Protein powder can be an effective sports nutrition supplement for promoting recovery from workouts, as the products contain high levels of amino acids that promote muscle gain. Most of these powders, such as casein and whey, are made from dairy products, which can be detrimental if you are lactose intolerant. Thankfully, there are non-dairy protein powders available, such as hemp, soy and rice, but not all are equally beneficial; soy may be the best option. Consult a doctor prior to using any supplements.
Complete Protein
One of the benefits of dairy-based protein powders is that they are complete proteins, meaning they contain all of the essential amino acids. Unfortunately, most non-dairy protein powders, including rice and hemp, aren't complete proteins. However, soy protein is a complete protein, so it can be more beneficial for general health and workout recovery.
Satiety
If you want to use a protein supplement to enhance your weight loss efforts, you may find that soy protein is an optimal choice. According to research published in the March 2011 edition of "The American Journal of Clinical Nutrition," soy protein is even more satiating than whey protein, which earlier research -- published in the October 2010 issue of "The British Journal of Nutrition" -- found was more filling than turkey, eggs and tuna.
Increased Growth Hormone
Growth hormone is a powerful compound that can help you gain muscle and lose fat, so it can significantly enhance your body composition. In this case, soy can be helpful; a study from the July 2008 issue of "European Journal of Endocrinology" found that soy protein consumption can spur significant increases in growth hormone.
Muscle Recovery
Soy protein can be an optimal choice for supporting workout recovery compared to other dairy proteins due to its protein content. Each scoop of soy protein provides 24 g of protein, while hemp protein contains just 11 g. According to research from the December 2010 edition of "International Journal of Sport Nutrition and Exercise Metabolism," 20 g of protein is required for optimal muscle recovery, as it stimulates high levels of muscle protein synthesis, which drives muscle growth.
References
- Go Ask Alice!; Complete and Incomplete Proteins in Grains and Vegetables?; Health Services at Columbia; August 2003
- "The American Journal of Clinical Nutrition"; Protein Choices Targeting Thermogenesis and Metabolism; K.J. Acheson et al.; March 2011
- "The British Journal of Nutrition"; The Acute Effects of Four Protein Meals on Insulin, Glucose, Appetite and Energy Intake in Lean Men; S. Pal, V. Ellis; October 2010
- "European Journal of Endocrinology"; Somatotropic Responses to Soy Protein Alone and as part of a Meal; A.J.A.H. van Vught et al.; July 2008
- LIVESTRONG.COM MyPlate: Calories in Organic Hemp Protein Nutiva
- "International Journal of Sport Nutrition and Exercise Metabolism"; Nutritional Strategies to Promote Postexercise Recovery; M. Beelen et al.; December 2010
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