What is protein?
A protein is a naturally occurring complex substance that is found throughout the body and is an essential macronutrient.
Proteins are found in all living organisms, from bacteria to humans, and perform a variety of functions. (1)
It is a compound that is a macromolecule polypeptide containing ten to over a hundred molecular subunits. Each subunit is an amino acid linked together by a peptide bond. (1)
The quality of a protein is determined by its amino acid composition, digestibility, and bioavailability. High-quality proteins are those that provide all essential amino acids in adequate amounts and are easily digestible and absorbed by the body. (2)
There are about twenty amino acids that are considered biologically important. However, many more exist in nature and the body. Nutritionally, amino acids are classified based on the dietary needs of the body that are broken down into three categories, essential, non-essential, and conditional. (2)
Essential amino acids cannot be made in the body and need to be included in one’s diet.
Non-essential amino acids can be produced in the body when needed and conditional amino acids are necessary for certain circumstances such as illness. Nonetheless, a diet with a wide variety of foods generally includes all the nutritionally important amino acids. (2)
Furthermore, proteins come in a range of sizes and shapes and are divided into either simple proteins, which are made up of only amino acid subunits, or conjugated proteins, which include amino acids as well as one or more non-amino acid units.
More importantly, protein is the building block of our body and we need to consume enough daily for proper human function and development. Eating enough protein is not just for athletes or individuals looking to gain muscle size, but is essential for life and a wide range of cellular activities. It is needed for the growth, maintenance, and repair of cells.
Benefits include gaining muscle in conjunction with resistance training, a healthy immune system, which is required for proper organ function, and its ability to help control appetite and stay satiated. (3)
A diet that is deficient in protein can lead to malnutrition, impaired growth and development, and weakened immune functions. However, excessive protein intake has also been associated with adverse health effects, such as the increased risk of kidney damage, osteoporosis, and certain types of cancer. (3)
What is the recommended daily amount of protein?
Typically, the ideal intake of protein depends on an individual’s health, body composition, exercise routine, and age.
The recommended dietary allowance (RDA) for protein is 1.0 grams per kilogram of body weight per day for adults, but higher amounts may be required for athletes and individuals engaging in intense physical activity. This doesn't represent an ideal intake, instead, it represents the minimum intake needed to prevent malnutrition. (4) Others suggest a minimum of 1.2 grams per kilogram of body weight to prevent malnutrition for young men, older men, and older women. (5)
Optimally, daily protein intake for athletes or physically active individuals are recommended to take 1.2 to 2.0 grams per kilogram of body weight. (6)
Additionally, according to a recent meta-analysis, the average amount of protein required to maximize lean mass is about 1.6 grams per kilogram, while some individuals need upwards of 2.2 grams per kilogram of body weight. (7) Another study indicated that to gain muscle mass, individuals should aim for the higher end of the above ranges of 1.6 to 2.4 grams per kilogram of protein as there are no negative health effects if they are healthy and physically active. (8)
Protein Supplementation
A large portion of the general population relies on protein supplementation to hit their targeted daily protein goals.
There are many different types of protein supplementation on the market.
Generally, protein is extracted from animals or plant-based sources ranging from animal parts, cow’s milk, eggs, hemp, peas, rice, and soy while naturally occurring carbohydrates, fats, fibers, and minerals are removed.
Whey Protein Powder
The most popular protein supplement is, of course, whey protein. Derived from cow milk, it is the most studied and used protein powder on the market.
The protein in cow's milk is 20% whey protein and 80% casein protein. Whey is a byproduct of cheese production which used to be discarded before discovering its commercial value.
Scientific studies indicate whey protein is a high-quality protein source that is easily digestible and contains all nine essential amino acids that the body needs for muscle growth and repair. (9) When combined with resistance training, it has been shown to increase lean body mass and decrease body fat percentage. (10) It has also been shown to increase muscle protein synthesis, which is the process by which the body builds muscle. (11)
In addition, whey protein supplementation before or after exercise has been shown to improve physical performance, including muscle strength and power. (12) It may also be an effective tool for appetite control and weight management as it has been shown to decrease hunger and increase satiety in healthy adults. (13)
Moreover, whey protein is loaded with essential amino acids and is particularly high in BCAAs (branch-chain amino acids) like leucine and cysteine. (14)
There are three main types of whey protein, whey protein concentrate, isolate, and hydrolysate.
