How Do I Choose A Protein Powder?

Protein powders are dietary supplements that can be derived from a number of sources, both plant and animal. While protein is available through a number of foods including meats, eggs and nuts, many athletes are unable to consume enough of these foods to meet their daily requirements for protein intake. A protein powder can be a useful addition to these individuals' diets.

Function

Protein is made up of amino acids and is an essential ingredient for muscle building. The body cannot produce protein on its own, so protein must be ingested. Repairing muscle and building muscle can also aid in fat loss. Adding lean muscle allows you to burn more fat throughout the day because muscle cells account for around 90 percent of all calorie consumption. Protein powder allows you to get the amount of protein you require to add muscle without eating excessive amounts of food.

Types

There are five main types of protein, each based on the derivation source. These are cow's milk, goat's milk, soy, eggs and hemp. Of these, whey protein from cow's milk is the most popular because of the speed with which it acts. Casein protein is also derived from cow's milk, but it's digested much slower than whey and is most often taken before bed to allow a constant supply of protein during sleep.

Additives

Protein powders are rarely pure protein. They contain ingredients intended to boost the muscle-building benefits of protein as well as artificial flavors and preservatives. All-natural protein powders are available for those who wish to avoid artificial ingredients. Most protein powders contain branched-chain amino acids, creatine for cellular energy, an assortment of vitamins and digestive enzymes that speed the breakdown of the powder.

Delivery Methods

Protein powder is typically ingested through a shake or smoothie. It can be added to solid foods, though exposure to heat can begin to destroy the proteins so cooking with it should be avoided. The most basic approach is to add protein powder to water and shake in a shaker cup. There are many flavors to choose from if this is your preferred method. It can also be combined in a blender with ingredients such as milk, fruit and nuts if taste is important.

Warning

Protein powder should be taken as a dietary supplement and not as a replacement to natural food sources of protein. A protein powder-only diet can lead to stomach irritation, dehydration, gout and liver problems. Soy protein, while proven to build muscle, also supplies isoflavones which can raise estrogen levels in the body. Some research also suggests that soy protein is not a complete protein such as those derived from milk and eggs.