The world of supplements has no shortage of protein products. From ready-made shakes to egg-based powders, the array of choices can be dizzying. For bodybuilders, athletes and other individuals seeking a dietary protein boost, protein mixes and whey powder are two of the more common products on the shelves. Each come with its own set of advantages.
Ingredients
Although protein mix formulas vary between brands and manufacturers, most contain protein from a combination of sources. Common ingredients in protein mixes include casein, a slow-digesting dairy protein high in glutamine; whey, a milk-derived protein with a quick absorption speed and a full spectrum of essential amino acids; dried egg white protein, high in glutamic acid and branched amino acids; and soy protein, derived from soybeans. Conversely, the primary ingredient in whey protein powder is whey--which can come in the form of whey protein concentrate, a relatively crude form of whey with a lower protein content, and a more refined form called whey protein isolate. Both protein mixes and whey protein powder may contain additional ingredients to enhance flavor.
Function
Because protein mixes contain a blend of protein sources with different absorption rates, mixes deliver protein at a variety of speeds. A mix containing both whey and casein, for instance, provides fast-absorbing protein for immediate use by the body as well as slow-absorbing protein that reaches muscles over a longer period of time. According to the Whey Protein Institute, whey protein is effective when used immediately after intense exercise such as strength training, since its fast absorption rate boosts muscle recovery and helps rebuild lean mass.
Benefits
The benefits of protein mixes depend on the specific ingredients in the product. Mixes containing casein offer a high level of glutamine, which mitigates the breakdown of muscle tissue during exercise, while mixes that include egg protein offer a favorable amino acid profile without the cholesterol and saturated fat found in whole eggs. Protein mixes made with soy protein contain isoflavones that may boost cardiovascular health. Along with quickening muscle recovery, whey protein--whether consumed alone or as part of a protein mix--may facilitate fat loss, as indicated by a study published in the March 2008 edition of Nutrition and Metabolism.
Misconceptions
Although both protein mixes and whey are popular supplements for athletes and bodybuilders, a high intake of protein does not necessarily improve athletic performance. According to the Brown University Health Education Center, excess protein is simply converted to carbohydrates and stored as fat--not used to build lean mass. Neither protein mixes nor whey protein powder will increase muscle size if not also accompanied by strength and resistance training.
Warning
Individuals with an allergy or intolerance to dairy, eggs or soy may react adversely to ingredients in protein blends. Unrefined whey protein powders, which contain a small amount of lactose, may trigger reactions in people with lactose intolerance. When consumed in excess, both protein mixes and whey protein powder can place a high degree of stress on the kidneys and result in a loss of calcium from the body, as well as contribute to dehydration.
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