There are many different types of protein powders and brands of powders on the market, and it can be difficult to decipher which is the best one to purchase. Protein powders are derived from various sources, such as whey, egg whites, soy, rice, kemp, pea, and flax. There are pros and cons to each type, depending on individual needs and preferences. Additionally, there are an endless number of brand names to choose from, and it may be overwhelming to decide what to purchase.
Whey is the most common and cheapest protein powder available on the market. Whey protein is derived from milk; it is the liquid extracted from milk when cheese is made. Whey is a complete protein and contains all the essential amino acids. It is also rapidly digested and good for muscle synthesis. Whey is available three forms: whey protein concentrate, whey protein isolate, and whey protein hydrolysates. Concentrates usually have less protein and more carbohydrates and other components than isolates. Isolates have been purified in an attempt to get to the purest form of whey protein. Whey hydrolysate has similar protein levels to isolates, but the protein has been broken down into small peptide chains and amino acids, which makes it easy to absorb and hypoallergenic, since it denatures the protein. It also can be more expensive. Casein, which is also derived from milk, can also be used to make protein powders. Casein is more difficult to digest than whey, and therefore it takes a longer time for the body to utilize it.
Egg whites is another type of protein, and it is especially good for those avoiding dairy, soy, or gluten. It is a high quality protein for leaning out and building muscle. Some people complain about the taste.
Soy protein is a complete protein that is easily digested, but it is not digested very quickly. It is lactose and gluten free. Some brands use GMOs, so look on the label if you do not want to use genetically modified soy. Soy contains isoflavones, which may potentially reduce the risk of cancer and cardiovascular disease. Despite this benefit, some studies show that in excess, isoflavones can interact with estrogen and affect hormone levels. In men, this may cause a decrease in their testosterone levels.
Other good sources of vegetarian protein are from peas, rice, hemp and flax. Sometimes quinoa, millet, and lentils are added as well. They usually come in a blend since none are complete proteins on their own. However, they can be sold separately as well. For example, pea protein is deficient in cysteine, even though it has the same amount of protein per serving as whey. It is also free of cholesterol, fat and gluten. Rice protein is also deficient in some amino acids, especially lysine. However, it is gluten free and inexpensive. Hemp protein powder comes from hemp seeds and cannabis, though it does not contain a significant amount of THC, the active ingredient in marijuana. Hemp is high in protein and omega 3 and omega 6 fatty acids. However, it is also very high in fat and calories. It can also be expensive, since growing hemp products in the US is illegal. There are many vegan powder blends on the market, which combine hemp, peas, rice, quinoa, etc. Vegan powders are dairy-free, gluten-free, and soy-free, and when combined, they are complete proteins. They can be a bit more expensive than whey products.
Besides the source of the protein you choose, it is also important to look at the QUALITY of the protein powder, which differs brand by brand. It is important to avoid a lot of artificial ingredients and fillers, so the fewer ingredients on the label the better. Consumer should also look at the calorie content and types of flavors and sweeteners used in the products. You should also pick a brand that has been tested for quality and purity so that you know that what is listed on the label is actually in the product. The supplement industry is not regulated by the FDA, but many are certified by GMP (Good Manufacturing Practice). This is a system to ensure that the products meet certain quality standards during its production and manufacturing.
No matter what you choose, it is important to remember that the body needs adequate protein. Protein plays a crucial role in the body and do most of the work in the cells. They are also required for the function, structure, and regulation of the tissues and organs in the body. So do your research, and buy a protein powder that fits your lifestyle, tastes, and needs.