Protein supplements are a staple in the diets of many bodybuilders and are also popular among those who are trying to lose weight. These supplements do offer health benefits when they're consumed in moderation and as directed by a doctor or dietitian. The problem is choosing the right supplement. With so many out there, it's important to weigh the benefits and drawbacks of each.
Types
Several of the most common types of protein-supplement sources are whey, soy, casein, egg, milk and hemp. Each is available as a powder, a pre-mixed drink or in protein-bar form. Dr. Virginia Uhley of the University of Michigan recommends choosing powder over protein bars, because they're usually purer and have fewer fillers. Whey, casein and milk protein supplements are all derived from milk, so if you have a milk allergy, or you're lactose intolerant, you may want to avoid these. Soy is a popular alternative to whey.
Absorption Rates
Protein supplements are digested and absorbed at varying rates. The protein itself isn't actually absorbed but instead is converted to amino acids, which are then absorbed during digestion. Protein supplements are typically complete protein sources, meaning they have all of the essential amino acids you need. The most quickly absorbed protein is whey, which begins streaming amino acids through your bloodstream almost immediately after consumption. One of the slowest is casein.
Quality
Protein supplements differ in overall quality. The highest-quality supplements offer the purest protein, with very little in the way of fats, lactose and unnecessary fillers. For instance, whey protein concentrates are about 30 to 90 percent protein, according to McKinley Health Center at the University of Illinois. Whey protein isolates are at least 90 percent protein. The whey isolate is processed to remove excess lactose and saturated fats. As you might expect, higher-quality protein supplements are more expensive.
Benefits
Protein supplements boost muscle building when they're consumed as part of a resistance-training program. McKinley Health Center says whey protein also offers immune-system and weight-loss benefits. Dr. Uhley of the University of Michigan says that 25 g of soy protein per day can lower your risk of developing heart disease.
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