蛋白质补充剂，很多健身的人都食用，市场上有太多种选择，而你还没能决定哪款是最适合你的需求、健身目标和生活方式的话，那么首先重要的是要了解：
Protein supplements, most people in fitness take them, there are thousands of options in the market and you still can't decide which one is the best one for your needs, your fitness goals and your lifestyle. First is important to understand:
为什么服用蛋白质补充剂？
每个人的饮食都需要蛋白质（不一定很大的量，但是我们都离不开它）像鸡蛋、坚果、瘦肉和奶制品等食物都含有蛋白质。你也可能熟悉在健康食品店的相似的大罐粉末状产品。但是，一般训练者是否真的需要蛋白粉呢？
Why taking protein supplements?
Every person needs protein in their diet (Not necessarily a huge amount of it, but we all need it) and although foods such as eggs, meat, nuts, grains all contain protein, but you’re probably also familiar with the powdered version found in large tubs in the gym and health food stores. Now the question is: Do you as an average exerciser really need to buy protein powder?
Let's see...
谁需要蛋白质补充剂？
这个视情况而定。没有人真正需要蛋白粉，但是如果你没有通过食物获得足够蛋白质，或者你需要可携带的、简单方便就能获取到蛋白质的话，那么蛋白粉是一个很好的选择。
Who needs protein supplements?
Well, it depends, no one really needs protein powder. But if you’re not getting enough protein through food or you need protein sources that are portable, easy, and quick, then protein powder is a good option.
如果你（像我们大多数人一样）有一种忙碌的生活方式，那么一种方便快捷的蛋白质来源可能会是你营养清单上最重要的部分。而且，如果你想塑造肌肉，你可能也有兴趣想要一大罐蛋白粉。
什么样的蛋白粉适合你呢？
以下是市场上最流行的蛋白质粉的介绍。
If (like most of us) you have an on-the-go lifestyle, having a convenient and quick protein source is probably at the top of your nutrition wishlist. And , if you’re trying to build muscle, you may also be interested in reaching for a protein powder tub.
What kind of protein powder is right for you?
Here’s a rundown of the most popular types of protein powder on the market.
乳清蛋白:
根据不同的研究表面，乳清蛋白是最好的全能选择。它味道好，融水性好，价格不贵。乳清蛋白很容易被身体迅速消化，这能够帮助你在运动后塑造和修复肌肉。
缺点：因为乳清来自于奶制品，如果你是纯素食者或者乳糖不耐受者请远离。
Whey protein:
This is one of the best in terms of flavour (according to different market surveys) .It tastes great, dissolves well in water, and is typically inexpensive. Whey protein is easily and quickly digested by your body, which helps build and repair muscles post-workout.
Drawback: Since whey is derived from dairy, stay away if you’re vegan or lactose intolerant.
酪蛋白:
就其本身而言，酪蛋白质地很厚，所以科学家不建议单独使用。但当它和乳清蛋白结合在一起时，你就得到了蛋白粉的头奖。酪蛋白和乳清蛋白的组合给了你一个美味的奶油蛋白奶昔。另外，不想乳清蛋白迅速被消化，酪蛋白被身体吸收的慢很多。酪蛋白阻止肌肉分解，在运动后或睡前食用组合蛋白益处尤其明显。
缺点：同样，酪蛋白也是来自奶制品，因此也不适用于纯素食者和乳糖不耐受者。
Casein protein:
On its own, casein is super thick, so scientist don’t recommend using it solo. But when combined with whey, you’ve hit the protein powder jackpot. “The combo of casein and whey gives you a delicious and creamy protein shake,”. Plus, unlike rapidly digested whey, casein is absorbed more slowly by your body. Casein helps prevent muscle breakdown, making the combo especially beneficial when taken post-workout or before bed.
Drawback: Again,
casein is a protein derived from milk, so not an option for vegans or lactose
intolerant people.
大豆蛋白:
这种植物为基础的蛋白对纯素食者或乳糖不耐受者来说是一个很好的选择。此外，大豆蛋白也被证明能够促进心血管健康。研究表明它和乳清蛋白一样可以改善身体组成和运动后修复。如果你听说过关于它扰乱你荷尔蒙的警告。关于大豆蛋白扰乱或影响你的荷尔蒙功能的谣言已经传的太离谱了。你只要确保选择的是大豆蛋白分离物，它是经过提纯后已经去除大豆中可能导致这些问题的成分。
缺点：它的融水性不好，而且有些人不喜欢它的味道
Soy protein:
This plant-based is a good choice for vegans or those who are lactose-intolerant. Plus, soy has also been shown to boost your cardiovascular health. Research shows it works just as well as whey protein to improve body composition and post-workout recovery. And if you’ve heard warnings that it messes with your hormones? “The buzz about soy protein disrupting or influencing hormonal function is blown way out of proportion,” Just be sure you’re choosing soy protein isolate, which is purified to remove the components of soy that could potentially drive those problems.
Drawback: It doesn’t dissolve as well in water, and some people don’t like the taste.
蛋白:
另一种植物衍生的蛋白质，蛋白也含有有益于心脏的欧米伽3和欧米伽6脂肪酸。尽管它是来自于植物（也是毒品的来源），但是你无法从中得到快感。
缺点：相比于其他蛋白粉，蛋白脂肪含量高，蛋白含量低。注意每种食物中含有多少蛋白质，以及随之产生的脂肪和碳水化合物。
Hemp Protein:
Another plant-derived protein, hemp protein also heart-healthy omega-3 and omega-6 fatty acids. And even though it’s made from the cannabis plant (where pot comes from) you can’t get high from it.
Drawback: Hemp
is higher in fat and not as high in protein as other powders. Pay attention to
how much protein is actually in each serving—and the fat and carbohydrates that
are coming along with it.
豌豆:
对于那些寻找无奶或纯素蛋白粉的人来说，这是另一个不错的选择。豌豆粉提供了高质量的蛋白质来源，包含所有必需的氨基酸。
缺点：味道不尽如人意，另外，它不含有某些非必需氨基酸。但是，只要你不是只依靠豌豆蛋白质生活的话，这就不是问题。
Pea protein:
This is another good option for people looking for
dairy-free or vegan protein powder. Powdered peas offer up a high-quality
protein source that contains all the essential amino acids.
Drawback: The
taste isn't the best. Plus, it doesn’t contain
certain non-essential amino acids. But, as long as you are not just living off of
pea protein alone this shouldn’t be an issue to get it from your diet.
藜麦或米饭:
你可能认为这些食物是碳水化合物。但是，当某些成分被剥离时，它们可以提供相当数量的蛋白质。藜麦和米饭经常在纯素食蛋白质混合物中。这些混合物尤其用来帮助人们遵循植物为基础的或无奶饮食，并获取最佳氨基酸组合。
缺点：同样，个人喜好不同，有的人不喜欢植物补充剂的味道。
Quinoa or Rice protein:
You may think of these foods as carbohydrates. But, when certain components are stripped away, they provide a very decent amount of protein. Quinoa and rice are often found in vegan protein blends. These blends are specifically formulated to help people following a plant-based or dairy-free diet to get an optimal amino acid profile.
Drawback: Again,
it’s a matter of personal preference, some people don’t really like the taste of
these plant-based supplements.
扫描二维码并提到“ The Lean Way 10 ”可获得豌豆蛋白和蛋白的折扣。这对纯素食者和乳糖不耐受者粉丝是非常好的选择。
Get a discount for the pea and hemp protein by scanning this QR code and mentioning The Lean Way. This is a great option for our vegan, lactose intolerant friends.