The Best Protein Powder Supplements

Protein supplements are derived from many different sources, including eggs, soybeans and milk. While each type of protein powder can potentially help you build muscle and improve your body composition, one type of protein is superior to the others. Whey protein is digested, absorbed and utilized by your body better than any other protein, according to the University of Illinois McKinley Health Center. Consult your physician before trying any protein supplement.

Biological Value

The biological value, or BV, of a protein is one way in which proteins are rated in terms of how well they are absorbed and utilized within the human body. Whey protein offers the highest BV of any protein at about 104, according to a 2004 review published in the "Journal of Sports Science and Medicine." As a comparison, casein and soy proteins have a BV of 77 and 74, respectively. The next closest protein source is eggs, with a BV of 100.

PDCAAS

The Protein Digestibility Corrected Amino Acid Score, or PDCAAS, of a protein is a measurement of how well a particular protein digests once consumed. The PDCAAS scale ranges from 0 to 1.0, and whey protein has the highest possible score of 1.0. According to Helen Kollias, PhD, an expert on muscle development, whey protein digests/absorbs at a rate of about 8-to-10 g per hour. Because of its high BV and PDCAAS scores, the amino acids in whey protein reach your muscles faster and more efficiently than other proteins.

Health Benefits

McKinley Health Center notes that the health benefits of whey extend beyond its muscle-building properties. Whey protein increases levels of glutathione -- an antioxidant produced in the body -- to help improve your immune system function. It also contains more leucine -- a branch-chain amino acid associated with lean muscle preservation -- compared to egg, soy and milk proteins. Whey is also effective at promoting fat loss as part of a consistent exercise program.

Recommendations

Consume 20 to 25 g of whey protein per day, preferably after your daily workout, for improvements in body composition. Athletes engaged in strenuous physical training, such as bodybuilders, may benefit from as much as 50 g of whey protein per day. Based on the findings of Dr. Kollias, the human body absorbs whey protein most effectively when consumed in increments of 15 g. So it may be beneficial to divide your whey protein intake into two or three doses throughout the day.