Protein is an essential nutrient for the body, especially for the muscles. The general recommendation is an intake of around .3 grams of protein for each pound a person weighs. For athletes and bodybuilders, though, the requirement is higher because the body is working harder and demands more protein. The recommendation jumps from .3 to 1.25 grams for this group of people.
It's not only how much protein you get though; it's also where the protein comes from that matters. While most of us get all the protein we need from our diets, athletes often need protein supplements to provide them with enough of this important nutrient. The protein used in protein supplements is nearly always from the same four sources. Each is used differently by the body and are more or less suitable for different individuals.
These four sources used in most protein supplements are egg, whey, soy and casein. There are protein supplements which use only one type, but it is more common to have two of these proteins in a single supplement.
Whey protein comes from milk and is the most common of these four sources used to produce protein supplements. This protein contains essential amino acids (those which we cannot produce ourselves and must take in through dietary sources) and nonessential amino acids. Except for people who are allergic to milk or have lactose intolerance (who should avoid whey protein), this is a great source of protein which is readily digested. Concentrated whey protein contains 30%-85% protein and is inexpensive, making it a common ingredient in protein supplements. Whey protein isolates contain around 90% protein by weight, but are far more costly. Whey protein helps improve immune function and speeds muscle recovery in addition to being a good source of protein.
Soy protein is made from soy flour and is the most complete plant-based protein available. Just as with whey powder, there are soy protein concentrates and isolates, with the isolate being a richer source of protein but also more costly. Soy protein is also easily digestible and is suitable for persons with milk allergies or lactose intolerance. There are however some people who are allergic to soy and obviously, these people should not use soy-based protein supplements. Soy protein can be mixed into foods to increase the protein content and has the added benefit of helping to regulate cholesterol levels.
Egg protein comes from egg whites. It is fat free and very high in protein. It contains all the essential amino acids and is completely absorbed by the body. It is considered the best protein source. It should not be used by people who have egg allergies.
Casein is also a milk protein. Digested at a slower rate than whey, casein protein is often used in combination with other proteins which are more quickly available to the body for sustained nourishment. Casein protein is a good choice for meals prior to workouts and for taking before bed. Like whey protein, casein protein should be avoided by the lactose intolerant and those with milk allergies.
Read the labels of those protein supplements to make sure you're purchasing one that you'll tolerate and will give you the protein you need for your exercise regimen. Keep the qualities of each protein source in mind as you choose protein supplements.
It's not only how much protein you get though; it's also where the protein comes from that matters. While most of us get all the protein we need from our diets, athletes often need protein supplements to provide them with enough of this important nutrient. The protein used in protein supplements is nearly always from the same four sources. Each is used differently by the body and are more or less suitable for different individuals.
These four sources used in most protein supplements are egg, whey, soy and casein. There are protein supplements which use only one type, but it is more common to have two of these proteins in a single supplement.
Whey protein comes from milk and is the most common of these four sources used to produce protein supplements. This protein contains essential amino acids (those which we cannot produce ourselves and must take in through dietary sources) and nonessential amino acids. Except for people who are allergic to milk or have lactose intolerance (who should avoid whey protein), this is a great source of protein which is readily digested. Concentrated whey protein contains 30%-85% protein and is inexpensive, making it a common ingredient in protein supplements. Whey protein isolates contain around 90% protein by weight, but are far more costly. Whey protein helps improve immune function and speeds muscle recovery in addition to being a good source of protein.
Soy protein is made from soy flour and is the most complete plant-based protein available. Just as with whey powder, there are soy protein concentrates and isolates, with the isolate being a richer source of protein but also more costly. Soy protein is also easily digestible and is suitable for persons with milk allergies or lactose intolerance. There are however some people who are allergic to soy and obviously, these people should not use soy-based protein supplements. Soy protein can be mixed into foods to increase the protein content and has the added benefit of helping to regulate cholesterol levels.
Egg protein comes from egg whites. It is fat free and very high in protein. It contains all the essential amino acids and is completely absorbed by the body. It is considered the best protein source. It should not be used by people who have egg allergies.
Casein is also a milk protein. Digested at a slower rate than whey, casein protein is often used in combination with other proteins which are more quickly available to the body for sustained nourishment. Casein protein is a good choice for meals prior to workouts and for taking before bed. Like whey protein, casein protein should be avoided by the lactose intolerant and those with milk allergies.
Read the labels of those protein supplements to make sure you're purchasing one that you'll tolerate and will give you the protein you need for your exercise regimen. Keep the qualities of each protein source in mind as you choose protein supplements.
About the Author:
Henrick Scofers has been a weightlifter for twenty years. He has become an expert on the subject bodybuilding supplements. Get more knowledge about high quality supplements here.
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