Protein powder is a fitness supplement with the two most popular varieties being whey and soy.
The powder can be mixed in to a beverage with just water or for a more tasty option, in a smoothie along with fruit, vegetables, juice and/or yogurt. The powder also comes in many flavoured varieties such as chocolate, vanilla, strawberry and pineapple.
Chocolate Protein Shake
Protein powder is beneficial because protein is the building block for muscles. Not only does it aid muscular growth it also helps to repair damaged muscle tissue more quickly. On top of added protein the powder has less fat, lactose sugar and cholesterol than eating eggs, cheese or meat and is a refreshing alternative to ensure your daily protein requirements are being met.
Here is some specific information about whey and soy as well as protein in general, for you to make the informed choice on your next protein supplement purchase:
Whey Protein
-Whey is a cheese by-product. So right away this product would not be suitable for vegans.
-The amino acids in protein helps to maintain your blood-sugar levels. It control your appetite and reduces periods of sudden hunger when blood-sugar levels drop. You may experience energy highs and lows if your diet is too high in carbohydrates. The extra protein will help stabilize this. Ultimately this is great for weight loss and controlling your diet in general.
-Whey (and soy) protein can be made from concentrate (5-6% lactose), isolate (1% lactose) or a combination of both. This is in reference to how to the proteins are produced. Isolate is better quality and more expensive. It is also better suited for those who are lactose intolerant. However a combination of both is the best bet for your money.
-Whey protein ranges from approximately 100-115 calories per serving of about 30g. Approximately 1-2 grams of fat and approximately 20-30 grams of protein.
Keep in mind that scoop sizes vary. So look at gram amounts when you are comparing products instead of "Per Scoop Amounts." It can be deceiving.
Soy Protein
-Soy protein powder almost always has less protein than whey, per serving. It also is the second most allergenic food next to peanuts.
-Soy powder is made from the legume the soybean which has many beneficial health benefits such as being easily digestible which is great for pregnant women and older adults, a binding agent for minerals, lowers bad cholesterol and reduces the risk of heart disease.
-Soybeans are a complete protein source. Meaning, it has ALL the amino acids that the body needs to function properly. Usually you need to eat different food sources to accumulate all the necessary amino acids, but soybeans have it all!
-Soy isolate is better quality with 90% protein on a moisture free basis while soy protein falls in around 65% and also has a bit of a soy bean taste to it.
-Per serving of soy protein powder of approximately 30 grams there is 90-110 calories, 1-2 gram of fat, 15-25 grams of protein.
Protein powder is a very safe supplement that can be used daily. However as with everything in life, moderation is key to best results so don't drink more than two shakes per day using the recommended dosage.
The best time to drink a protein shake is right after your workout to restore calories and to get that protein working at repairing and building muscle tissue.
Try it!