Whey protein is one of the most popular protein supplements on the market. It's relatively inexpensive and readily available since it's derived from cow's milk. Whey protein varies slightly when compared to other protein supplements and protein-rich foods. It's an especially beneficial nutrient for fitness enthusiasts looking to build muscle and get in shape.
Whey Protein
Whey protein makes up 20 percent of milk protein in cow's milk, according to the McKinley Health Center (MHC) at the University of Illinois. The biggest difference between whey protein and other types of protein is that it has the highest biological value of any protein. This means the human body absorbs and uses whey protein more efficiently than any other protein. So, more of it is used to rebuild and help muscle tissue grow compared with other proteins.
Other Protein Supplements
Alternatives to whey protein powders and protein bars include casein, egg, hemp, soy and goat's milk. Each type of supplement offers its own advantages and potential disadvantages compared to whey. For instance, casein protein supplements -- also derived from cow's milk -- are a slower-absorbing protein that may be ideal for consumption before bedtime. Soy protein is made from soybeans, so it's an ideal choice for vegetarians. Each type of protein offers varying amounts of amino acids, glutamine and other muscle-building/recovery entities, so be sure to read the manufacturer's packaging to find out this information prior to choosing one over the other.
Food Sources
Many types of food contain protein, including meat, legumes, eggs, nuts/seeds and milk. Proteins are made up of amino acids; there are a total of 20 amino acids that join together to form proteins. Protein that contains all 20 amino acids is referred to as a complete protein while those containing fewer than 20 are called incomplete proteins. Complete proteins are ideal for building muscle. Whey protein is a complete protein. Foods containing complete proteins include meat, fish, eggs and milk.
Considerations
Whey protein powder is generally recognized as safe, according to MHC. However, you should still talk to your doctor prior to taking it. If you exercise regularly, whey protein supplementation of 20 to 25 g per day may help improve your body composition, muscle mass and improve your immune system. The Centers for Disease Control and Prevention (CDC) says most Americans already have enough protein in their diet, so protein supplementation is not necessary. So, if you are sedentary or rarely exercise, protein supplementation may not be for you.
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