Protein powders are popular choices among the weightlifting community. These supplements are safe to take in moderation, according to McKinley Health Center at the University of Illinois, and protein powders help to promote muscle growth. There are several types of protein powders on the market, so there's sure to be one to fit your needs.
Types
The most common type of protein powder on the market is whey protein, which is derived from cow's milk. It's a fast-absorbing protein that contains all nine essential amino acids your body cannot produce on its own, so you must obtain them through your diet. A popular alternative to whey is soy protein. This protein is derived from soybeans, so it's an ideal choice for vegetarians. Casein protein is a slower-absorbing protein powder that is also derived from milk. Three more types of protein powders include egg, hemp and goat's milk protein. According to Bodybuilding.com, all six powders have been proven to help build muscle mass.
Protein
Protein is one of the most important nutrients in a weightlifter's diet. Muscle tissue is composed of proteins that are constantly being broken down and replaced with new proteins. These proteins are broken down at a more rapid pace for weightlifters who put their muscles under extreme stress during each workout. Protein powders provide a fast and efficient way to supply the body with much-needed protein.
Amount
Consuming too much protein at one time is counterproductive and potential dangerous; your body can only process relatively small amounts of protein at once. So, the MHC suggests consuming 20 g to 25 g of protein per day for improving body composition, although serious weightlifters may need to consume 40 g to 50 g per serving for best results. This is consistent with Bodybuilding.com, which states 20 g to 40 g immediately following each weightlifting session is usually adequate.
Risks
There are minimal risks associated with supplementing protein, although you should still consult your doctor prior to starting a protein regimen. The Centers for Disease Control and Prevention says consuming too much protein can lead to weight gain due to the increased calorie consumption. It also warns that people with kidney disease may be better off with a low-protein diet. In terms of milk-derived protein powders -- whey, casein, goat's milk -- people who are lactose-intolerant may experience stomach pain.
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