What are proteins and why do we need them?
Proteins are large molecules that perform many vital functions in our bodies, such as building and repairing tissues, producing enzymes and hormones, and regulating various processes.
Proteins are composed of smaller units called amino acids, which are the basic building blocks of life. There are twenty different amino acids that our bodies use to make proteins, but nine of them are essential, meaning that we have to get them from food sources. Not all foods contain all the essential amino acids, so it's important to eat a variety of protein-rich foods to meet our needs. Animal products such as meat, eggs, and dairy are complete sources of protein, but most plant-based foods are incomplete, meaning that they lack one or more of the essential amino acids.
Protein powders are a popular way to supplement your protein intake, especially if you have specific dietary requirements or goals. Protein powders come in different forms and flavors, and they can be made from different sources of protein, such as animal or plant-based ingredients. In this article, I will explore some of the most common types of protein powder and their advantages.
Whey
Whey protein is one of the most popular protein powders on the market. It is derived from cow's milk and contains all nine essential amino acids in sufficient amounts. It is especially rich in leucine, an amino acid that stimulates protein synthesis and muscle growth (1). Leucine also helps balance your blood sugar levels, which can benefit people with diabetes or insulin resistance (2).
Moreover, whey protein is easy to digest and absorb by your body, making it a perfect choice for post-workout recovery (3).
However, whey protein is not for everyone. Since it comes from cow's milk, it may cause problems for people who are lactose intolerant or allergic to dairy products (4). Some people may also experience digestive discomfort or bloating when consuming whey protein (5).
Whey protein comes in different forms, such as whey concentrate, isolate, and hydrolysate. Whey concentrate has the lowest protein content by weight but has more nutrients like carbohydrates and fats. Whey isolate has a higher protein content and lower amounts of carbohydrates and fats. Whey hydrolysate is a form of whey protein that is pre-digested and broken down into smaller pieces, making it easier to digest and absorb (6).
Plant
If you're looking for a plant-based protein powder that is complete, you have a few options to choose from. A complete protein powder contains all nine essential amino acids that your body needs to function properly. Most plant-based protein sources are incomplete, meaning they lack one or more of the essential amino acids. However, some plant-based protein powders are complete and offer a variety of nutrients and health benefits.
One of the most well-known complete plant-based protein powders is soy protein. Soy protein is made from soybeans and contains all nine essential amino acids in sufficient amounts. Soy protein is also a good source of iron, calcium, and vitamin B12, which are often lacking in vegan and vegetarian diets (7). Soy protein may also have some positive effects on cholesterol levels, blood pressure, and bone health (7).
Another complete plant-based protein powder that has become more popular recently is quinoa protein. Quinoa is a pseudocereal that is high in protein and contains all nine essential amino acids. Quinoa is also rich in fiber, vitamins, and minerals, such as magnesium, zinc, and folate (8). Quinoa may also have some anti-inflammatory and antioxidant properties (8).
Hemp protein is another complete plant-based protein powder that is derived from hemp seeds. Hemp protein is also high in healthy fats and fiber, which can benefit your heart health and digestion (9). Hemp protein may also have some immune-boosting and anti-fatigue effects (9).
Finally, chia seed protein is another complete plant-based protein powder that is made from chia seeds. Chia seeds are also high in fiber, omega-3 fatty acids, and antioxidants, which can support your brain health and prevent oxidative stress (10). Chia seeds may also help lower blood sugar levels and improve satiety (10).
Casein
If you're looking for a protein powder that is complete, high-quality, and slow-acting, casein protein might be the one for you. Casein protein is made from cow's milk and contains all nine essential amino acids that your body needs to build and repair muscles. It is similar to whey protein in terms of its amino acid profile, but it has a different digestion and absorption rate.
Casein protein is slowly absorbed and digested by your body over several hours, making it a perfect choice for maintaining muscle growth and preventing muscle breakdown for a longer period. Casein protein is often used as a meal replacement or before bed, as it helps keep your body in a positive nitrogen balance for up to eight hours, supporting muscle recovery and growth while you sleep (11).
It is also a great option for those who are lactose intolerant as it contains less lactose than whey protein (4). Another benefit of casein protein is that it helps increase satiety and reduce hunger, making it a great option for those trying to lose weight or maintain a healthy weight.
Casein protein is also rich in calcium, which is essential for maintaining healthy bones (12). Casein protein comes in different forms, such as micellar casein, calcium caseinate, and sodium caseinate. Micellar casein is the most common form of casein protein, and it is slowly absorbed by your body over several hours. Calcium caseinate and sodium caseinate are forms of casein protein that are more rapidly absorbed and digested by your body (13).
To sum up, protein powders are a convenient and effective way to increase your protein intake and meet your dietary needs and goals. However, not all protein powders are the same. They differ in their sources, forms, amino acid profiles, digestion and absorption rates, and nutrient contents. Depending on your preferences and objectives, you may choose from different types of protein powders, such as whey protein, plant-based protein powders, or casein protein. Each type of protein powder has its own advantages and disadvantages, and you should choose the one that suits your needs and consult with a healthcare professional before adding it to your diet.
References:
(1) Norton L.E., Layman D.K. (2006). Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. The Journal of Nutrition 136(2):533S-537S.
(2) Manders R.J., Koopman R., Sluijsmans W.E., van den Berg R., Verbeek K., Saris W.H., Wagenmakers A.J., van Loon L.J. (2005). Co-ingestion of a protein hydrolysate with or without additional leucine effectively reduces postprandial blood glucose excursions in Type 2 diabetic men. The Journal of Nutrition 135(5):1233-1238.
(3) Tipton K.D., Elliott T.A., Cree M.G., Aarsland A.A., Sanford A.P., Wolfe R.R. (2007). Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. American Journal of Physiology-Endocrinology and Metabolism 292(1):E71-E76.
(4) Luhovyy B.L., Akhavan T., Anderson G.H. (2007). Whey proteins in the regulation of food intake and satiety. Journal of the American College of Nutrition 26(6):704S-712S.
(5) Vandenplas Y., De Greef E., Devreker T., Veereman-Wauters G., Hauser B. (2014). Treatment of cow’s milk protein allergy. Pediatric Gastroenterology Hepatology & Nutrition 17(1):1-5.
(6) Boirie Y., Dangin M., Gachon P., Vasson M.P., Maubois J.L., Beaufrère B. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences 94(26):14930-14935.
(7) Messina M., Messina V. (2010). The role of soy in vegetarian diets. Nutrients 2(8):855-888.
(8) Berti C., Riso P., Monti L.D., Porrini M. (2016). In vitro starch digestibility and in vivo glucose response of gluten-free foods and their gluten counterparts. European Journal of Nutrition 55(4):1437-1445.
(9) Rodriguez-Leyva D., Pierce G.N. (2010). The cardiac and haemostatic effects of dietary hempseed. Nutrition & Metabolism 7:32.
(10) Mohd Ali N., Yeap S.K., Ho W.Y., Beh B.K., Tan S.W., Tan S.G. (2012). The promising future of chia: Salvia hispanica L. Journal of Biomedicine and Biotechnology 2012:171956
