The Difference Between Protein Supplements
Protein is an essential nutrient people need for a healthy and well-functioning body. Protein is made up of amino acids which are the building blocks responsible for coordinating bodily functions, balancing hormones, regulating metabolic reactions, and repairing muscle, skin, nails, & hair tissue.
For athletes, protein is even more vital to aid in recovery, help muscles repair after strenuous activity, boost hypertrophy (increasing muscle size), and prevent injury.
Currently, the RDA for protein is .8g/kg. This is often not enough for professional, college, and even some high school athletes, and that is where protein supplements can come in handy.
A good protein supplement can be a quick, easy, and cost-effective way to meet your protein requirements as a busy athlete. The world of supplements can be deceiving and confusing to know which is best with the millions of different options. Keep in mind that not all protein supplements are created equally, and 3rd party testing is imperative when choosing any supplement. Here are a few proteins that are great for athletes of any caliber:
Whey protein
Whey protein is a byproduct of cheese production, and it can also be found in milk. Whey is separated from the casein (another protein found in milk) and processed into a powdered form. Because whey protein comes from milk, it is considered dairy. Therefore, lactose-intolerant or non-dairy athletes might want to skip this supplement. Whey protein is the most bioavailable protein which means it is absorbed in the body the quickest and easiest compared to other types of protein. It contains 9 essential amino acids, - the building blocks that can only be obtained through diet. One amino acid to highlight that is found in whey protein is leucine. This amino acid is specifically needed for muscle growth. Whey protein powder also contains the most grams of protein per serving, usually averaging between 25-30g. For athletes who may find weight gain difficult, choosing a protein supplement that is composed of whey protein and at least 30g of carbohydrates in a serving can be a great addition to your meals and snacks.
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Plant-based protein:
For those with whey or lactose allergies, or dietary preferences plant-based protein are a great alternative. These protein powders are sourced from plants such as brown rice, pea, and soy. Most plant-based proteins do not contain all the essential amino acids or don’t include them in the necessary amounts need for maximal muscle growth.
The one plant-based protein that does have all of the essential amino acids is soy. Soy protein has the closest composition to a whey protein that does not come from an animal. Typically plant-based proteins have 22-23g of protein per serving. When looking for a good plant-based protein supplement look for ones that have a blend of different plant sources (ex: rice, pumpkin, and pea) in one product, to get the most diverse amino acid profile.
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Collagen Peptides:
In the past decade collagen peptides have been all the rage. Collagen is a protein found in hair, skin, nails, bones, and all connectivity tissue. While collagen is said to be great for skin and hair more research is needed to support those claims fully. Some research also shows that collagen peptides may help with ligament strength, tendon health, and soft tissue injuries. Collagen does not provide all the essential amino acids but can still contribute to the overall protein intake for the day. Collagen supplementation is slightly different than your typical protein supplements. The effective dose is 15g and should be taken with Vitamin C. The best time to consume collagen peptides is 30-60 minutes before exercise. The trendy, most popular way is to add collagen peptides to coffee, but this is ineffective because caffeine decreases collagen synthesis.
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Before purchasing a protein supplement check to ensure the product is 3rd party tested and prioritize your protein intake from whole foods, because that is still, hands down, the best to meet your protein and nutrient needs. The most effective protein supplement is the one that is used in addition to a solid nutrition foundation.
Written By: Yoan Roussinov-Queen University Graduate, Fueling U Intern