Protein Powders are one of the most commercialized supplements on the market. There are thousands of brands, and it might seem impossible to really compare. There are some elements of Protein Powders that are different, and which might be important in how you make your choice.
Here are our opinions on Protein Powders:
Whey Protein Powder
Whey is the most common Protein Powder because it dissolves easily in water and is derived from milk. It is also a "complete" protein, which means that it contains the nine essential amino acids that our body cannot make on its own. There are Whey Concentrate and Whey Isolate options in Protein Powders. Whey Concentrate has a small amount of fat and carbs and has low lactose levels. Whey Isolate is virtually fat-free and is lactose free.
Soy Protein Powder
Soy Protein Powder comes from soybeans and is often used to replace animal proteins in a diet. Soy is low in fat and has zero cholesterol.
Casein Protein Powder
Casein is found in milk just like Whey, but Casein is a slow digesting protein which allows you to feel fuller for longer periods of time.
Branched Chain Amino Acids
Protein is made up of amino acids and three amino acids in particular play a large role in muscle growth and the prevention of muscle breakdown. Branched chain amino acid supplements are common among athletes as a pre-workout or can be taken during a workout. They also help in muscle recovery to avoid sore muscles the day after a workout.
Glutamine is another amino acid that plays a very large role in workout recovery. Anyone who suffers from gastrointestinal distress after a workout should be taking 1000mg of glutamine post workout. It can also reduce muscle soreness and improve recovery time.
Creatine is an energy-enhancing supplement to improve performance and endurance. This supplement is nitrogen based and provides energy to all cells of the body but most importantly muscle cells.