Protein Supplements

Protein is one of the most proven supplements on the market for building muscle.  Obviously we get protein from the foods we eat on a daily basis like meats, dairy, and beans, but many people who are focused on becoming more lean additionally supplement with some kind of protein powder.  Personally, I add a scoop to my Shakeology every day to help maintain my protein ratios, and it adds to the flavor.

There are dozens of brands on the market, each with they own mixes of source of protein, additional additives, and flavorings.  For me, the best types of proteins contain isolates which are the purest, and costliest, form of the protein, so they digest quickest and get to your muscles faster.

Types of Protein

Whey Protein

Whey protein is known to be one of the best types of protein to help muscle growth.  Whey starts from milk proteins and the processing of dairy and is refined and purified into whey protein.  Most whey supplements contain a mix of whey isolates and whey concentrate.  Look for isolates to be at the top of the ingredient list for the highest quality.

Egg Protein

I always remember the movie Rocky and seeing Sylvester Stallone drinking raw eggs.  Egg whites are full of protein.  Egg protein is also a very high quality protein, but it's not absorbed as quickly as whey.  That means it's not great for workout recovery but can help you continue processing proteins for a longer period of time.

Soy Protein

Soy protein is a great vegan option.  Again though, it doesn't work as quickly as whey.  Recent research has shown that soy protein can kick up nitrix oxide levels and even kick up the release of growth hormone.  Soy protein, to me, has kind of a gritty texture that I haven't really enjoyed.

Other Protein Types

Milk Protein is made up of whey and casein.  Casein is a very slow digesting protein.  The slow digestion makes it a great choice as a bedtime snack to keep you filled up all night long.  Beef Protein is also available.  I don't have any experience with it and it doesn't sound that appetizing to me either.  But, because it is sourced directly from beef it is a fast absorbing protein.

Common Protein Additives

Carbs

Your body needs some carbohydrates to help shuttle the protein to where it is needed.  Dextrose and maltodextin are the most common carbs you will find.  They can also be used to improve the flavor of the protein powder.

Fats

Healthy fats like omega-3s and CLA (conjugated linoleic acid) are sometimes added for general health benefit and potentially to help add mass and burn fat.

Amino Acids

Amino acids are the building blocks of protein.  Each protein has its own distinct make up, but often BCAAs (branch chain amino acids) or glutamine are added to the protein powder to help muscle recovery and energy.

Creatine

I recently discussed creatine.  As a safe, tested tool to help build muscle, creatine is unmatched.  Creatine is often added to really help the intended effects of the protein supplement.


Now you know a little more about protein supplements and what to look for and what you may see as you're looking through the dozens of options available to you for protein supplementation.