Protein powder may be used as a dietary supplement by athletes, bodybuilders and/or individuals trying to lose or gain weight. Protein powder products are typically combined with water or milk to make them drinkable. Protein powder is composed of some sort of high-quality protein, flavorings and/or sweeteners, a source of carbohydrates and other ingredients.
Protein
The most important component of protein powder is protein. Most protein powders are rich in a complete protein source or one that contains all of the essential amino acids, such as soy, whey, casein or egg. Rice-based protein powders are available as well, but rice protein is not a "complete" protein source. The protein may be in the form of a concentrate, an isolate or a blend.
Ultra-filtration is the name of a type of processing that changes the protein concentration. At a concentration of less than 88 percent, on average, the protein is considered to be a concentrate. At a concentration of 88 percent or more, the protein is considered an isolate. Many protein powders use a combination of concentrates and isolates. When more than one type is used, the mixture is often referred to as a "protein blend."
Carbohydrates
The carbohydrate content of protein powders varies depending on the target market for the particular protein powder. Many protein powders are low or moderate in carbohydrate content. The source of carbohydrate may come from maltodextrin, which is a starch, wheat flour, oat fiber or even brown rice.
Natural and/or artificial flavorings and sugar or sweeteners fall into this category as well. Most protein powders are low in sugar and may be sweetened with a variety of non-nutritive sweeteners, such as sucralose, aspartame, acesulfame potassium or Stevia. According to the Center for Science in the Public Interest (CSPI), where food additives are concerned, you should use caution with Stevia but avoid aspartame and acesulfame potassium, which are considered to be poorly tested and may have health risks associated with them.
Fats
Although low in fat overall, some protein powders, particularly those geared toward the needs of athletes, bodybuilders and/or heavy exercisers, contain fat in the form of medium-chain triglycerides, or MCTs. MCTs are a type of fatty acid. According to a South African study published in the "International Journal of Sport Nutrition" in March 1999, MCTs are more rapidly absorbed and easily burned for energy than long-chain fats. MCTs may also have muscle-sparing benefits.
Other
Other components of protein powders, such as thickeners, texturizers and other additives or ingredients, such as herbal preparations, caffeine or vitamin-like substances are not essential for human health but may impact performance, such as creatine. In addition, most protein powders are vitamin- and mineral-fortified.
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