Protein powders are popular among a wide range of consumers: athletes, those seeking to lose weight or build muscle, consumers looking to add nutritional benefits to their diet and even people seeking to gain weight. Find out about the various types of protein powders that are available, as well as their benefits.
The 5 most common types
Start by considering the type of protein powder you want:
- Whey: A favorite among athletes, whey protein is water-soluble milk protein that contains all the amino acids. Whey protein is absorbed quickly and easily.
- Soy: If you don’t consume dairy products, soy is a good alternative that contains all the amino acids.
- Casein: If you’re vegan or have milk allergies, skip the casein protein powder. It’s rich in glutamine and can help speed up muscle recovery, but comes from dairy. The protein also takes longer to digest than whey.
- Hemp: If you’re vegan, don’t do dairy and have soy allergies, help is a good choice. With essential fatty acids and complete proteins, hemp seeds are very nutritious.
- Pea: High in the amino acid arginine, pea protein is a good alternative for vegans and those with soy allergies.
Health benefits
Our bodies need protein to produce enzymes, hormones and other important chemicals. Because some people don’t get enough protein from their diet, protein powders can provide nutritional supplementation for health goals, such as the following, which is reported on Medical News Today:
- Muscle growth: Research indicates you may significantly improve muscle size and strength if you perform resistance training.
- Weight management: Research indicates you’ll likely feel fuller longer.
- Post-exercise recovery: Many studies have found that supplementing with protein powder can help aid recovery by reducing muscle damage.
- Added nutrition: People who need extra protein often find that powder supplementation helps them meet their needs.
A warning
Most experts agree that there are some healthy protein powders on the market. But it’s important to note that the U.S. FDA doesn’t regulate protein powders. Some have been found to contain heavy metals, including lead, arsenic and cadmium, so do your homework before you rush to buy a particular type or brand.
