Protein Powders
By By Sofia Segounis, Nutritionist - Truestarhealth.com
When you walk into a health food store are you overwhelmed by the rows of
different protein powders? Picking the right protein powder can often feel like
a confusing game of science. Allow us to clear up the confusion by explaining
the various types of protein powders.
The four types of protein used in protein powders are whey, soy, egg and rice.
Protein powders can contain one of these, or a mixture of two, such as soy and
whey or whey and egg.
Whey
Whey protein is derived from milk and is the most commonly used protein
supplement. It contains nonessential and essential amino acids, as well as
branch chain amino acids (BCAA). Amino acids are the building blocks of protein.
The body does not make essential amino acids, therefore they must be obtained
through diet. Nonessential amino acids can be synthesized by the body. Whey is
easily absorbed by your muscles and is extremely safe to use. Whey protein is
not appropriate for those who have a milk allergy or who cannot tolerate
lactose.
There are two categories of whey protein powders—concentrate and isolate. The
concentrate form is more widely used, easier to find and less expensive. It
contains approximately 30 to 85% protein. Whey isolate is a higher quality
protein and is, therefore, more expensive. It contains more than 90% protein.
Whey isolate is more easily absorbed by the body and contains less fat and
lactose.
Benefits of whey protein:
Helps boost immunity
Optimal source of amino acids
Enhances muscle recovery after workouts and helps prevent muscle breakdown
Soy
Soy protein is derived from soy flour. Of all the various vegetable proteins,
soy is the most complete protein. Similar to whey protein, soy protein has two
types, the concentrate and the isolate, with the isolate being the purer, more
expensive form. Soy protein is highly digestible and is comparable to milk and
meat as a protein source. Soy protein is ideal for those who have dairy
allergies, but should not be taken by those who have a soy allergies.
Benefits of soy protein:
Helps to improve nutritional value of foods
Lowers cholesterol
Reduces the risk of heart disease
Suitable for vegans
Egg
Egg protein is made from the egg white and is therefore fat-free and high in
protein. It is considered the most perfect source of protein because it is
complete in essential amino acids, branch chain amino acids and glutamic acid.
It is completely and easily absorbed by the body. Because of its
characteristics, egg protein is used as the standard against which all other
proteins are measured. Egg protein should not be used by anyone who has an egg
allergy.
Benefits of egg protein:
Highest in the amino acids alanine, arginine, glycine and methine
Fat-free
Rice
Rice protein is derived by carefully isolating the protein from brown rice. It
is a complete protein containing all essential amino acids and nonessential
amino acids. Rice protein is hypoallergenic, which makes it suitable for
everyone.
Benefits of rice protein:
Hypoallergenic
Suitable for vegans
Complete protein
In a nutshell
All four types of powder are good sources of protein and can be used in a
variety of ways. Try adding protein to smoothies or use it in baking, cooking
and snacks. Depending on your personal preference, taste, tolerance and budget
there are a variety of options to select from.