Increased protein, carbohydrate and fat may be needed to enhance your athletic performance if you're training as an endurance athlete, rather than a casual exerciser. These nutrients can maintain weight, help to replenish energy and provide adequate protein to build and repair tissue. Whey or other protein shakes can be useful in meeting this need. They vary in nutritional content, possible sensitivities and benefits.
Differences
Whey protein shakes are shakes made with whey and casein, which are both milk proteins. They may contain some soy lecithin in small amounts. Whey contains all of the amino acids needed for muscle growth, and it can be added to shakes to increase protein with little fat or carbohydrates. There are about 20 g protein per ounce of powder, which is considered a high-quality source. Other protein shakes could be made with soy or egg solids, which are other sources of complete proteins.
Sensitivities
Whey protein should be avoided by those diagnosed with allergies or severe sensitivities to milk. Whey protein concentrate contains lactose, whereas whey protein isolate has insignificant quantities of lactose. Also, some people may be allergic to soy, so they should avoid protein shakes made with soy.
Protein Shake Properties
Protein shakes can contain protein from a variety of sources, such as soy, milk, whey, dried egg albumin or brown rice protein. These have 14 to 20 g protein, depending upon the source. They may have fiber and sugar added, which will cause the carbohydrate content to vary.
Benefits
High-protein diets have been popular throughout history. A recent position statement of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine recommend adequate protein, carbohydrate and fat for energy and performance. High-quality proteins--such as whey, casein, soy and brown rice--are effective for the maintenance, repair and synthesis of skeletal muscle proteins in response to training.
Conclusion
Whey shakes and other protein (soy, brown rice) shakes are very similar in nutritional content. Whey should not be used by people who suffer from lactose intolerance or milk allergies. Avoid soy shakes if you have a soy allergy. However, soy or brown rice protein shakes are excellent sources of protein for vegans.
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