Protein is an essential component of a balanced diet, whether you're looking to stay healthy or build muscle. A vast array of supplements on the market are touted as being able to pump up your protein intake, and these range widely in type. Understanding the different types of protein supplements and the effects they produce will allow you to make an informed choice on which is best for you.
Soy Protein
Found in powdered shake preparations as well as in flavored "energy bars," soy protein is likely sitting in one form or another at your local grocery, nutrition store or even gas station. According to research reported by the National Library of Medicine, soy protein is rich in healthy antioxidants, and also helps promote muscle growth. Soy protein is a favorite among vegetarians, since it does not come from animal sources; rather, it is derived from the soybean and refined as an ingredient for protein supplements.
Whey Protein
Popular among bodybuilders and athletes, whey protein is available in shakes and energy bars -- alone or in combination with soy protein. Synthesized from milk, whey protein is a very bioavailable form of protein, which means that your body can rapidly use it to rebuild worked muscles. This makes whey protein supplements choice options for those looking to gain lean muscle through exercise. Whey supplements are generally consumed after strenuous exercise, with the effect of enhancing muscle protein synthesis -- leading to fast muscle recovery and gain.
Egg Protein
Eggs contain a rich supply of protein, and this has not gone unnoticed by marketers of protein supplements. Generally sold as a powder to be mixed as a beverage, egg protein was the first type of powdered protein to be introduced to the U.S. market, reports Evergreen University. Like whey protein, egg protein is readily available for the body to use, contributing to its heavy use among weightlifters -- especially before whey protein supplements became available. Egg protein promotes fast muscle recovery.
Other Protein Supplements
Two other types of protein supplements that are less common on the market are hemp protein and pea protein. Hemp protein comes from the shelled seeds of the plant of the same name, and is often sold as a powder for mixing in health drinks. Pea protein is also marketed as an alternative to dairy and egg proteins, and both hemp and pea protein supplements are especially popular choices for vegans. The proteins found in hemp and peas help maintain healthy muscle tissues, especially in a diet without dairy or meat protein intake.
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