Protein supplements can help you lose weight in several different ways. Protein has a thermic or fat-burning effect; it balances blood sugar and insulin levels and is used to build lean muscle. The more lean muscle you have, the more calories you burn because muscle is metabolically active, meaning that it requires energy to maintain. Your muscles burn extra calories even at rest. Protein supplements come from many different sources and include protein powders, drinks, bars, weight-gainers and recovery formulas.
Whey Protein
Making up approximately 20 percent of dairy milk, whey protein provides a fast-digesting source of amino acids. It's high in the branched-chain aminos, which play an important role in muscle building and fat loss. Upon waking, an hour before workouts and immediately after training are excellent times to take whey protein, according to the "Muscle & Fitness" article, "The Top Ten Supps You Can't Live Without."
Casein Protein
Casein is the other protein found in dairy and its whole-food equivalent is cottage cheese. This slow-digesting protein inhibits muscle breakdown, according to "Natural Anabolics" by Jerry Brainum. Casein forms a gel in the digestive system, causing its absorption to last for up to seven hours, reports Kimberly Retzlaff in the article "Extended Benefits" in the June 2010 issue of "Muscle & Performance." This effect keeps you full longer and makes sure your body burns away fat, rather than muscle.
Egg White
Eggs are often called nature's perfect protein because they contain an excellent amino-acid profile and digest readily in the human body, according to "Supplements 101" by Jim Stoppani, PhD. Eating whole eggs provides fat-burning monounsaturated fats; egg protein powder allows you to get the amino acids without the fat. Egg protein makes a great supplement for lactose-intolerant individuals, who cannot handle milk or its byproducts.
Soy Protein
Argued by some to be the best source of vegetarian protein, soy contains a complete amino-acid spectrum and natural isoflavones that may provide other health benefits. Claims that soy boosts estrogen in men have not been confirmed by research on adult males who consume multi-sourced protein, according to Stoppani. Soy protein may be the basis of high-quality supplement powders for those who cannot take dairy or eggs. Research is ongoing, however, into the possible effects of consuming large quantities of hormonally active plant compounds, specifically the isoflavone phytoestrogens abundant in soybeans.
Vegetable-Sourced Proteins
Rice, artichoke, pea and buckwheat protein are examples of other vegetable sources of supplemental protein powders. When processed or combined they can provide a source of all of the essential nutrients. Buckwheat protein, for example, provides gluten-free amino acids with a biological value rating of 90, just below that of eggs, says Stoppani.
References
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook": The Top Ten Supps You Can't Live Without; Jim Stoppani, PhD; January 2010
- "Natural Anabolics": Jerry Brainum; 2006
- "Muscle & Performance": Extended Benefits; Kimberly Retzlaff; June 2010
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; Supplements 101; Jim Stoppani, PhD; January 2010
- "Xtreme Lean": Jonathan Lawson and Steve Holman; 2005
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