Protein powder is a supplement common in health food stores and increasingly in mainstream grocery stores. Protein powder is derived from various sources and sometimes contains additives. Which type you choose depends on your lifestyle and how you intend to benefit from adding protein powder to your diet.
Types
Whey protein is a derivative of milk, but contains very little lactose or fat. Two forms of whey protein are available. Whey protein isolate is the most refined and pure containing about 90 percent protein. Whey protein concentrate is cheaper and less pure--providing anywhere from 30 to 85 percent protein. Soy protein, made from soy flour, is the most complete vegetable protein available. Soy is also available in a purer isolate form or a less-expensive concentrate form. Egg protein powder derives from egg whites--making it completely fat free. Vegetarian forms of protein include rice and hemp protein powder.
Benefits
Protein powder may be used to enhance the effects of strength training. Whey protein is particularly digestible and available for use by your muscles within 20 minutes of consumption. It is a complete protein--meaning that it supplies all the amino acids needed to enhance muscle growth. The National Dairy Council advocates consuming 30 g of protein shortly after a strength workout to enhance the growth and synthesis of muscles. Soy protein may have similar effects, as suggested by a study performed by Ohio State University researchers and published in Nutrition Journal in 2004. According to nutritionist Sofia Segounis, egg protein is the highest available source of the amino acids alanine, arginine, glycine and methine. Hemp and rice protein offer additional protein for those following a vegetarian diet.
Uses
Protein powder may be added to foods, like mashed potatoes, baked goods, soups and oatmeal to boost their calorie, nutritional and protein content. Flavored protein powders are often blended with fruit, milk and juice to make a smoothie.
Considerations
The type of protein powder you choose depends on your dietary choices, your intended use and your budget. Raw foodists choose hemp protein because it is an uncooked product. Hemp, however, is more expensive than whey or soy varieties and research is limited on its effects on muscle development. Soy is appropriate for vegetarians or those allergic to milk products. Egg protein powder is also more expensive than soy or whey protein, but offers an alternative for those with allergies or intolerance. Rice protein may be the best choice for those on very restricted diets as it is completely hypoallergenic.
Misconceptions
Consuming protein powder alone will not build muscle. Protein powder supplements strength training, but cannot be considered a replacement. Certain protein powders contain fillers and sweeteners which add extra carbohydrates, saturated fats and calories.
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