Protein powder is a supplemental form of easily digested protein that used to be taken almost exclusively by bodybuilders who wanted a concentrated source of amino acids to build muscle mass. However, protein powders are now consumed by a much wider variety of people, ranging from recreational athletes to the elderly, who want to maintain muscle mass and promote bone health. Protein powders are based on a variety of sources and often contain other ingredients.
Protein
Protein consists of amino acids, which are the primary building blocks of muscle tissue and enzymes, among other structures. Animal protein, such as beef, poultry and fish, is an excellent source of amino acids, but also an expensive and environmentally unfriendly one. Supplemental protein, in the form of powders, is more economical and environmentally sustainable. In general, low-calorie dieters, vegetarians, the elderly and those who work-out heavily are the ones who may benefit from protein powder the most. For people working-out, consuming between 1 and 2 g of protein per pound of bodyweight throughout the day is needed to build muscle, as cited in "Advanced Nutrition and Human Metabolism." The body can only metabolize between 5 and 9 g of protein per hour.
Types of Protein Powders
Whey protein powder is derived from the process of making cheese from milk. It is digested quickly, so it is a good post-workout supplement because that is when amino acids are needed most for muscle building. The two types are whey concentrate, which often contains 50 percent protein by weight, and whey isolate, which contains over 90 percent protein, as cited in "Contemporary Nutrition." Casein, or milk-based protein powder is digested slowly, so it should be taken just before bedtime so that the body has a constant supply of amino acids throughout the night. Albumen protein powder is made from eggs and is digested moderately well, so it can be taken before or after exercise. Soy protein powder is a complete protein source and contains all the essential amino acids. Soy is not digested or absorbed very well, and because it contains phytoestrogens, it can disrupt hormone balance in men. Hemp seed powder is also a complete amino acid source and is better digested than soy. Rice protein powder contains all the amino acids when made from the whole grain, and it is highly digestible and allergen free.
Other Ingredients in Protein Powders
To improve taste, texture and shelf-life, flavorings, sweeteners and preservatives are often added to protein powders. They are available in a wide variety of flavors, although strawberry, vanilla and chocolate are the most common. Aspartame is often added to increase sweetness, although some powders use stevia, which is a natural, plant-based sweetener. Sometimes protein powders include other dietary supplements, such as branched-chain amino acids, glutamine, essential fatty acids, creatine and testosterone boosters.
Protein Powder Consumption
Protein powder is usually mixed with water, milk or juice and blended or shaken before it is drunk. The protein "shake" is usually taken immediately before and/or after exercising, and is used as a meal replacement by some. Although protein deficiency can lead to muscle weakness and wasting, too much has health consequences also. According to "Human Biochemistry and Disease," high levels of protein can overload the kidneys, leading to dysfunction and reduced filtering capacity, as well as diarrhea and over-acidity of tissues.
References
- "Advanced Nutrition and Human Metabolism: 5th Edition"; Sareen S. Gropper and Jack L. Smith; 2009
- "Contemporary Nutrition"; Gordon M. Wardlaw; 2010
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
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