Protein powder is a general term that is applied to a wide variety of processed protein products. While whey--a rapidly digesting, dairy-based source--protein is the most common protein powder, there are also powdered versions of other protein sources, such as egg, casein (a slow-digesting dairy protein) and soy, according to Bodybuilding.com. While these protein sources have subtle differences, such as digestion rate, they share basic qualities. And though protein powder is often considered a supplement for hard-core athletes only, you may be surprised to find anyone can benefit from its use.
Thermic Effect
The thermic effect of food, or TEF, is a measure of how many calories your body burns in the digestion of food. Each macronutrient--protein, carbohydrate and fat--requires a different amount of energy expenditure for digestion. As Dr. Warren Willey explains, protein has the highest thermic effect, with some research indicating nearly 30 percent of calories from protein are burned in its digestion. Dr. Willey suggests that this may promote superior body composition because it will have the effect of lowering your calorie intake, which reduces the risk of fat gain.
Satiety
Satiety refers to feeling full after a meal and is a key component in maintaining a healthy weight as well as losing weight. You might be surprised, but your body doesn't get the same feelings of fullness from all foods. For example, high-fiber foods may make you feel more full, while a high-calorie soda may not fill you at all. According to scientific research, protein may be a food that encourages feelings of satiety more than some others. A report from the May 2005 issue of the Journal of the American College of Nutrition found that high-protein diets increase satiety and may help you eat fewer calories while dieting.
Muscle Mass
You may be focused on gaining muscle mass in your youth, but as you age, you may find yourself trying to preserve muscle mass and fighting off sarcopenia--muscle atrophy caused by aging. According to research from the January 2008 issue of the journal Current Opinions in Clinical Nutrition and Metabolic Care, whey protein supplementation triggers an increase in plasma amino acid concentration. Because amino acids are the building blocks of protein, this may encourage preservation of muscle mass, explain the authors of the research.
References
- Bodybuilding.com: Find The Protein Powder That Is Right For You!
- Dr. Warren Willey: A Guide To Getting Cut: 4 Critical Components To Getting Lean!
- Journal of the American College of Nutrition; The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review; TL Halton, F Hu; May 2005
- Current Opinions in Clinical Nutrition and Metabolic Care; Effect of whey protein isolate on strength, body composition and muscle hypertrophy during resistance training; A Hayes, PJ Cribb; January 2008
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