As is well known, without enough protein, there is no chance of successfully building muscle mass. In previous articles, you learned what the body's daily protein requirement is, both among moderately active people and those of you who regularly sweat in the gym. Below you will find information about protein sources and their characteristics. This will make it easier to choose a protein supplement that meets your needs and expectations.
The simplest division of protein supplements concerns the origin of the proteins that are the basis of these supplements. According to this criterion, we divide nutrients into those based on whey proteins and those based on plant proteins. Choosing the right type of supplement, therefore, you should start with the decision about the source of the protein you consume. This is especially important for people who have food allergies or intolerances, and for those who do not consume animal products for various reasons.
Supplements based on whey protein
Supplements based on this type of protein contain a mixture of milk-derived proteins, which are obtained synthetically by thermal and chemical processes aimed at, among others, removing unnecessary sugar and fat. Whey protein is characterized by a high nutritional value and the ability to synthesize muscle proteins. Whey-based protein supplements are by far the most popular type of supplement used by people practicing sports. There is a huge offer of this type of supplements on the market, which are divided into three subcategories:
- Whey Protein Concentrate (WPC) - in its composition you will find from 70 to 80g of protein per 100g of product and small amounts of fat and lactose. Concentrates are recommended for beginners your adventure with protein supplements, because they are affordable and have an attractive taste.
- Whey Protein Isolate (WPI) - in its composition you will find from 80 to 90g of protein per 100g of product and a small amount of lactose and fat. Isolates are characterized by a quick digestion process, which makes them a good base for post-workout shakes.
- Whey Protein Hydrolysate (WPH) - contains from 85 to 95g of protein per 100g of product. Nutrients based on the hydrolyzate are characterized by very good absorption. They are recommended for people who have problems digesting protein products of animal origin.
Supplements based on plant protein
If you are one of the people who do not eat animal products or have food intolerances and allergies, you do not have to give up the possibility of protein supplementation. There are products on the market that contain only proteins of plant origin. The most popular of them are soy, rice, hemp and pea protein supplements.
Soy protein stands out from the rest because it has all the necessary amino acids (in particular BCAAs - leucine, isoleucine and valine) and significant amounts of tyrosine. The situation is similar with hemp protein. However, it should be mentioned that it has much smaller amounts of amino acids compared to soy protein.
Rice protein is characterized by a lack of lysine, and pea protein is tyrosine and methionine free. People using plant-based diets, or those limiting the amount of meat consumed to a minimum, should pay special attention to the amount of protein consumed, because they are exposed to protein deficiencies during regular intensive training.