Once an industry that sold mostly multi-vitamins and a handful of other minerals, the dietary supplement industry is a multi-billion dollar industry today. According to the Pennington Biomedical Research Center in Louisiana, in 2007, about 18 percent of adults in the U.S. purchased "non-vitamin and non-mineral" dietary supplements with cumulative sales adding up to about $15 billion dollars.
Among the most popular purchases were natural protein supplements. Whey protein, soy protein, egg protein and casein protein are the four major types of natural protein supplements. Please consult your doctor or a registered dietitian before supplementing your diet with these products.
Whey Protein
Whey is included in the majority of protein supplements that are sold today according to Creighton University. The University of California at San Diego, UCSD, notes that whey protein is a mixture of proteins found in milk. It is considered to be a dairy product. If you are allergic to dairy products, UCSD suggests that you avoid whey protein. Your body absorbs whey protein better and faster than other proteins like casein or egg protein. This is why many fitness enthusiasts drink whey protein mixed with non-fat milk or water after training. Whey protein has been clinically proven to be effective at improving body composition or body fat to muscle ratio according to a study in the 2008 'London Journal of Nutrition and Metabolism."
Egg Protein
Egg protein was the very first protein supplement ever developed into a powder according to Evergreen State College in Washington. It was popular among bodybuilders in the 1970s and 1980s. Egg protein powder is made from pure egg whites. Most formulas have no dietary cholesterol or carbohydrates. Evergreen reports that egg protein has one the highest "protein efficiency ratios" and is metabolized quite well by your body. Like whey protein, it is a "complete" source of protein, containing all the amino acids that are required by your body. Despite the proven results, egg protein powder is not as popular today. Many people opt for fresh pasteurized egg whites available at grocery stores that can be used to cook with or added to protein shakes without cooking.
Casein Protein
Similar to whey protein, casein protein is also derived from milk. It is less bioavailable than whey protein protein and will require that you use more of it. Casein powder, however, is still very popular among bodybuilders and athletes because it absorbs more slowly than whey protein. The advantage to this is, you can drink casein protein before going to bed and supply your body with protein while asleep. It is sometimes called the "nighttime protein". For this same reason, casein would not be ideal after a workout because it is better to replenish your body's protein and nutrient stores as soon as possible. Interestingly enough, when compared with casein proteins, "there does not appear to be a difference in the performance enhancing effects of whey versus casein proteins," reports a study in the 2010 "International Journal of Exercise Science."
Soy Protein
If you have heard of whey protein, chances are, you're probably familiar with soy protein as well. According to the "Journal of Perinatal Education", soy protein is made from soy beans and offers multiple health benefits. The University of Maryland Medical Center states that soy protein can help your cholesterol levels, may be helpful in lowering the risk of hormone-related cancer such as breast cancer; reduce the risk of osteoporosis and help treat symptoms associated with menopause.
References
- Pennington Biomedical Research Center: NIH announces Five Botanical Research Centers Awards; Pennington Biomedical Research Center Named
- Creighton University: Protein Sources
- University of California - San Diego: Whey Protein
- PubMed Central: "Journal of Nutriton and Metabolism": A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects
- University of Western Kentucky: "International Journal of Exercise Science": The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes
- University of Maryland Medical Center: Soy
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