Protein powders - Need to Know

Protein powders come in various forms. The three common ones are whey, soy, and casein protein. Whey is the most commonly used, because it’s a water soluble milk protein, it’s also a complete protein, complete proteins contain all nine of the amino acids necessary for human dietary needs. Vegan may prefer soy protein. There are a few reasons why you need protein powder:

• When you’re growing.
• When you’re starting a workout program.
• When you’re recovering from an injury.
• If you’re going vegan.

But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.

Protein powders

Protein powders are dietary supplements that contain a high percentage of protein. This protein is derived from a variety of different food sources, including:

• Rice
• Egg
• Milk
• Pea
• Hemp
• Soy
• Cranberry
• Artichoke

Along with protein, many manufacturers fortify their products with vitamins, minerals, greens, additional fats, grains, fibre, and thickeners. These latter types of products usually contain appreciable amounts of carbohydrates and fat, they’re often considered meal replacement powders instead of straight protein. Most protein powders are a highly processed food supplement. They must be refined so they don’t taste like garbage and have a long, stable shelf life.

Whey Protein

The most popular protein supplement on the market today, by product in the process of turning milk into cheese.

Pluses: Promote lean muscle growth and fat loss, as well as support cardiovascular health and a healthy metabolism. Quickly absorbed by the body, making it useful for post workout recovery.

Minuses: Sugar found in milk (lactose) is a common allergen that can make whey indigestible for some and whit less than desirable artificial sweeteners and chemicals.

Casein Protein

Produced using a separation process applied to liquid milk that can concentrate or isolate the milk protein from the carbs and fats.

Pluses: Offers similar benefits to whey protein but with a different release process. Because casein digests over a long period of time.

Minuses: By product of milk, making it allergenic to some, much like whey.

Egg Protein

Comes from, well, eggs. It is a complete protein made by separating out the yolks and dehydrating the egg whites.

Pluses: Rich in vitamins and minerals that can contribute to a healthy diet.

Minuses: Making it allergenic to some.

Soy Protein

Plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour.

Pluses: Improve the body's immune function and promote bone health. May also help prevent cardiovascular disease and reduce the risk of certain cancers .

Minuses: It is often genetically modified.

Rice Protein

Great option for vegans and those with dairy allergies.

Pluses: Easily digestible and therefore almost entirely used by the body.

Minuses: Deficient in some amino acids.

Hemp Protein

Derived from the seeds of the cannabis plant.

Pluses: Mix of essential fatty acids, hemp is vegan friendly and extremely hypoallergenic.

Minuses: Its association with cannabis.

Pea Protein

Popular choice for vegetarians and vegans.

Pluses: Is hypoallergenic, with few additives or artificial ingredients.

Minuses: Deficient in certain amino acids and should not be used as a primary source of dietary protein.

Processing methods

They’re created by extracting the protein component of the food, through a variety of processing methods. Different protein sources require different processing techniques.

Heat processed

Most supplements companies powders forms of whey protein are heat treated and acid flushed. During this process whey protein is stripped of critical nutrients. The result can be much less effective protein contaminated with additives that are synthetic among other contaminates that are clearly counterproductive to building muscle and getting results. It is also a contributing factor to poor digesting and tolerance.

Cold processed

If you see on your supplement panel that your whey protein is cold processed (also called low temperature processed or raw processed) you are getting natural protein that is not heated or treated chemically. During this process whey protein retains many or most of its amino acids, antioxidants and nutrient along with other beneficial immune system perks.

Read the labels

The process of making many protein powders often leaves a highly denatured and damaged protein, destroying many of it health benefits. Many manufactures add synthetic, toxic ingredients to their products (Aspartame, saccharin, fructose, and artificial colors) you might see on the label. Processed protein powders may also contain large amounts of Mono sodium glutamate in the form of protein isolates because separating protein from its food source during manufacturing results in the creation of Mono sodium glutamate. You won’t see it in the list of ingredients because it is a by-product of manufacturing and does not have to be listed.

Alternative

Get your protein from real food sources. You will notice that foods high in protein generally have some healthy fat along with it. Meats, eggs and good quality dairy are great examples.