Whey protein concentrate contains between 70% to 80% protein, with the remaining 20% to 30% being made up of carbohydrates, fats, and lactose. It is the most common and least expensive type of whey protein.
Whey protein isolate is a more processed form of whey protein, where the protein is isolated and purified, resulting in a product that is 90% or more protein. Whey protein isolate contains less lactose and fat than whey protein concentrate.
Whey protein hydrolysate is a pre-digested form of whey protein that has been partially broken down into smaller protein fragments, or peptides, making it easier and faster to digest. However, it is the most expensive type of whey protein.
It's important to note that there are many different brands and variations of whey protein products on the market, and the nutritional content and quality can vary. Always read the label and choose a product that meets your specific dietary needs.
In conclusion, whey protein has been shown to have numerous health benefits, including increased muscle growth and repair, improved physical performance, and appetite control.
It is important to note that individual results may vary and that whey protein should be used as part of a balanced diet and exercise regimen.
Casein Protein Powder
Similar to whey, casein is a protein found in milk. It makes up about 80% of the protein in cow's milk and is absorbed more slowly by the body. It is often used as a pre-bedtime protein source due to its slow digestion.
Casein Protein supplementation leads to a slower and more sustained increase in blood amino acid levels compared to whey protein, which is rapidly digested and absorbed. This slow and sustained release of amino acids from casein protein may help to prevent muscle breakdown during periods of fasting or sleep. (15)
Also, casein protein has been shown to have a greater increase in muscle protein synthesis rates and greater improvements in muscle strength compared to a placebo group after 12 weeks of resistance training. (16)
Overall, casein protein can benefit your diet to hit your targeted daily protein goals.
Egg White Protein Powder
Egg white protein powder is a dietary supplement made from the dehydrated and powdered form of egg whites.
It is an excellent source of high-quality protein, containing all the essential amino acids required by the body. It is also low in calories, and naturally low in fat and carbohydrates.
Generally, egg white protein is well absorbed by the body. There is some concern that while the egg yolk contains biotin, an essential B vitamin that plays a role in protein metabolism, egg whites don't have a sufficient amount of biotin to support proper protein digestion.
However, a study found that the amount of biotin in egg whites is considered sufficient enough to support the proper digestion and absorption of the protein in egg whites. Biotin is also produced by intestinal bacteria, which may contribute to the overall biotin supply in the body. (17)
A potential drawback is its relatively high cost and distinct taste that some individuals may find unpleasant.
Overall, egg white protein powder is a high-quality, nutrient-dense source of protein that can be a valuable addition to a well-rounded diet.
Beef Protein Powder
Beef protein powder is a dietary supplement made from hydrolyzed beef protein. It is made by breaking down the beef protein into smaller peptides and amino acids through a process called hydrolysis, which makes it easier for the body to absorb and utilize the protein.
It is considered a complete protein source as it contains all essential amino acids in sufficient quantities that meet or exceed the recommended daily intake for adults. (18) It is also high in other nutrients such as iron, vitamin B12, and zinc, which are essential for overall health and fitness.
A potential drawback of beef protein powder is its potential for contamination. Contaminants such as antibiotics, hormones, and heavy metals may be present, therefore getting the right product sourced from a high-quality reputable source is quite crucial in picking the right beef protein powder.
Overall, beef protein powder is a convenient and effective way to supplement one's protein intake and support muscle growth and recovery. However, as previously stated with other protein supplementation, not all beef protein powders are created equal, and it is important to choose a high-quality product from a reputable manufacturer to ensure purity and safety.
Collagen Protein Powder
Collagen protein powder is a dietary supplement made from hydrolyzed collagen that has been broken down into smaller peptides for better absorption by the body. It is a protein naturally found in the skin, bones, and connective tissues of animals. It provides structural support and helps maintain the strength and elasticity of these tissues.
Some studies suggest that it may help improve skin elasticity, reduce joint pain, and support bone health. (19)
However, it's important to note that not all studies have found significant benefits of collagen supplementation for joint health, and more research is needed to fully understand the effects.
