Steroids Done Right

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 protein. 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 the protein comes from that matters. While most of us get all the protein we need from our diets, athletes often need protein 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 and is the most common of these four sources used to produce protein supplements. This protein contains essential amino acids (those which we cannot produce ourselves and must take in through dietary sources) and nonessential amino acids. Except for people who are allergic to milk or have lactose intolerance (who should avoid whey protein), this is a great source of protein which is readily digested. Concentrated whey protein contains 30%-85% protein and is inexpensive, making it a common ingredient in protein supplements. Whey protein isolates contain around 90% protein by weight, but are far more costly. Whey protein helps improve immune function and speeds muscle recovery in addition to being a good source of protein.

Soy protein comes from soy flour. It is the most complete vegetable protein. It comes in concentrate and isolate and like whey, the isolate form is higher in protein content and more expensive. Soy protein is easy to digest and the perfect option for people who have milk allergies or are lactose intolerant. However, people with soy allergies can not tolerate soy protein. Soy protein can be added easily to food to increase the nutritional value and can help to lower cholesterol.

Egg protein is often mentioned as being the best protein supplements. This protein comes from egg whites and is quickly and completely digestible. Containing all of the essential amino acids, it’s also a popular ingredient in protein supplements. However, there are those who are allergic to eggs and should not use protein supplements containing egg protein.

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.