Choosing Protein Supplements: The Four Important Protein Sources
Protein is a nutrient which is essential to the body, particularly for the muscle tissues. Nutritionists recommend a daily intake of about .3 grams for every pound of body weight. Bodybuilders and other athletes, however, require more protein in their diets to encourage muscle growth and to nourish their bodies to handle the demands of their workouts. These people should get about 1.25 grams/day for each pound of body weight.
It’s not only how much protein you get though; it’s also where it comes from that matters. While most of us get all the protein we need from our diets, athletes often need supplements to provide them with enough of this important nutrient. The protein used in protein supplements is nearly always from the same four sources. Each is used differently by the body and are more or less suitable for different individuals.
The four protein sources common in protein supplements are whey, soy, casein and egg. While some protein supplements are made from just one source, most often there will be protein from two of these sources in a given protein supplement.
Whey protein comes from milk. It is the most common choice in protein supplements. This type of protein is made up of nonessential and essential amino acids. Essential amino acids are not made by the body naturally and must come through diet. The body takes well to whey protein and will use it easily and safely. The only concern about whey protein is that it is not safe for those with a milk allergy or who are lactose intolerant. Concentrated whey protein is most often preferred as it more available and less expensive. Concentrated forms contain anywhere from 30 to 85% protein. The isolate forms will have about 90%, but are more expensive and harder to find. Whey protein helps to boost the immune system, provides amino acids and helps for quick muscle recovery and prevents muscle breakdown.
Soy protein is derived from soy flour. This is the most complete vegetable protein known and like whey protein, there are isolates and concentrated forms available; isolates are higher in protein but more expensive. Easily digestible, soy protein is suitable for everyone except for the small number of people who are allergic to soy. Soy protein can be added to foods easily and is beneficial in lowering blood cholesterol.
Egg protein is often mentioned as being the best protein supplements. This protein comes from egg whites and is quickly and completely digestible. Containing all of the essential amino acids, it’s also a popular ingredient in protein supplements. However, there are those who are allergic to eggs and should not use protein supplements containing egg protein.
Casein is another protein derived from milk. Casein protein is digested more slowly than whey, which makes it a protein often combined with other, more quickly digester proteins. Casein protein is ideal for adding to pre-workout meals or before bed. As with whey protein, those with milk allergies should avoid casein protein.
When you’re shopping for protein supplements, always read the label to make sure that the protein sources used are suitable for your needs and that you can safely ingest. Protein supplements can be a great thing ” but make sure you choose well.