Facts about whey, soy, egg and casein protein | Lifestyle

Facts about whey, soy, egg and casein protein

by HenrickScofers

Protein is an essential nutrient for the body, especially for the muscles. The general recommendation is an intake of around .3 grams of protein for each pound a person weighs. For athletes and bodybuilders, though, the requirement is higher because the body is working harder and demands more. The recommendation jumps from .3 to 1.25 grams for this group of people.

It's not only how much protein you get though; it's also where it comes from that matters. While most of us get all the protein we need from our diets, athletes often need supplements to provide them with enough of this important nutrient. The protein used in protein supplements is nearly always from the same four sources. Each is used differently by the body and are more or less suitable for different individuals.

The four protein sources common in protein supplements are whey, soy, casein and egg. While some protein supplements are made from just one source, most often there will be protein from two of these sources in a given protein supplement.

Whey protein comes from milk. It is the most common choice in protein supplements. This type of protein is made up of nonessential and essential amino acids. Essential amino acids are not made by the body naturally and must come through diet. The body takes well to whey protein and will use it easily and safely. The only concern about whey protein is that it is not safe for those with a milk allergy or who are lactose intolerant. Concentrated whey protein is most often preferred as it more available and less expensive. Concentrated forms contain anywhere from 30 to 85% protein. The isolate forms will have about 90%, but are more expensive and harder to find. Whey protein helps to boost the immune system, provides amino acids and helps for quick muscle recovery and prevents muscle breakdown.

Soy protein is made from soy flour and is the most complete plant-based protein available. Just as with whey powder, there are soy protein concentrates and isolates, with the isolate being a richer source of protein but also more costly. Soy protein is also easily digestible and is suitable for persons with milk allergies or lactose intolerance. There are however some people who are allergic to soy and obviously, these people should not use soy-based protein supplements. Soy protein can be mixed into foods to increase the protein content and has the added benefit of helping to regulate cholesterol levels.

Egg protein comes from egg whites. It is fat free and very high in protein. It contains all the essential amino acids and is completely absorbed by the body. It is considered the best protein source. It should not be used by people who have egg allergies.

Casein is also a milk protein. Digested at a slower rate than whey, casein protein is often used in combination with other proteins which are more quickly available to the body for sustained nourishment. Casein protein is a good choice for meals prior to workouts and for taking before bed. Like whey protein, casein protein should be avoided by the lactose intolerant and those with milk allergies.

Read the labels of those protein supplements to make sure you're purchasing one that you'll tolerate and will give you the protein you need for your exercise regimen. Keep the qualities of each protein source in mind as you choose protein supplements.

DISCLAIMER: This article is provided as information only and is not to be taken as financial advice.

Henrick Scofers is considered to be an expert on muscle supplements and the effects of protein supplements. He has just studied the effects of RaNisa Naturals supplements, which has proven to give outstanding results. To learn more about RaNisa Naturals protein supplements, click here.