Protein Supplements Guide

When it comes to protein intake in the way of supplements there are a myriad of options and it's not surprising when most people become a little lost and confused. First, let's dispel some common misconceptions about protein supplements.

Protein Supplement Myths

Only body builders or athletes use supplements
Protein supplements are valuable to almost anyone

They are a healthy and convenient means of ensuring satisfactory protein intake into the diet
To increase the protein levels required when one increases their level of physical activity
To build/gain muscle
A good way for vegetarians to satisfy their dietary protein requirements

Protein and supplements are more for males
Females have muscle too and though their protein requirements are generally less then males, protein intake is still very important. Increasing protein intake or supplementing will not result in instant muscle bulk on a female either which is a common concern

How Protein Supplements Can Help You Lose Weight

The body has to work harder to process protein and more calories are burned when you eat it. This is called thermogenisis and results in a higher metabolism and an increase in fat loss.
Protein is satisfying and curbs hunger

Biological Value/BV

This is a value you will see on all protein supplements. It is a measure of how quickly and easily the body absorbs the protein. The higher the better.

Types/Forms Of Protein

There are many types of protein powders\supplements on the market which consist of proteins in its various forms. Many supplements consist of a combination of the various protein types. Here we will have a look at main forms of protein used (whey, soy, caesin) and some background information on each. The next time you are reading these terms on supplements you will be better placed to make an informed decision and purchase.

Whey Protein

Derived from dairy
Is absorbed by the muscles very easily and quickly, so best used soon after working out
Great source of amino acids
Common in weight loss drinks
Arguably the highest Biological Value of any protein

Whey Protein Isolate

A fairly pure form of whey protein that contains a high amount of protein (between 90 and 98%) along with low amounts of fat and lactose
More expensive when compared to protein concentrate
A higher biological value then whey protein concentrate

Whey Protein Concentrate

Usually contains between 70 and 85% protein

Caesin Protein

Derived from dairy
Slowly absorbed (unlike Whey Protein), so it is flexibly used throughout the day and fine for before bed

Soy Protein

Derived from soy beans
Does not dissolve as well as Whey
Amino acid rich
Soy Protein Isolate - at least 90% protein
Soy Protein Concentrate - approximately 70% protein

Protein Blends
Supplements will often contain a combination of the different types of protein to cater for the varying needs of consumers and in a bid to create more efficient and effective protein sources.

Other Protein Supplements

There are some supplements which are commonly used in conjunction or incorporated into protein supplements as a means of improving or supporting their benefits

Glutamine

The most common amino acid in our blood
Has many benefits in the functioning of the body including its importance in protein synthesis
Available as a standalone supplement (L-Glutamine) or incorporated into protein powders

Creatine Monohydrate

More energy during workouts
Increased strength
Adds weight, partly a result of water retention. Some people criticize it for creating a more rounded bloated look

Flavors And Other Ingredients

Here, we have just covered some of the main types of proteins and supplements. The scope for protein sources and supplement recipes is diverse. Optimum Nutrition for example released a protein powder containing rolled oats for fiber. Of course personal taste is another factor with many different flavors including the standard chocolate, strawberry and vanilla. Some are made tasteless so they can be incorporated into drinks and food.