The human body uses protein to help repair damaged cells and assist in the formulation of new cells. Muscles are primarily constructed of protein.When you break down muscle fibers with intense weightlifting, your body delivers protein from foods and supplements to repair and enlarge your muscles. Protein may be consumed through dietary foods, but protein supplements in the form of powder can streamline the process of consuming the ideal amount of protein per day.
Whey Protein Powder
Whey protein powder is manufactured out of cow’s milk. Cow’s milk features two proteins, casein and whey. The latter produces a higher quality standard that breaks down easier in the body, allowing the digestive tract to sufficiently absorb the protein molecules. Whey protein is available in two formats: isolate and concentrate. Isolate protein is the purer form of whey protein, as it contains up to 90 percent more protein per serving than whey-protein concentrate. Whey-protein isolate provides the benefits of protein supplementation without the extra carbohydrates and fats associated with concentrated protein. If your goal is to build lean muscle mass without adding extra body fat, whey protein isolate is the ideal choice.
Soy Protein Powder
Soy protein powder is another competitor within the protein supplementation industry. This form of protein is derived from soybeans. Like whey protein powder, it is available in isolate and concentrate versions. Unlike whey protein powder, it does not contain beneficial bioactive ingredients and branched chain amino acids. While soy protein powder may work for vegan or vegetarian weight lifters who do not consume dairy products, the active compounds in soy are known to raise estrogen levels in both men and women.
How Much Protein
The amount of protein consumed is directly related to its effectiveness is building muscle mass. Protein consumption should be based on your activity level. Rice University states an adult whose goal is to build muscle mass should consume 0.6 to 0.9 grams of protein per body weight pound. For example, a 175-pound person should consume anywhere between 105 to 157.5 grams of protein per day. This protein amount may be achieved through protein supplementation, foods or a combination of the two.
As with any supplement, discuss the use of protein powder with your doctor as well as the ideal dosage for your weightlifting goals. It is vital you consume the proper amount of protein based on your activity level, as excessive protein consumption may lead to calcium being taken away from the skeletal system, increasing your susceptibility to osteoporosis. Side effects of soy protein supplementation typically include stomachaches, constipation or diarrhea. The Whey Protein Institute states whey protein does not cause any negative side effects in individuals who are not allergic to dairy proteins or otherwise must restrict their consumption of diary products.