Protein ranks number one in terms of nutrients essential for maintaining optimal health. The word originates from the Greek word protos, meaning “first”, further underscoring its all-important status. Protein contributes to the building of lean muscle mass, explaining its dominance in the world of bodybuilders and athletes. Protein powder, one of the most common sports supplements, comes in many forms. Read on to learn the benefits of each type of protein supplement available on the market today, and how to choose the most appropriate one for your specific needs.
Bioavailability: Getting the Most for your Money
The bioavailability of a food or supplement refers to its degree of usability in the body. The higher the bioavailability, the more efficiently the body can reap the nutritional results upon ingestion.
We can obtain protein from a variety of sources, both whole food and supplements. While opting for the most bioavailable protein source seems logical, consuming a mixed diet by combining food sources helps ensure a varied amino acid intake. This holds true especially in the case of individuals who have chosen to follow a vegetarian/vegan lifestyle, since nutritionists consider most plant sources of food incomplete proteins, deficient in at least one essential amino acid.
Why Whey?
Ask any 10 bodybuilders which type of protein they favor for building muscle and you will receive 10 different answers. In truth, the majority of athletic-minded individuals who take a protein supplement to improve performance or aesthetics tend to favor whey protein.
Whey boasts the highest bioavailability of all available protein supplements. Whey protein specifically offers the purest form of whey. Its fast absorption rate makes whey isolate a very popular post-workout option, typically consumed as a shake. During a weightlifting session, muscles undergo intense tension and stress, causing micro-tears in the tissue. As such, ingesting protein within about 45 minutes of completing a workout facilitates protein synthesis and helps speed recovery time.
Whey Concentrate, Whey Isolate and Casein
A byproduct of milk, whey concentrate enters the blood stream faster than any other protein. It also confers the greatest amount of the amino acid leucine, which provides muscles with the necessary fuel to power through a workout and build muscle. Whey concentrate, most often 78%-88% protein, also includes some lactose and fat. It offers a richer flavor and costs less than its cousin, whey isolate.
Very similar in composition and protein benefits, whey isolate lacks any carbohydrates and fats, yielding a powder offering 98% protein. The absence of any lactose appeals to those individuals whose bodies cannot properly digest this milk sugar, leading to abdominal discomfort and bloating.
Casein protein, also derived from milk, differs from whey only in the lengthy amount of time it takes to digest. Casein serves as an ideal protein supplement prior to bedtime, thereby “feeding” muscle tissue gradually throughout the night.
Additional Protein Supplements Abound
Allergies to whey protein in any form, while not terribly common, do occur, causing a conundrum for athletes in this demographic. However, supplement companies have responded well to the need for other options. If you find yourself unable to comfortably consume whey protein, consider experimenting with one of these for your post-workout boost ~
Soy Protein ~ Made from ground soybeans that have been dehulled and defatted, soy protein digests at a moderate rate. It boasts greater amounts of key amino acids glutamine and arginine, which may help support immune function, digestive health, and brain function. As a complete protein, nutritionists consider soy the most effective plant-derived source for building or maintaining muscle.
Egg White Protein ~ Cultivated simply from dehydrated egg whites that have been pulverized to a powdery form, egg protein digests slower than whey but faster than casein. Although its muscle protein synthesis abilities do not score quite as highly as either whey and casein, egg white protein powder nonetheless makes a good option for a post-workout or meal-replacement shake. The use of egg white protein supplementation also conveniently sidesteps any lactose concerns.
Pea Protein ~ Derived from the yellow pea, this protein ranks as the most highly digestible of the plant proteins. Many athletes with sensitive digestive systems opt for pea protein supplement powder. Categorized as an incomplete protein, low in 2 amino acids, individuals who favor pea protein as their primary source may choose to add either hemp or rice protein; these additions boost the overall amino acid profile sufficiently enough to render a post-workout shake “complete.” For those seeking an even higher protein content, pea protein isolate makes an excellent choice.
Hemp Protein ~ Culled from nutrient-dense hemp seeds, hemp protein powder contains at least 10 grams less of protein than either whey or soy. As such, not too many bodybuilders reach for hemp protein supplements. However, for athletes whose bodies do not require a tremendous protein boost, hemp offers some protein along with a good dose of fiber and omega-3 fatty acids. Once again, pairing hemp with rice or pea protein will round out its amino-acid profile and make it “complete”.
The Science Behind Whey Protein
Whey protein, whether concentrate, isolate, or even hydrolysate (pre-digested powder), adds considerably to the building and gaining of muscle as well as strength. Below we outline the 3 major ways in which whey protein facilitates this ~
- Whey provides both protein and amino acids, which serve as building blocks for increased muscle growth.
- The consumption of whey increases the release of anabolic hormones that can stimulate muscle growth, such as insulin.
- Whey contains high amounts of the amino acid leucine, known to stimulate muscle protein synthesis at the molecular and genetic level.
Factors to Consider When Choosing a Protein Supplement
While all of the aforementioned protein supplements have merit, choosing the best one for your needs can still seem confusing and overwhelming. This author spent many bodybuilding years experimenting with just about all of them! Here we offer some general tips to keep in mind before you buy ~
For pure muscle growth, choose a protein powder with a high biological value.
For weight loss, look for a protein powder that does not contain added sugars or maltodextrins (sweeteners made from starch). In addition, avoid those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain.
For vegan and/or vegetarian athletes, avoid milk-based protein powders such as whey and casein. Look for 100% plant proteins: soy, pea, and hemp.
Patients who have diabetes should choose protein powders prepared without added sugar as well as those which contain a minimum of carbohydrates (5-15 grams per serving).
Athletes living with kidney disease cannot consume high amounts of protein at one time. Opt instead for powders that have a lower-range protein content (10 to 15 grams per serving).
Patients with irritable bowel syndrome (IBS) or lactose intolerance should choose powders without lactose sugars, artificial sweeteners or maltodextrins. Those who also have a gluten allergy or sensitivity might read labels very carefully to avoid products containing added gluten.
For the budget-conscious consumer, buying tubs of protein powder instead of ready-to-drink shakes offers a money-saving option.
Quantifying Protein Consumption
We know that avid strength-training athletes and serious bodybuilders can benefit from adding extra protein to their daily diet in an effort to build/preserve strength gains and muscle mass. However, over the last several years, the public health message seems to have moved away from dictating specific percentages of protein, fats and carbohydrates for which to strive on a day-to-day basis. For example, the current RDA (recommended daily allowances) have placed more importance on selecting healthier protein- rich foods rather than concentrating on specific grams of daily protein.
To achieve this optimally, consider the protein “package” — the fats, vitamins, minerals, carbohydrate and other nutrients which a protein source contains. Aim for protein sources low in saturated/trans fats and processed carbohydrates, and rich in other vital nutrients.
“If you are not eating much fish and you want to increase that — yes, that might improve the overall nutrient profile that would subsequently improve your health,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital. “But I think the data are pretty strong against significantly increasing red meat, and certainly processed meat, to get protein.”
Take-Home Message
Just as we suggested in our articles on the use of creatine, glutamine and BCAA’s, take the time to consider your goals and choose your protein supplement wisely. Whey and casein powders now come in a variety of delicious flavors, so the shelves and online sources offer something for everybody.
References:
https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder
https://pubmed.ncbi.nlm.nih.gov/16365087/
https://pubmed.ncbi.nlm.nih.gov/18679613/
https://pubmed.ncbi.nlm.nih.gov/22647249/
https://www.healthline.com/nutrition/whey-protein-101#protein-and-bcaa
https://www.myprotein.co.in/blog/supplements/whey-isolate-vs-whey-concentrate/
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
