Protein – What, Which and Why?
Protein powders provide you with a low fat protein source that is convenient and cost effective, meaning, it is a nutrient that is necessary for the proper growth and function of the human body – male, and female. Obviously, there is considerable debate over the amount of protein an adult needs to consume per day. The current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein is turned into energy by the body. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general.
Of course men seem to make more use of proteins and other muscle-growing substances, than women, but fact is that protein can be part of a healthy diet and a balanced meal plan. The trick is to know how what exactly you need, how much you need of it and what you’re substituting it with.
The biggest factors that influence which protein powder you should choose are generally:
- What do you need to achieve by using it?
- Are you allergic to any of the main ingredients such as lactose, soy, casein or eggs?
- Does the powder contain any enhancements?
- Are you vegetarian or vegan?
DIFFERENT TYPES
The general types of protein can be divided into two main categories: animal sourced proteins, including milk derivatives, whey, casein, goat’s milk and egg whites; and vegetable sourced proteins, such as soy, rice, pea and hemp proteins. Nutritionally, animal sourced proteins are superior to vegetable proteins, as they generally are complete proteins. This means they contain the necessary amino acids, which are commonly not found in vegetable based protein powders, unless they are added as an enhancement. Vegetable based protein powders are normally used by those who are vegetarian or vegan.
The most common animal protein, whey protein, comes in two varieties: whey concentrate and whey isolate. The advantages of each are:
Whey concentrate is more economical per gram of protein. It has a low lactose level that is well tolerated by most lactose-sensitive people. It has higher amounts of fat and carbohydrates that are relative to your overall nutrient intake. Whey isolate is virtually fat-free and right for those wishing to eliminate as much fat from their diet as possible. It is typically lactose free for those few individuals who are very sensitive to the low-lactose levels found in whey concentrate. Whey isolate tends to taste slightly better than whey concentrate too, yet its consistency is a little thinner.
Casein or Milk Protein
Like whey protein, casein protein is another milk protein derivative. Since most of the protein in milk is casein, the terms milk protein and casein protein are generally used loosely to describe the same product. The key difference between whey and casein is that whey is absorbed in the digestive system quickly, whereas casein is absorbed slowly and steadily, making it a great protein to be taken on an evening before bed. Taste-wise they are similar, both are more or less tasteless in their unflavoured and unsweetened state. At times casein is normally thicker.
Vegetable Proteins
Among the vegetable source proteins, soy, rice and pea protein are by far the most popular. Soy and hemp are unique among vegetable protein sources in that they supply all eight essential amino acids. Most vegetable proteins lack one or more. Soy has additional benefits – the isoflavones in soy provide antioxidant benefits, heart health benefits and is often used by women transitioning through menopause. For all its benefits, soy protein has a characteristic taste that, while not unpleasant, can be hard to completely mask with flavours and sweeteners.
Enhancements
Besides protein, flavours and sweeteners, many manufacturers add other ingredients to enhance the product’s nutritional value and taste, or to make it more enjoyable to use. Other protein powders are enhanced with digestive enzymes to help improve the absorption of large servings of protein.
Another way to enhance a protein powder is by adding amino acids to improve its nutritional value. Although whey protein contains all the necessary amino acids, it doesn’t provide them in equal amounts. By adding amino acids like glutamine, BCAAs and arginine, the nutritional benefits of that protein are extended and enhanced. Other types of enhancements include the addition of carbohydrates and nutritional fats to the protein and/or the addition of vitamins and minerals. However, when these types of ingredients are added, the products can no longer called protein powders. Such products are known as meal replacements or gainers.