The Foundation Of Protein Supplements: Protein Sources
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.
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 comes from milk. It is the most common choice in protein supplements. Whey protein is made up of nonessential and essential amino acids. Essential amino acids are not made by the body naturally and must come through diet. The body takes well to whey protein and will use it easily and safely. The only concern about whey protein is that it is not safe for those with a milk allergy or who are lactose intolerant. Concentrated whey protein is most often preferred as it more available and less expensive. Concentrated forms contain anywhere from 30 to 85% protein. The isolate forms will have about 90%, but are more expensive and harder to find. Whey protein helps to boost the immune system, provides amino acids and helps for quick muscle recovery and prevents muscle breakdown.
Soy protein comes from soy flour. It is the most complete vegetable protein. It comes in concentrate and isolate and like whey, the isolate form is higher in protein content and more expensive. Soy protein is easy to digest and the perfect option for people who have milk allergies or are lactose intolerant. However, people with soy allergies can not tolerate soy protein. Soy protein can be added easily to food to increase the nutritional value and can help to lower cholesterol.
Egg protein comes from egg whites. It is fat free and very high in protein. It contains all the essential amino acids and is completely absorbed by the body. It is considered the best protein source. It should not be used by people who have egg allergies.
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.
When you're shopping for protein supplements, always read the label to make sure that the protein sources used are suitable for your needs and that you can safely ingest. Protein supplements can be a great thing " but make sure you choose well. - 17274
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.
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 comes from milk. It is the most common choice in protein supplements. Whey protein is made up of nonessential and essential amino acids. Essential amino acids are not made by the body naturally and must come through diet. The body takes well to whey protein and will use it easily and safely. The only concern about whey protein is that it is not safe for those with a milk allergy or who are lactose intolerant. Concentrated whey protein is most often preferred as it more available and less expensive. Concentrated forms contain anywhere from 30 to 85% protein. The isolate forms will have about 90%, but are more expensive and harder to find. Whey protein helps to boost the immune system, provides amino acids and helps for quick muscle recovery and prevents muscle breakdown.
Soy protein comes from soy flour. It is the most complete vegetable protein. It comes in concentrate and isolate and like whey, the isolate form is higher in protein content and more expensive. Soy protein is easy to digest and the perfect option for people who have milk allergies or are lactose intolerant. However, people with soy allergies can not tolerate soy protein. Soy protein can be added easily to food to increase the nutritional value and can help to lower cholesterol.
Egg protein comes from egg whites. It is fat free and very high in protein. It contains all the essential amino acids and is completely absorbed by the body. It is considered the best protein source. It should not be used by people who have egg allergies.
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.
When you're shopping for protein supplements, always read the label to make sure that the protein sources used are suitable for your needs and that you can safely ingest. Protein supplements can be a great thing " but make sure you choose well. - 17274
About the Author:
Henrick Scofers has been a weightlifter for two decades. He is an expert on bodybuilding supplements. Learn more about high quality supplements here.
posted by X - Men at
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