Protein powder is used to supplement the diet with extra protein. The primary function of protein within the human diet is that of recovery and repair. Typically athletes and trainees eat more protein for this purpose. Consuming extra protein can improve muscle recovery, increase metabolic rate, and play an important role in weight loss. For example, high protein is the cornerstone of low-carb diets such as Atkins and the South Beach Diet. High quality protein sources, without high levels of fat, are rarely stored by the body as fat. There are different kinds of protein for different goals; each having their own effect upon the body's metabolism. Protein powder can be mixed into tasty smoothies to jump start your morning, amp up for your workout, recover post-workout, or even for extra recovery before bed. Keeping a tub of protein powder around can provide a quick inexpensive snack or meal when you are on the go. And it's far cheaper than premixed protein shake alternatives.
What to Look for
The most important thing to consider when buying protein powder is your goal. If you are an advanced trainee, athlete or bodybuilder, the quality of the product is usually the most important attribute. However, most of us recreational trainees just want a protein powder that won't make us gag. Taste is usually the most important factor. Flavors of protein powder encompass everything from the standard chocolate, vanilla or strawberry to exotic and tropical flavors. Some are very tasty; others are not. Different types of protein powder include: whey, casein, egg, soy, rice and vegetable. When it comes to quality and digestibility whey protein is king. This highly bioavailable protein is the whey from the curds and whey. It is made from milk and absorbs very quickly. The two types of whey are whey isolates and concentrates. Whey isolate protein powder is the highest quality and therefore usually most expensive. Casein protein is the curds. Though slower in being digested, it provides a sustained release for those who want a constant flow of protein to the body. The downside is that this "curdling" effect in the stomach can cause some digestive irritation. However, these days many protein powders compensate for this effect by adding helpful digestive enzymes. Take casein protein before bed to prevent muscle wasting during the fasting period of sleep and to improve recovery with a constant flow of amino acids to muscle cells. Combinations of whey and casein in a 50/50 ratio are a good strategy for post-workout protein shakes. Egg protein powder is highly digestible as well, with a nearly perfect amino acid spectrum. Soy, rice and vegetable proteins can be good choices for certain trainees, including vegetarians, however they do not provide complete amino acid profiles, which are optimal for recovery and performance. An obvious factor is price. Why blow all your hard-earned cash on a top-of-the-line product if you are only a recreational athlete? Buying in bulk is a good way to get a better deal on protein powder. Popular brands are Optimum Nutrition, EAS, MetRX and Muscle Milk. These and many others are available at the Vitamin Shoppe, GNC or Bodybuilding.com.
Common Pitfalls
The most common pitfall is not understanding what you are purchasing and why. In the world of vitamins, herbs and sports supplements, there is a lot of hype and flashy marketing. It can be hard to separate the shiny package from the powder that is inside. Don't let them confuse you. The highest quality products are not always the most expensive, provocative ones. For example, Optimum Nutrition's Whey powder, voted supplement of the year by Bodybuilding.com, is relatively inexpensive and widely considered to be one of the best quality powders for the price. Read labels and watch out for excessive additives, fats, sugars, and cholesterol Many consumers are also confused about how much protein to take in each day. The best strategy is to feel it out based on your personal needs and goals. Over-consumption of protein powder will lead to digestive discomfort. If this happens, then back off consumption a little. If you find yourself suffering from constant muscle soreness, add an extra protein shake somewhere during the day or before bed. Over-dependence on protein powders is another common problem. There is nothing better for you than nutritious, whole food. Protein powder is a supplement to your regular diet, and not a stand-alone source of nutrition. Mixing poorly can cause the products to be clumpy and unsatisfying. Make sure to stir thoroughly if the product mixes instantly. Blending whey with fat-free milk, half a frozen banana, a little ice, and some peanut butter can be a great way to create a healthy smoothie. Experiment with different recipes and find your favorite. Frozen bananas take on the consistency of ice cream and add thickness and body to the shake. And why not add a scoop of healthy fiber, just to keep things moving?
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