Protein in powder form is used as a dietary supplement by those who wish to build muscle, such as athletes and individuals who engage in vigorous exercise. While you can certainly get an adequate amount of protein from foods such as meat, fish, eggs, poultry and soy products, some people enjoy the convenience of protein powders as an on-the-go meal replacement. There are several varieties of protein powders as well as those marketed towards specific consumers. By nature, whey and egg proteins are best absorbed by your body.
Whey-based Protein Powders
EAS Myoplex Lite MR powder is a whey/soy protein blend that tastes better when combined with milk instead of water, according to Womens' Fitness. One scoop of this whey powder plus 10 ounces of skim milk provides 290 calories, 3g protein, 34g carbohydrate, 2g fat. The powder itself only adds 2g sugar. This powder is a good choice for the weight-conscious as well as athletes due to its high protein and moderate carbohydrate content. For those on a low carb diet, try MetRx powders because they are trans fat-free, vitamin- and mineral-fortified, and free of aspartame, sugar and gluten. One pack of the original drink mix (added to cold water) provides 38g protein, 20g carbs (2g sugar) and 2g fat. These two powders offer a moderate amount of carbs without much fat or sugar.
Soy-based Protein Powder
If you are a vegetarian or wish to add more soy to your diet, there are a variety of soy-based protein powders on the market. Soy is the only vegetarian protein source that contains all of the essential amino acids. First, look for a soy protein 'isolate' as it is a higher quality protein and more pure and refined than soy protein concentrate. Because the carbs are removed from isolates, they are neutral flavored. Genisoy makes soy protein powders that also contain soy isoflavones and soy fiber. Three scoops of Soy Ultra XT Natural Protein Powder provides 130 calories, 25g protein, 5g carbs (0g sugar) and 1.5g fat. It is unflavored so it should be added to a shake or mixed with flavored soy milk (vanilla or chocolate) for better flavor.
Egg-based Protein Powders
Egg protein scores 100 on biological value as it contains all essential amino acids, and scores second highest (after whey protein) for its 'completeness' as a protein source. Optimum Nutrition's 100 percent Egg Protein Powder comes in chocolate and vanilla flavors and is rated as the best tasting egg-based protein powder by BodyBuildingforYou.com. One scoop offers 100 calories, 22g protein, 4g carbs (0g sugar) and 0g fat. It is pure protein. For best results, use the shaker container to mix it in low-fat milk to avoid clumping.
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