Rec and Sports

The Foundation Of Protein Supplements: Protein Sources

Protein is an essential nutrient for the body, especially for the muscles. The general recommendation is an intake of around .3 grams of protein for each pound a person weighs. For athletes and bodybuilders, though, the requirement is higher because the body is working harder and demands more protein. The recommendation jumps from .3 to 1.25 grams for this group of people.

The total amount of protein intake is important, but equally important are the sources of dietary protein. Most people are able to get enough protein from their diet; but many athletes require protein supplements to meet their daily requirements for this nutrient. Protein supplements are usually made from four different sources. Each of these protein sources is different and athletes should choose according to their needs.

The 4 common types of protein supplements are whey, soy, egg and casein. Protein supplements can be strictly one type of protein or it can be a mix of, usually, two different types of protein.

Whey protein comes from milk and is the most common of these four sources used to produce protein supplements. This protein contains essential amino acids (those which we cannot produce ourselves and must take in through dietary sources) and nonessential amino acids. Except for people who are allergic to milk or have lactose intolerance (who should avoid whey protein), this is a great source of protein which is readily digested. Concentrated whey protein contains 30%-85% protein and is inexpensive, making it a common ingredient in protein supplements. Whey protein isolates contain around 90% protein by weight, but are far more costly. Whey protein helps improve immune function and speeds muscle recovery in addition to being a good source of protein.

Soy protein comes from soy flour. It is the most complete vegetable protein. It comes in concentrate and isolate and like whey, the isolate form is higher in protein content and more expensive. Soy protein is easy to digest and the perfect option for people who have milk allergies or are lactose intolerant. However, people with soy allergies can not tolerate soy protein. Soy protein can be added easily to food to increase the nutritional value and can help to lower 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 protein comes from milk, but unlike whey it is slow to digest. It is slow acting and therefore often used in combination with faster acting proteins. It works well meals prior to workouts. It also is a great choice to take just before bed.

Read the labels of those protein supplements to make sure you’re purchasing one that you’ll tolerate and will give you the protein you need for your exercise regimen. Keep the qualities of each protein source in mind as you choose protein supplements.