What is the difference?
The main raw materials of milk powder and whey protein powder are milk, but they are completely different.
manufacturing process
Milk powder is the powder after liquid milk is dehydrated.
The production technology of whey protein powder is more complicated than milk powder. If you drink yogurt, you will find a watery layer on it when you open it. This watery thing is whey.
Therefore, to make whey protein powder, it is necessary to filter whey in various ways and then make it into powder.
Nutrition/calorie difference
Milk powder: 25g milk powder has about 100- 120 calories, and the protein content is about 6-8g.
Milk powder contains almost all the nutrients in milk. Different production processes will cause different brands of milk powder to lose some nutrients. Compared with fresh milk, most milk powders are easy to lose nutrients such as vitamin C and B 12.
At the same time, the general milk powder still contains lactose, and people who are lactose intolerant are not suitable for eating. Milk powder of some special people will remove lactose or add some other micronutrients.
Protein powder: 25 grams of protein powder has about 90- 150 calories, and protein content is about 20-30 grams. (depending on brand and technology)
Therefore, the main component of whey protein powder is whey, which contains less lactose, so people with mild lactose intolerance can also drink protein powder. As can be seen from the above data, the proportion of protein in whey protein powder is obviously higher than that in milk powder, and whey protein can be absorbed by human body more quickly, which is very suitable for people who need to supplement protein quickly in a short time.
It is also because the people who eat protein powder are mainly sports people, and many protein powders will also add some nutrients suitable for fitness people, such as BCAA, L-carnitine and so on.
Of course, in addition to whey protein, there are some vegetarian vegetable proteins, and I will tell you in detail next.
Which one suits you?
For those who want to add more protein to their diet, both milk powder and protein powder can be used. Whether it is added to fruit, coffee, oatmeal and so on.
Whey protein is the first choice for many strength training athletes. Can be quickly digested and used for muscle repair, recovery and growth. However, it has no carbohydrates, so don't worry about taking in extra calories.
The three nutrients of milk powder are relatively complete. Besides protein, it is also rich in carbohydrates, fats and micronutrients. The price is also relatively cheap, and it is suitable as a source of protein in ordinary foods, such as making candied fruit and biscuits.
Protein powder type
Because there are more and more people who are vegetarian and lactose intolerant in Europe and America, and their needs are diversified, there are many plant proteins besides whey protein (the raw material of whey protein is milk, so vegetarians can't eat it).
First of all, it is necessary to mention that milk powder, whey protein powder or vegetable protein powder can help us to supplement the deficiency of protein in our diet, but they are not diet pills.
Common plant proteins include soybean protein powder, pea protein powder, and now there are various plant protein powders such as chia seeds and flaxseed.
Whey protein powder belongs to animal protein and contains 9 kinds of amino acids necessary for human body, which is easier to be digested by most people than plant protein. The biggest advantage of plant protein is that it is rich in micronutrients, such as dietary fiber and minerals.
In addition, many plant protein components are more natural and there are fewer artificial additives. For some people who prefer natural food, plant protein is a better choice. But in the end, which one suits you depends on personal choice.
Do you have to drink protein powder for fitness?
Protein powder is not necessary for ordinary fitness people.
Ordinary people's demand for protein can be completely obtained from their diet, such as chicken breast, beef, fish and seafood, tofu, milk, yogurt, nuts and so on. These foods can also make your daily diet more satisfying and full.
For athletes who have a higher demand for muscle exercise or are more professional, and have a higher demand for protein and daily dietary calories, protein powder will be a more convenient choice. (The cameraman in Gollum's studio eats chicken breast and toast until his cheeks hurt, so you can mend them. )
If it is difficult for you to eat good protein in your daily life, milk powder and protein powder may be a good choice.
You need more than protein powder to gain muscle.
Many people think that as long as you take enough protein after exercise, you can grow muscles.
It's a pity that besides protein, it is equally important to supplement enough carbohydrates and calories after exercise. If you can't take enough calories and carbohydrates to replenish energy for your body after exercise, protein can't be fully utilized by your body to repair muscles and promote muscle growth.
But protein should be moderate, and too much protein will increase the burden on the kidneys.