Soy Protein Powders:
I am not a fan of soy protein powders nor do I use them myself. Soy protein in the processed form are usually loaded with fillers, gums, and not to mention, it is one of the most allergenic foods.
Egg Based Protein Powders:
Egg based protein powders are rising in popularity. I personally would much rather eat an egg versus a powder form. Eggs are a great source of vitamins and minerals as well as protein. when I consume eggs, I typically use a ratio of one yolk to every four eggs. The yolk of an egg contains many important nutrients and is the most natural form of cholesterol.
Whey Protein Powders:
The only form of Protein Powder that I recommend and use myself is Whey Protein! Whey Protein is a dairy protein and is also considered to be a complete protein food. What ingredients should you look for when choosing your whey protein?
All Amino Acids
Amino Acids can be broken down into three categories: essential, conditionally essential, and non-essential. All of which are your body’s building blocks for musculature development. (http://www.peptideguide.com/amino-acids/index.html)
Essential Amino Acids are tryptophan, valine, threonine, isoleucine, leucine, lysine, and methionine. The body does not synthesize these amino acids, making it essential to include them in one’s diet in order to obtain them.
Conditionally essential amino acids are arginine, cystine, tyrosine, histidine, proline, and glutamine. Make sure your protein powder contains glutamate or glutamine. Glutamine nourishes the brain as daily fuel, is a stress-hormone blocker, and is key for muscle growth and performance.
Non-essential amino acids are aspartic acid, serine, glycine, and alanine. These are any amino acids that are not essential to the diet because the body can synthesize their molecules from other amino acids.
Branch Chain Amino Acids
Branch Chain Amino acids are Leucine, isoleucine, and valine. These are called branched-chain amino acid (BCAAs) because human beings cannot survive unless these amino acids are present in the diet. The combination of these three amino acids makes up approximately one-third of skeletal muscle in the human body. Choose a Whey protein powder that consist of at least 4 grams per serving.
Immunoglobulins
This is a type of protein that is chiefly responsible for building and supporting your immune system by containing compounds that fight against pathogens and infections. ( http://en.wikipedia.org/wiki/Antibody)
Growth Factors
Growth Factors in your body are important for regulating a variety of cellular processes. They assist in promoting tissue repair and muscular development. (http://en.wikipedia.org/wiki/Growth_factor)
Lactoferrin
Lactoferrin, a minor fraction of whey, appears to have a wide variety of uses in biological systems and is considered a first line of immune defense in the human body. Though a natural component of cows’ and human mothers’ milk, lactoferrin is found throughout the human body.
Digestive Enzymes
One in particular is Lactase, which is a digestive enzyme to lactose. So if you are lactose intolerant, you will still be able to use Whey protein powders with this enzyme and not have an adverse affect.
When should you consume Whey Protein Shakes?
Immediately following an intense workout also known as a Post-workout meal. Your body is at a peak metabolic state to absorb amino acids and key nutrients that assist in muscle development. You may also consume a protein shake prior to exercise or throughout the day as a meal replacement, but no more than two a day. Protein shakes are a processed form of protein so don’t rely on them all the time. The majority of your protein intake should come from more natural forms such as meats, eggs, fish, etc.
What about Casein Protein Powders?
This type of whey protein powder is usually suggested to consume before bed time. Why? Casein protein is a slow-digestive protein in the body. Since muscle is active tissue, in other words, always in the state of repair, consuming casein will help to be slowly absorbed by the previously worked muscles over a longer period of time while you sleep. Casein protein is also found in cheeses such as cottage cheese.
What to watch out for when selecting your Whey Protein Powders!
Most highly marketed protein powders/performance/recovery drinks are loaded with carbohydrates or sugar with the label claiming to get you in the best shape of your life. Instead, choose a whey protein powder that contains minimal amounts of carbohydrates and sugars/sweeteners.