Choosing Protein Supplements: The Four Important Protein Sources
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by: Henrick Scofers
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Date: Fri, 3 Jul 2009 Time: 10:52 PM
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Protein is a nutrient which is essential to the human body, particularly for the muscle tissues. Nutritionists recommend a daily intake of about .3 grams of protein for every pound of body weight. Bodybuilders and other athletes, however require more protein in their diets to encourage muscle growth and to nourish their bodies to handle the demands of their workouts. These people should get about 1.25 grams/day of protein for each pound of body weight.
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.
The four protein sources common in protein supplements are whey, soy, casein and egg. While some protein supplements are made from just one source, most often there will be protein from two of these sources in a given protein supplement.
Whey protein is derived from milk and is the protein source used in the majority of protein supplements. Whey protein contains both essential and nonessential amino acids. The essential amino acids are those which must be obtained through the diet since our bodies cannot produce them " and as you may have guessed, nonessential amino acids are those which we can produce, but may want more of through dietary sources. Whey protein is easily digested and used by the human body, the exception being those who have allergies to milk, who should avoid concentrated whey protein. As it happens, the concentrated form is preferred for protein supplements, being inexpensive to produce and containing between 30% and 85% protein by weight. There are also whey protein isolates, with a protein content of around 90%, which are more expensive. Whey protein is not only an excellent protein source, but also boosts immune function, contains amino acids and is helpful in speeding along muscle recovery after a workout.
Soy protein is derived from soy flour. This is the most complete vegetable protein known and like whey protein, there are isolates and concentrated forms available; isolates are higher in protein but more expensive. Easily digestible, soy protein is suitable for everyone except for the small number of people who are allergic to soy. Soy protein can be added to foods easily and is beneficial in lowering blood cholesterol.
Egg protein is an excellent protein source. Derived from egg whites, egg protein contains all of the essential amino acids and is easily digestible. It's generally considered to be the best source of protein for supplements, but as with other proteins, there are some people who are allergic and should not use it.
Casein protein comes from milk, but unlike whey it is slow to digest. It is slow acting and therefore often used in combination with faster acting proteins. It works well meals prior to workouts. It also is a great choice to take just before bed.
Choosing the right protein is about choosing what your body will tolerate the best and what protein will work for your exercise habits the best. You should consider all pros and cons of each type before you make your final decision about protein supplements.
Article Source :: Simply Articles
About the Author
Henrick Scofers has been a bodybuilder for 20 years. He is an expert on bodybuilding supplements. Learn more about top quality supplements here.
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