Protein comes in many forms, from animal protein to plant-based protein. It also comes in supplement form, and many people turn to protein powder to ensure they’re getting enough of this vital nutrient, as well as to use as a meal replacement during weight loss efforts. Supplement sales in the United States in recent years have totaled just under $25 billion and are expected to continue to increase as more and more adults enter their senior years. (Source: Science Daily, December 2009.) Of this vast number, the majority of products sold are protein-based supplements, and the average shopper is looking for a way to maintain their health. However, there are other groups that buy protein supplements, including protein powder. These groups include bodybuilders who may use the powder as a pre- or post-workout drink, and teens who are trying to avoid eating the greasy, fried foods their friends consume in large quantities.
types of protein powder
All protein powder comes from four sources and can be a single ingredient powder or a powder combination. Anyone with known or suspected food allergies should stick with the single-ingredient powder until they know how it will affect them. The four sources of all protein powders are whey, soy, rice, and egg.
whey protein
Whey protein powder is derived from milk as a by-product of the cheese-making process. It is the most common of the powders and should not be used by lactose intolerant people. Like most protein powders, whey protein is available in two forms, a concentrate and an isolate. Concentrate is the less expensive of the two forms and the more readily available in most places. It contains between 30 and 85% protein. An isolate, on the other hand, has 90% protein and has less fat and less lactose. Whey protein isolate helps boost immunity, is an optimal source of amino acids, and can improve muscle recovery after workouts. It is also beneficial in preventing muscle breakdown.
Whey protein is the closest to skeletal muscle and contains high levels of arginine and lysine, which in turn are used to stimulate the release of growth hormone IGFI, an anabolic hormone that is a natural alternative to steroids. Whey protein also contains glutamine, which prevents fatigue and overtraining. Whey is considered a fast protein.
soy protein
Soy protein powder is derived from soybean meal and comes in both concentrated and isolated forms. Soybean powder can be used to increase the nutritional value of other foods and is highly digestible. The benefits of soy include lowering cholesterol, reducing the risk of heart disease, and can be used in a vegan diet. Two daily servings of soy protein can lower blood cholesterol by up to nine points and has been shown to lower blood pressure. (Source: Natural News, 2006)
egg protein powder
Egg protein powder is derived from egg whites. Eggs are considered the “perfect” protein food. All proteins are scored and ranked on a scale based on a number of factors, including digestibility. Eggs score 100% because the body uses all of their protein. It is the highest natural food source of branched chain amino acids and is also the highest source of alanine, arginine, glycine and methine (crucial for building muscle). While eggs have gotten a bad nutritional rap in the past, most people now realize that they aren’t the monsters they were once thought to be. Each egg has 6.5 grams of protein, 5.6 grams of fat, of which only 1.6 grams are saturated fat, and less than a gram of carbohydrates.
Powdered egg, because it is derived only from the whites of eggs, is fat-free and high in protein.
rice protein powder
Rice powder is isolated from brown rice flour and is one of the rare non-animal sources of protein that is complete. It is hypoallergenic, making it one of the most natural options for those with known or suspected food allergies, and is appropriate for both vegans and vegetarians. (Source: Segounis, Nutritionist)
How to use protein powder in your healthy diet plan
Protein powder can be used to supplement protein intake, but can also be used as a meal replacement drink. It is very important to use it correctly and follow all safety guidelines, including how to store it for travel and long-term storage. It’s also important to read the labels on any type of powder you choose to buy to find the right type—one that’s high in protein but not high in calories, for example. Taste is also an important consideration, as many people think of old-style powders and their gritty, chalky, medicinal taste. Some, especially the egg-based protein powders, had a sulfurous smell that made drinking them an almost impossible task.
Mixing the protein powder is very important so you don’t end up with a gritty, lumpy mess. You also need to make sure you don’t use too much powder per serving or it won’t mix well. Increasing your powder intake will not help with protein intake in the long run.