Protein Powders Information and Comparison Chart
What are protein powders; Protein is made up from 22 amino acids which are the building blocks to muscle, tissue, and organs. Protein is one of the three macronutrients but differs because it contains nitrogen, the other two are carbohydrates and fat. When protein is digested it turns into the 22 aminos acids your body needs to grow and recuperate.
Amino acids are essential, the body can not make them so they must be consumed. Proteins containing all 22 amino acids are considered complete proteins because the body can break them down and create any protein, hormone, or structual components needed by the body. Some examples of these are chicken, beef, fish, milk, and milk proteins like whey and casein.
The elderly sometimes take a protein suppliment to maintain body weight, muscle, and certain metobolic functions. They take it as a suppliment or a meal replacement.
Mostly its bodybuilders, strength trainers and athletes that consume extra protein to enhance muscle growth and provide a fuel source as well as helping to maintain a positive nitrogen balance. If a body does not have enough energy to sustain a workout it will start to feed off the muscle as well as fat.
Providing the body with enough protein will ensure it is fueled by the amino acids and stored body fat instead of the valuable muscle you already built.
Were are some examples of protein suppliments:
Whey Protein Is the most common form and comes in isolate and concentrate form, it is derived from cheese. Its rapidly absorbed and easily assimulated, it functions best as a post workout protein source.
Casein Protein It is a milk based protein that takes longer then all the proteins to be absorbed, it takes 2 - 7 hours to digest and will make a great bedtime suppliment to fuel your muscles throughout the night.
Egg Protein Is a good and complete protein sourse as long as no more then one yolk is eaten daily, it exceeds the recommended daily allowance of cholesterol. This is not a concern with a suppliment, they usually meet the RDA's.
Soy Protein It is one of the healthiest because its plant based and free of meat, the biological value of soy is half that of whey though. Consistent use of this can produce estrogen and is more beneficial for woman, men can use it but not on a regular basis.
Most protein suppliments also include vitamins and minerals that boost thier effeciency, and you have choices like low carbohydrate or high carbohydrate. You can get them in powders, drinks and bars.
A way of telling the amount of protein is by the biological value, here are a few values for the most common food and suppliments:
Biologicial ValuesWhey protein isolate 159
Whey Protein concentrate 104
Whole eggs 100
Egg whites 88
Lean beef 69
Cow's milk 60
Everyone needs a daily amount of protein to live, the RDA is 1 to 2 grams of protein per pound of body weight. Protein should consist of 10% to 35% of your daily calorie intake, protein and carbohydrates are valued at 4 colories per gram while fat is valued at 9 calories per gram.