Protein Foods And Protein Powders

Protein foods and protein powders are consumed for a variety of reasons. These reasons may include meeting daily protein needs, building and healing muscle, healing burns, improving health and getting over a sickness. Americans typically do obtain adequate protein in their diets. However, certain situations may call for more than the normal 0.8 g/kg recommendation explained in the book "Contemporary Nutrition" by Gordon Wardlaw. That makes knowledge of various protein sources important.

Food Sources of Protein

Protein is found in many food sources of animal and plant origin. Animal sources of protein include dairy products such as milk, cheese and yogurt, beef, chicken, eggs, fish and pork. Non animal or vegetarian sources of protein include soy products of tempeh, soybeans, tofu and soy milk, beans, nuts and seeds. Plant and animal proteins both provide 4 calories per gram, according to RD411.com.

Whey Protein Powder

A source of protein is whey protein powder, frequently used by people wanting to build muscle, such as in body building. Whey protein comes from the liquid part of milk after being curdled for use in making cheese, as explained by the National Cancer Institute. Whey is considered to be a "fast" protein since it is absorbed and used quickly by the body, as explained in the book "Nutrient Timing for Peak Performance" written by Heidi Skolnik, MS, CDN, FACSM.

Casein Protein Powder

Casein protein powder provides the other protein derived from milk known as casein. Casein protein is used frequently in the powder form for body building as well as in protein bars, shakes and drinks. Casein protein is considered to be a "slow" protein since it is absorbed much slower than its' counterpart whey protein. This is ideal since casein protein plays more of a role in repairing and maintaining muscle, as explained in "Nutrient Timing for Peak Performance."

Soy Protein Powder

Soy protein powder provides a vegetarian high protein option. Soy protein is comparable to whey protein in the way that it is absorbed by the body. Soy protein is the protein derived from soy beans and is used in protein bars, shakes, smoothies and supplement drinks. A study in the 2003 "Journal of Perinatal Education" led by Kristin Montgomery, PhD, RN explains the health benefits of soy protein are seen in pregnancy, diabetes, obesity, cancer prevention and heart health.