Protein is essential for muscle maintenance and gain. If you have a difficult time meeting your protein needs with whole foods without straying beyond your calorie allowance, a protein supplement is a viable alternative. Protein supplements come from a variety of plant and animal sources, with different amino acid profiles, digestion speeds and bioavailability rates. Quick-digesting proteins are best for post-workout recovery and for those who use protein supplements as a snack rather than a meal replacement.
Whey
Whey protein, from milk, is considered the gold standard of quick-digesting protein supplements because it contains all of the essential amino acids, has high bioavailability, and contains a large concentration of branched-chain amino acids. Whey protein isolate is 90 percent pure whey protein, with very low carbohydrate and fat content, and contains such a small amount of sugar that it is frequently well-tolerated by the lactose-intolerant. Whey protein concentrate is not as pure as the isolate and has more carbs and fat, but may be more accessible to some because of its lower price.
Soy
Like all plant proteins, soy digests quickly. Unlike other plant proteins, it is a complete protein, containing all of the essential amino acids. It's bioavailability equals that of whey protein, and it may offer extra benefits like increased cardiovascular health and protection against certain cancers. Soy has a lower BCAA content than whey protein, meaning it may be less effective in protein synthesis, but it is the best alternative for vegetarians. Soy protein may also help alleviate some symptoms of menopause.
Egg
Egg protein is a good alternative to whey for those who are lactose intolerant. It is a complete protein, although not as high in any single amino acid as soy or whey, but it has an equal bioavailability. It's not as effective at building muscle as soy or whey, but it is more effective than both at preventing muscle damage. While egg is considered a quick-digesting protein, it does not digest as quickly as soy or whey, making it a good pre-workout alternative to slow-digesting proteins like casein.
Hemp
Hemp protein is relatively new on the market, and is generally more expensive than the more common protein sources. Nevertheless, it is a plant protein that contains all of the essential amino acids, as well as a high dose of fiber in every serving. It also has a higher amount of carbs and fat than other protein sources, so you must plan it into the rest of your diet, but the carbs are mostly fiber and the fats are omega-3s and omega-6s in a three-to-one ratio. Hemp is a good alternative for vegetarians who do not eat soy due to allergies or digestive difficulties.
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