The dietary supplement industry is now a multi-billion dollar industry, according to Pikeville College in Kentucky. Among the most popular supplements are whey protein powders. In addition to whey protein, there are numerous other types of protein that offer various advantages. If you have been using whey protein and want to try a different type of protein or you are considering purchasing your first protein supplement, you should be familiar with all the options you have. Remember to talk to your doctor before purchasing any protein supplements.
Casein Protein
Casein protein is a popular substitute to whey protein, especially among bodybuilders. Like whey protein, according to Creighton University in Nebraska, casein protein is also derived from milk and is considered a "complete" protein source because it supplies all of the essential amino acids. Casein protein is extremely high in glutamine, which is the most abundant in your body and may help you recover from workouts, according to Columbia University. Since casein protein absorbs much slower and it is often the preferred choice to whey protein for a "nighttime" protein before you go to sleep according to Cardinal Stritch University.
Soy Protein
Soy protein is a familiar alternative to whey protein. It is popular among vegetarians because it is made from soybeans instead of dairy products. According to the University of Illinois, like whey and casein protein, soy protein contains all nine essential amino acids as well. Iowa State University notes that soy protein may help improve your cardiovascular health and cholesterol levels, and reduce your risk for certain types of cancer. Soy is also lactose-free, making it a great substitute for whey protein if you are lactose intolerant.
Egg Protein or Liquid Egg Whites
Egg protein is another high-quality popular substitute to whey protein. According to the University of Illinois, egg protein provides the standard against which all other forms of protein are measured. Egg protein powder or pasteurized liquid egg whites do not contain dietary cholesterol and are a "complete" source of essential amino acids. Liquid egg whites that are available at your grocery store are pasteurized, do not have to be cooked and are ready for consumption.
Other Whey Substitutes
Other whey alternatives that you may want to consider are pea, hemp and rice protein. According to Medical News Today, pea protein can help fight high blood pressure and kidney disease. Hemp protein is a good source of natural vitamin E, according to the University of Michigan. Brown rice protein powder is another whey alternative that is vegan-friendly and low in fat. Remember to speak to your doctor or a registered dietitian to determine if you actually need to incorporate a protein supplement into your diet.
References
- Pikeville College: Dietary supplements: The Health Benefits of Pumping up Your Diet
- Creighton University: Protein Sources
- Cardinal Stritch University: Use of Muscle-Building Supplements Steadily Rising
- University of Illinois: Soy and Human Health FAQ
- Iowa State University: Protein
- University of Illinois: Structure of the Egg - Incubation and Embryology
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