking protein supplements. Vegans and vegetarians who do not eat large amounts of protein containing foods may also benefit from the extra protein of a supplement.
They are popular for they are handy, if you are not getting enough protein from your diet, you can get it through these.
They are essential for everyone who wishes to attain a fit physical form. These supplements help in providing us the energy that we require thus helping us to gain the most out of the workout sessions along with repairing the minor in the muscles.
CHOOSING THE BEST PROTEIN SUPPLEMENT!
When purchasing a supplement always check out whether it contains whey protein concentrate or whey protein isolate.
- The purest and most concentrated form of protein that you can get is whey protein isolate because they contain around 90 percent of protein and a very minimal amount of lactose and fat. Therefore going for a supplement that says whey protein isolate on its label will be a great option for you.
- Another difference that lies between one company’s supplement and another company’s supplement is the way they have manufactured their whey protein. There are different methods of making whey protein in which differing quality factors can arise. The factors that distinguish one supplement from another are its taste, fat content, purity, absorption and digestion rate, and the quantity and number of amino acids that it contains. When choosing which brand’s supplement to purchase compare the different bottles based on these factors.
- You have to be very careful because a cheap and low quality supplement can actually damage your health and cause grave side effects. Buy only a brand that has the most recognition and you know for sure that it is a safe to use supplement. Here it is best to ask your personal trainer or other such expert for advice.
Protein to Carbohydrate ratio:
A good quality and pure Protein Supplement will always have Carbohydrates to Proteins in the ratio of 1: 5. It means for every gram of Carbohydrates, there should be 5 grams of Proteins. A good quality Protein Supplement will never have more than 4 grams of Carbohydrates. Always remember to check total Carbohydrates, if it is more than 4 grams think twice before buying that supplement.
PROTEIN SUPPLEMENT ON A KETO DIET:
First of all you should know that..
Eating adequate amount of protein, is important while on a Keto diet:
Gluconeogenesis is the reason behind urging you to eat sufficient protein.
People that are on extremely low calorie diets, occasionally have eating disorders, or are hungry begin losing muscle mass. That is because your body will start breaking down your lean muscle tissue to make glucose energy and regulate your blood sugar if it is not getting enough through dietary intake
You should also not become hypoglycemic (too low blood sugar) on a Ketogenic diet or any way of eating that substantially cuts carbohydrate intake is because your body naturally regulates your blood sugar, keeping it at maintenance levels, via gluconeogenesis.
Enter into healthy ketosis: Lose fat not muscles!
Too much of protein will also be bad. The body can again start generating glucose via gluconeogenesis from your dietary protein, other than using up fats for energy. It is thus, recommended to intake protein in the right amounts and from the right supplement source to aid you gain muscle but not hinder ketosis in any way!
There are various types of protein supplements in the market, depending upon their source:
- Whey protein
- Grass fed animal protein
- Vegan protein
- Egg protein
All of them have specific attributes linked to them. We cannot recommend any one of them for you, since it depends on your requirements. The type of diet you depend on (considering which protein your’e losing out on) and your physical activity will determine for you the one that you should use.
First of all, we will rule out egg white protein supplements since this tyoe of protein is easily available from eggs.
Next comes grass fed animal protein. This is a very good source of protein, and will provide you the needed protein if you’re vegetarian.
Whey protein too is a good option since it contains essential amino acids and is easy to digest and absorb.
Vegan proteins are from legumes, peas, millet, brown rice, buckwheat, quinoa, garbanzo etc. If you include a good amount of these in your diet then you mustn’t go for it.
Once you know your macros ratios, you can determine how much of a supplement you need. Since a keto diet is high on fat and moderate in proteins, you might need them, if you indulge in exercise and want to build muscle. Moreover, you may also need if your diet restricts some essential protein element from plant or animal sources.
What we have not mentioned is protein ‘Collagen’!
Al of us know that collagen is one of the most abundant protein found in our body. Its production declines with age and is needed for flawless skin, hair, shining nails and overall good health!
Collagen directly aids in:
- Energy production
- Building healthy DNA
- Detoxification and digestion
- Rebuilding joints, tendons, cartilage, skin, nails, hair, organs, etc.
It is important for you to know, that some people are allergeic to egg protein, while beef protein may cause inflammation in some.
Whey protein, suits almost all. But what we recommend is to know about the manufacturing process of protein supplements too, so that you know whether they are preserved nutritionally or not!
EDITORS’ NOTE: We recommend ‘KETO COLLAGEN’ as the most promising and well balanced protein supplement to help you through ketosis.