Essential Supplements – Part 2: Protein Powder

Protein powders consist of different types of protein such as soy, egg, whey and casein. They are used during the day to either increase consumption of protein or to act as a meal replacement. There are many different kinds of protein powders with different ingredients and flavors. The type of protein you choose will depend on when you plan to use it and if you have any food allergies such as lactose intolerance. Here is a short overview of the various proteins:

• Whey - whey is a milk derived protein source, which has the highest biological value (BV) of all protein powders on the market. This means that the body can digest it easily and it has a complete amino acid profile. It is the most commonly used protein source. It is fast digesting, so it would be best used post workout and upon waking. A typical dosage is 30-50g of whey protein in milk or water. There are several different forms of whey protein. Whey protein concentrate (WPC) is the cheapest form, but many people have problems digesting it since it is high in lactose. Whey protein isolate (WPI) is a more processed form of whey which is free of lactose and well tolerated by most, but is more expensive. Hydrolyzed whey protein is the most expensive and worst tasting form of whey, but is the fastest digesting. Most people would do best to use either WPI or cross filtered whey.

• Milk - Milk protein comes in the form of milk protein isolate, calcium caseinate or micellar casein. All of these are very slow digesting and are usually used before bed. Milk protein isolate contains both types of casein protein (calcium caseinate and micellar casein), so it is the most common used. Obviously people who have problems with dairy should avoid this.

• Egg - Egg protein usually consists of powdered egg whites, where the yolk has been removed. It is best tolerated by people who have trouble with dairy. It is a slower digesting protein, and has a high biological value. Egg yolk protein also exists, but is hard to find. Egg protein has a good taste, works well in a blend or MRP and is well tolerated by people with allergies.

• Soy - Soy protein is made from soy beans. It is the protein most used by vegetarians. It has a much lower biological value and some concern has been made about the estrogenic isoflavones found in soy. However, soy protein isolate is devoid of most of these estrogenic components. It has a gritty, sandy taste to it, which most don’t prefer. It would be best to not use soy as your main protein source, and instead use it in a blend of proteins. It is slow digesting and high in BCAAs. As with egg, soy is well tolerated by people with allergies. Always make sure to purchase soy protein isolate, as it is devoid of most of the negative components of soy.

There are also many MRPs (meal replacement protein) which is a protein shake, combined with multiple types of protein and other ingredients to make it more like a real meal. For example, many MRPs will contain different types of proteins, combined with fats and carbohydrates. One of the best on the market is SAN Infusion which contains high quality protein, good fats from flax, and other EFAs, probiotics, glutamine peptides, low GI carbs from ground oats and more. The downside is, of course, the price. Another popular MRP isMuscle Milk. Although it doesn’t have all the same positives of Infusion, it is probably the best tasting shake on the market (I like Cookies and Cream and Root Beer).

You can also make your own MRP with basic ingredients like a regular protein powder, some peanut butter, fruit (strawberries, bananas, etc), olive or flax oil, yogurt, honey and so forth.

Recommended Protein powders:

Main Protein Powder Listing

Syntrax Nectar Nectar is whey protein isolate in fruit flavors with no carbs or fat

Optimum 100% Whey The cheapest whey available in bulk. A blend of whey isolate, concentrate, and peptides

Syntrax Matrix 5.0 a blend of whey, egg, and milk
Individuals who are lactose intolerant would do well to stay away from products that contain whey protein concentrate, as it seems to have a high amount of lactose and gives people the most problems. Whey protein isolate and the other proteins should be no problem however. For more information on this allergy, please see the article on lactose intolerance on the Wikipedia.

Looking for a specific blend or type of product? Check the entire list of protein supplements.

Protein is usually taken in dosages of 1-2g for every pound of bodyweight per day. Most protein should come from whole food sources, however, when protein requirements are high, it is easy to see why drinking some of your protein would be helpful. Again focus on whole food sources for protein and supplement protein drinks when necessary. A shaker bottle can make a helpful addition if you are on the go. It can be used to mix up your protein powder with fluid, in place of expensive and ineffective protein bars and RTDs (see below).

Alternatives:
Dry milk powder
High amounts of protein from food sources

Pantazis Takas