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The Best Types of Protein Supplement

Protein supplements are found in every health store and are now popping up in grocery stores and mini-marts in the form of bars and drinks. Protein is a necessary nutrient that your body uses to repair, grow and maintain muscles, hair, nails, skin and many other parts of your body. A typical person gets her daily requirement of protein through the foods she already eats, but if you are looking to bulk up your muscles or replace some unhealthy food habits with a protein shake, there are lots of different types of supplements out there to sort through.

  1. Whey and Soy

    • Whey and soy proteins are the most common supplement forms on the market, and both are good. Whey is derived from dairy products, and soy comes from soybeans, so if you are vegan, soy will be the best option for you. When proteins were put under a Biological Value test that determines both how digestible they are and how available the protein is made for use, whey protein came out on top. Whey protein is also a more complete protein containing all essential amino acids, whereas soy is lacking a few. Soy protein does have more of the nonessential amino acid glutamine than whey protein, which encourages muscles to use fatty acids rather than blood sugar for fuel. The best type of protein supplement will depend largely on your specific needs, but whey protein tends to beat out soy since it still has plenty of glutamine to get the 3 to 5 grams three times a day that is recommended for muscle growth.

    Nutrition Labels

    • Some protein powders contain fillers that will hinder your muscle-building more than anything else, so don't buy a product just because it says "whey" on the front. Look at the nutrition label carefully before making your purchase. Protein has 4 calories per gram, so if the label is attributing many more calories per serving, it's a good indication that that powder has a lot more in it than just protein. You can expect that there will be some extra calories because they have to add ingredients that make the taste bearable and the powder easy to dissolve. Pay close attention to the fat and carbohydrate contents; both should be low.

    Protein Bars, Drinks and Shakes

    • The market is overflowing with ready-to-eat protein supplements in the form of bars, sports drinks, shakes and even cereal and chips. Most of these products are very high in calories, fat, and sugar. If you are looking into protein supplements because you want to build lean muscle, you may have room in your nutrition plan to accommodate a few extra calories since you'll be working out so much, but these items can do some damage to your diet. You are better off sticking with protein powders because you can control what goes into the shakes you make.

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