Also, a drawback of the use of collagen protein powder and building muscle is that it is not a complete protein source as it lacks certain essential amino acids. Therefore, it may not be the best choice as a primary protein source for those who are looking to build muscle or support exercise recovery. (19)
Pea Protein Powder
Made from yellow split peas, this is a good option for people with lactose intolerance or allergies to dairy or soy. It is a high-quality protein source with a favorable amino acid profile and can be considered a suitable alternative to other protein sources.
Although pea protein is not considered a complete protein as it is deficient in the essential amino acids methionine and cysteine, it is still an effective protein source due to its high leucine content and the ability to be combined with other plant-based protein sources to create a complete protein profile. (20)
Also, there is some evidence to suggest that pea protein supplementation can promote muscle thickness and strength gains in resistance-trained individuals and may be comparable to whey protein in its effectiveness. (21)
However, more research is needed to confirm these findings and to explore the optimal dosages and timing of pea protein supplementation for maximizing these effects.
Overall, Pea protein can be a useful addition to a balanced diet and can provide a good source of plant-based protein for those looking to increase their protein intake.
Brown Rice Protein Powder
Rice protein powder is a plant-based protein supplement made from brown rice and is a popular option for those who follow a vegan or vegetarian diet, as it is free from animal-derived ingredients.
Rice protein powder is low in fat and carbohydrates, making it a good choice for those following a low-carb or low-fat diet. It is also gluten-free and hypoallergenic, making it suitable for those with food allergies or sensitivities.
Keep in mind that rice protein powder is not a complete protein source, as it is low in the essential amino acid lysine. Nevertheless, it can be combined with other plant-based protein sources, such as pea protein, to provide a complete protein profile. (22)
Overall, rice protein powder can be a useful addition to a balanced diet and can provide a good source of plant-based protein for those looking to increase their protein intake.
Hemp Protein Powder
Hemp protein powder is a plant-based protein supplement made from the seeds of the hemp plant. It is a popular choice for those following a vegan or vegetarian diet, as well as for those with food allergies or sensitivities, as it is gluten-free, dairy-free, and hypoallergenic.
Hemp seeds contain all nine essential amino acids in the necessary proportions, making them a complete protein source. (23)
A potential drawback of hemp protein powder is that it has a distinct earthy flavor, which may not be appealing to everyone. However, it can be mixed with other ingredients to improve the taste.
Anecdotally, when we ingest hemp, we will feel nauseated and may vomit. Thus, when first trying hemp protein, use it in smaller amounts to see how your body reacts to it.
Overall, hemp protein powder can be a good option for those looking for a plant-based protein source that is rich in essential amino acids and other beneficial nutrients.
Mixed Plant Based Protein Powder
As stated previously, pea protein and brown rice protein are not complete proteins. Therefore, they need to be combined with other plant-based protein sources to provide a complete protein profile.
Mixed plant-based protein powders are a blend of different plant-based protein sources, such as peas, rice, and hemp, to create a complete protein.
Spirulina Protein Powder
Spirulina is a type of blue-green algae that has gained popularity as a nutritional supplement due to its high protein content and other potential health benefits. It is an attractive option for vegetarians and vegans to boost their protein intake as well as add a variety of vitamins, minerals, and antioxidants to their diet.
With this in mind, studies have noted that spirulina has antioxidant and anti-inflammatory properties and is a rich source of protein, containing up to 70% protein by weight. Spirulina also contains all the essential amino acids, which can be inferred that it is a complete protein source. However further research may be needed to confirm this. (24)
So should I supplement protein?
While it is possible to obtain sufficient protein from a diet that includes sources such as meat, fish, dairy, legumes, and nuts, some individuals may have difficulty meeting their daily protein needs through food alone.
Protein powder supplementation can be a convenient and effective way to increase your daily protein intake. Athletes and bodybuilders may require higher protein intake to support muscle growth and repair, and protein powder can help them meet these increased demands.
In addition, individuals following a vegetarian or vegan diet may have more difficulty obtaining sufficient protein from plant-based sources alone, and protein powder can be a useful supplement.
Note:
- Protein powders should not be used as a replacement for a balanced diet.
- Individuals should choose protein powders that are high in quality and free from added sugars and artificial ingredients!
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