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.
The total amount of protein intake is important, but equally important are the sources of dietary protein. Most people are able to get enough protein from their diet; but many athletes require protein supplements to meet their daily requirements for this nutrient. Protein supplements are usually made from four different sources. Each of these protein sources is different and athletes should choose according to their needs.
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 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 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 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 is another protein derived from milk. Casein protein is digested more slowly than whey, which makes it a protein often combined with other, more quickly digester proteins. Casein protein is ideal for adding to pre-workout meals or before bed. As with whey protein, those with milk allergies should avoid casein protein.
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.
The total amount of protein intake is important, but equally important are the sources of dietary protein. Most people are able to get enough protein from their diet; but many athletes require protein supplements to meet their daily requirements for this nutrient. Protein supplements are usually made from four different sources. Each of these protein sources is different and athletes should choose according to their needs.
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 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 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 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 is another protein derived from milk. Casein protein is digested more slowly than whey, which makes it a protein often combined with other, more quickly digester proteins. Casein protein is ideal for adding to pre-workout meals or before bed. As with whey protein, those with milk allergies should avoid casein protein.
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.
About the Author:
Henrick Scofers has been a bodybuilder for twenty years. He is an expert on bodybuilding supplements. Get more ktoday.edge about high quality supplements today. You can get a unique content version of this article from the Uber Article Directory.
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