Against The Twang

Walk into any health food store or supplement shop and you’ll see walls full of protein powder brands and varieties to choose from. The possibilities are almost endless and, especially if you’re a newbie, this can be extremely overwhelming.

Before I get into the various kinds of protein and the differences between them, let’s first determine the who, why, and how of protein powder.

Who can benefit from protein powder?

The answer here is simple: EVERYONE! It’s often thought that protein powder is just for the super-fanatics of fitness and the bodybuilders. Those interested in general health or the newbies are often a little intimidated by the idea of using protein powder to supplement their nutrition. This is due to the myth that if you use it, you’ll get big bulky muscles. This is not the case. Protein powder is simply that…just protein. It’s just protein extracted from your standard protein sources – plants or animals. Some protein powders also contain extra vitamins, minerals, BCAAs, etc., but don’t pack the power to turn your physique into the Incredible Hulk.

Why use protein powder?

Most people are deficient in an adequate intake of protein. I’ve found that most of my clients don’t even consume 50g protein/day (which is half of a very general minimum requirement). We should all be consuming at least 5 small meals/day spaced every 2-3 hours apart. Every one of your meals should contain a portion of protein. And when most people think of this, they assume they need to prepare a portion of fish, chicken, or turkey, etc., with every single meal. This becomes impossible, inconvenient, and overwhelming for a vast number of people. A fantastic solution to this dilemma? Protein powder! Having 2 protein shakes per day can help make an adequate calorie/protein intake extremely doable.

How can protein powder be used?

In addition to the more obvious protein shake, protein powder can be consumed plain with water, added to yogurt or cottage cheese, mixed into healthy baked goods, or added to waffles, pancakes, or oatmeal! There are a number of convenient uses! Just be aware, whatever you add your protein powder to, it’ll taste only as good as your protein powder tastes, so find one you enjoy!

So now that you understand the basic who, why, and how let’s get into the various different kinds of protein powder so you can decide the best choice for you! There are five main protein powders to choose from: whey, casein, soy, brown rice, and hemp. Although they’re all protein sources, their functions and benefits vary slightly from type to type.

Whey

• Most popular protein powder on the market
• Comes from milk
• Helps repair muscle quickly, which is why it’s ideal post-workout
• Fast-digesting
• It is a complete protein which means it contains a full amino acid profile
• Aids in fat burning
• Great for improving general health
• Best choices are whey isolate and whey concentrate

Casein

• Anti-catabolic protein powder which means it fights the breakdown of muscle tissue by releasing amino acids slowly into the muscles
• Perfect for late night/pre-bedtime consumption
• Comes from milk
• Helps repair and build muscle
• Aids in fat-burning

Soy

• Popular for vegetarians or vegans
• Great for overall health
• Contains isoflavones, which are beneficial to women – they’ve been shown to help with menopause and reduce the risk of breast cancer
• Aids in fat-burning
• Best choice is soy isolate
• There is a lot of controversy surrounding soy, so some people prefer to stay away from all soy products

Brown Rice

• Another option for vegetarians or vegans
• Great for anyone who deals with gas or bloating due to being lactose intolerant or having a sensitive tummy
• Absorbs easily
• Incomplete protein
• Plant protein

Hemp

• Great option for vegans
• Incomplete protein
• Plant protein
• Contains a good dose of fatty acids and omega-3s, which aid in lowering cholesterol levels and enhance memory, focus, and concentration
• Aids in muscle recovery and inflammation

If you don’t have any sensitivities or are not a vegetarian or vegan, I would recommend whey and casein protein powders the most. There are really affordable varieties and the texture of these types are smooth. The vegan/vegetarian varieties tend to get grainy. If you can, choose a brand that is all-natural, denatured, has a high level of bioavailability, and contains a great vitamin and mineral profile to REALLY make your protein powder work for you, get the best bang for your buck, and speed up your results.

I hope this helps you understand the different varieties of protein powder and why it is such a great addition to your nutrition no matter what your level of fitness/health! As always, I’m here to help. ~ Tanya

Tanya Thurnau is a personal trainer in the Twin Cities and the owner of Fit On A Whim. For more health & fitness advice from Tanya visit her online at www.fitonawhim.com

Also be sure to stay connected with Tanya on Facebook and Twitter for fitness tips, healthy recipes and more!

Tags: Fit on a Whim, protein powder