Many
people believe that calorie intake is the key component of a healthy diet and
the most important factor in determining overall body mass. While that is absolutely true, I believe that
attention must also be paid to the macronutrient content of a person’s diet
(ratios of protein, carbohydrate and fat) in order to optimize body
composition, energy, strength, and sexual function. While each macronutrient is important, I
believe that particular attention should be paid to protein consumption. Recommended intake varies wildly, but I am of
the school of thought that a higher intake is better than just meeting the
minimum requirements.
Sufficient
protein intake is a crucial component to a healthy diet for a number of
reasons; it is an important building block of
bones, muscles, cartilage, skin, and blood, and is used by your body to build
and repair tissues. Hair and nails are predominantly comprised of protein, and
your body uses protein to make enzymes, hormones, and other body chemicals. Because proteins are part of every cell, tissue, and organ in our bodies, they
are constantly being broken down. Our
bodies use the protein in the foods we eat to form amino acids, which are used
to replace the protein used during every day activity.
General recommendations state that 10–35% of your daily
calories come from protein, however, recommendations for popular health and
weight loss diets often go as high as 45%. In today’s fast moving society it can be difficult for a lot of
individuals to get enough protein into their daily diet, in which case they may
choose to rely on powdered forms of protein to supplement their intake.
There are a myriad of products available for purchase, and
many different types of powders to include whey, whey isolate, casein, soy,
beef, egg, hemp and rice proteins, just to name a few. With all of these choices, deciding on the
right product can become confusing. A
brief introduction of the major types of protein and their benefits may be
helpful to deciding which variety is best.
Whey Protein:
Also available as whey protein isolates, whey protein
concentrate, whey protein hydolysate, and hydrolized protein, whey is the
liquid that is left behind after the first stages of the cheese-making process,
when the liquids and solids are separated. It is the most popular type of
protein powder due to the significant improvement of
muscle protein synthesis and promotes the growth of lean tissue mass. A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded
that "whey protein supplementation during resistance training offers some
benefit compared to resistance training alone." In addition,
Whey protein is also largely
touted as a weight loss supplement; according to
one study, published in Nutrition & Metabolism,
people who took a specialized whey fraction (Prolibra™) that was high in leucine,
bioactive peptides and milk calcium, "lost significantly more body fat and showed a greater preservation of
lean muscle compared to subjects
consuming the control beverage." Many people are familiar with whey
protein’s benefits, but the lesser-known casein protein can be an even more
viable option in many situations.
Casein
Protein:
Casein
proteins are comprised of animal milk, and are often chosen because of their
slow rate of digestion and absorption.
The specific types of casein protein differ in proportion according to
the species from which they're synthesized, however, generally casein accounts
for roughly 80% of the total protein content of the product. While casein, much like whey, is effective
at promoting muscle protein synthesis, its differentiating feature is the
ability to provide a sustained rate of amino acid uptake versus a rapid increase
that would arise from whey protein consumption. Because of this, casein protein may be more
beneficial to individuals who are looking for a supplement that can provide several hours of nourishment and
satiety versus a quicker digesting protein like whey. As noted earlier, this
gives casein longer-lasting anti-catabolic properties and is why people often
refer to it as the optimal “bedtime” protein; casein’s prolonged digestion
helps promote a positive nitrogen balance during extended hours of sleep. For all of
its benefits, for those who are averse to dairy-based protein, casein is not an
option. In those circumstances egg
protein powders are another viable option.
Egg Protein:
Egg protein albumin (dried egg
white) is made from the white of the egg primarily, though depending on its
formulation, it may contain trace amounts of yolk. It's often fat-free, very high in protein, and
is considered a perfect source of protein due to its complete makeup of
essential amino acids. The essential amino
acids are those that the body cannot synthesize on its own; histidine,
isoleucine, leusine, lysine, methionine, phenylalanine,
threonine, tryptophan, and valine.
Egg protein albumin is also high in branched chain amino acids, which
help to prevent muscle breakdown, and glutamic acid, which is essential for
cognitive brain functioning.
Once egg protein is in your
system, it is completely absorbed by your body. When other proteins are
measured for quality and effectiveness, egg protein is at the top of the list
and is the standard for measurement. The benefits of egg protein aside,
some individuals choose not to consume any of the aforementioned varieties due
to intolerances, or for humanitarian reasons.
In that case, vegetable and soy proteins are a good option.
Vegetable and
Soy Protein:
There is a wide
variety of plant-based protein powders to choose from, to include; soy, hemp,
pea, and rice proteins. Each type of
plant-based protein offers its own unique benefits. Soy and hemp protein powders are complete
proteins, in that they contain all of the essential amino acids, while hemp and
pea proteins are incomplete and may be paired with other protein sources. Soy protein, however, is highly processed and some studies have linked soy
consumption in women with a history of estrogen positive cancer to an increased
risk of breast cancer. Studies have
also shown that soy protein supplementation for a period as short as 14 days
can cause lowered testosterone levels in men, which can contribute to muscle loss and strength decline,
decreased libido, erectile dysfunction, depression, decreased masculinity, fat
gain, decreased energy and work performance, and even height loss due to waning
bone density.
Brown rice protein is another option in
this category, and is hypo-allergic and easily digested, making it an excellent
alternative for anyone with a sensitive stomach or allergies to soy or dairy. Pea protein, another popular choice, is
highly digestible and has a fluffy texture, and is high in glutamic acid, which
some experts also believe helps convert carbohydrates into energy instead of
being stored as fat. Hemp offers the
inflammation-fighting power of omega-6 essential fatty acids and is high in
fiber. Hemp is a great choice for those
following a vegan diet. Some studies
have also suggested hemp protein may be more helpful in weight loss, thanks to
its high fiber content.
Dairy-based proteins like whey and casein are great choices
for their muscle-building benefits as well as their bioavailablity for those
who are not vegan or suffer from dairy allergies. That’s not to say that there isn’t a strong
case to be made for integrating plant-based proteins into your diet as well, even
if you’re not vegan or allergic. These proteins are easily digested and have
been shown to fight inflammation and reduce muscle soreness more effectively
than dairy-based proteins, which makes them a good choice for any athlete or
active person. Ultimately choosing the
right protein powder should be based on the needs and wants of the individual.
Jocelyn Shaw
About The Author: Ms. Jocelyn Shaw is currently studying for her degree in Personal Fitness Training. With close ties to the military, Ms. Shaw's interests include both indoor and outdoor sports and fitness. A Summa Cum Laude candidate, as well as an IMI Student Ambassador, we expect great things from Jocelyn.
