Protein supplements have risen in popularity to the point where they are considered by many to be a necessary component of any fitness plan. The choices are nearly endless -- protein sources, macronutrient ratios, calorie content and flavors all vary, and there is a formula to suit every need. Whey and soy proteins are two very popular types of protein supplements, but rice protein is making inroads as fiber content becomes more of a concern.
Protein Content
Whey protein is considered the gold-standard of protein supplements because not only is it very high in protein, but it also contains all the essential amino acids. Soy and rice protein are incomplete proteins, providing only certain amino acids. For a plant protein, soy has a relatively high protein content -- but not as much as whey -- and rice has the least amount of protein of the three. Rice protein does boast a better vitamin and mineral profile, but additives generally make up the difference in soy and whey products.
Digestability
Rice, whey and soy are all fast-digesting proteins. This makes them useful as a pre-workout shake, because they won't hang around in your stomach for hours and cause discomfort while you exercise. It also means that the protein makes its way into your muscles sooner, to assist in repair and growth as needed. Slow-digesting proteins such as casein have their place, but fast-digesting proteins are a better way to both prepare and replenish your muscles within the pre- and post-workout window when the amino acids can do the most good.
Safety
Whey and rice protein are both generally thought of as safe, but there are some concerns about soy. According to MayoClinic.com, soy protein can cause intestinal difficulties, migraines and pancreas damage if the powder contains soy isoflavones. It is believed that soy may act such as estrogen in the body, so people with hormone-sensitive cancers are advised to steer clear. Soy is safe as a part of a regular diet, but habitual high doses may cause problems in some people.
Special Dietary Needs
Rice protein is the safest for those with food allergies, and soy is considered a potential allergen. Whey protein is a milk product, and as such, may cause problems for those who are lactose intolerant, but choosing a whey protein isolate minimizes the chances of symptoms occurring. Those who are lactose intolerant may also react to soy. Soy and rice are both vegan, while whey is considered lacto-vegetarian. Whey protein is generally the choice for those on low-carb diets, because plant proteins like rice and soy frequently contain more carbohydrates per gram of protein.
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