Hello. This is YAYA â½, the muscle reporter for Yak-Al..

Do you know how to choose a good protein supplement??

When you consume it, the same protein but,

why are protein supplement prices so vastly different,and are expensive supplements truly good supplements, while cheap ones are indeed bad supplements??

Let's go on a journey together to learn the criteria for choosing a good protein supplement.!

International certification marks

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These two certification marks are overseen by a sports science research institute called LGC group,

and they are marks that certify the product is being well managed throughout the overall process of production and processing..

Domestic certification marks

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HACCP mark : Products that have passed a proactive food safety management system to prevent hazards
GMP mark : Among health functional foods, the GMP mark is given only to companies with good quality management..
Health functional food mark : Products that have been evaluated for human efficacy and safety by the Ministry of Food and Drug Safety

The above marks are certified by the Ministry of Food and Drug Safety only to products that have passed certain inspections,

which indicates that they are trustworthy products..

Protein sources

There are various sources of protein supplements,,

starting with the most famous whey protein (WP), and including casein protein, plant-based protein, and animal-based protein..

Among these, which protein has the best quality??🤔

The ranking of biological value (BV), which indicates the degree of absorption in the body, is shown below..

Whey protein: 104 points
Egg protein: 100 points
Beef protein: 80 points
Casein protein: 77 points
Soy protein: 74 points

The higher the biological value, the more effectively protein is absorbed in the body,

so whey protein can be considered the best source for protein supplements..

Additionally, whey protein contains leucine,which plays an important role in protein anabolism, in large amounts (14%)

helping to maintain or increase muscle mass..

The leucine content in each is shown below..

Egg: 9%
Meat protein: 8%
Bean protein: 8%

Lactose intolerance

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There is a statistic that approximately 75% of Koreans have lactose intolerance..

Since symptoms of lactose intolerance can include bloating, diarrhea and abdominal pain, and abdominal distension,

it is advantageous to purchase products with lactose removed from the protein..

WPI: A product with lactose removed from WPC
WPIH: A product with lactose removed from WPH

It can be confusing with so much English, I(isolate)but if you choose a product with an I, you can select it easily..

Hydrolyzed protein

Hydrolyzed protein is made by hydrolyzing regular protein to reduce its size,

allowing elderly people and patients with difficulty digesting to consume protein..

While regular protein has a size of 12000-20000 Da,,

hydrolyzed protein has a molecular weight of approximately 3000 Da,

which has the advantage of being digested more rapidly than regular protein..

BCAA protein

While regular protein supplements include non-essential amino acids containing 9 essential amino acids,

BCAA consists only of the essential amino acids valine, leucine, and isoleucine,

and supplementing with BCAA after intense or resistance training can rapidly recover muscle damage

and is used as building material for muscle tissue, which is known to help with muscle building..

However, too much of a good thing! Caution is required regarding overconsumption, so it is best to consume an appropriate amount..

Flavor

Since protein supplements require consistent consumption, not just for a short period,

flavor is also one of the considerations..

If it tastes bad, it's difficult to consume it consistently,

so choosing flavors that people prefer, such as chocolate flavor,🍫, strawberry flavor,🍓, cookies and cream,🍪 would be a good idea..

Secondary ingredients

Vitamin supplements contain various ingredients in addition to carbohydrates, protein, and fat..

For example, vitamins and iron, calcium, and magnesium are included,,

and these help enable various functions in our body..

For example, vitamin B6 helps metabolize carbohydrates so they can be used as an energy source during exercise,

and also promotes protein synthesis to increase muscle protein synthesis..

Conclusion

Check domestic and international certification marks carefully.
Check the protein source. Whey protein is the best.!
If you have lactose intolerance, choose WPI or WPIH..
Hydrolyzed protein is absorbed even better..
Consume a certain amount or more of BCAA protein..
Purchase a flavor that matches your personal preference.
Additionally, check secondary ingredients (vitamins, minerals, etc.)..

References

Lee Geum-suk, "The highest quality protein? Not egg or beef, but this**'**", Health Chosun, 2023.12.22
Lee Seul-bi, "Taking 'supplements' to build muscle could lead to diabetes... Check 'this ingredient' [Science in the Kitchen]", Health Chosun, 2023.12.30
Lee Seul-bi, "If you've increased 'protein' intake to build muscle... You need to take 'this vitamin' together to see the benefits", Health Chosun, 2023.10.22