Finding The Most Effective Protein Supplement

The number of protein supplements, combos, blends and brands available is enough to make your head spin, without even counting the new ones coming out virtually daily. They come in, mainly three forms:

• Protein powder: This is the most popular form. One reason whey protein powders are so popular is that they are easy to mix and very versatile. You just need water or other liquid, and you can also turn them into delicious shakes, smoothies, desserts and even snacks or meals. The best selling brand currently is Optimum Nutrition 100% Whye Gold Standard.
• Liquid Protein: These come ready to drink. Some of the popular protein powders have pre-mixed liquid versions. These are convenient but usually cost more (and sometimes don't taste that good).
• Protein bars: These are pretty convenient as they are easy to carry and use as a healthy snack.  Just like the liquid forms, some protein bars taste awful. Additionally, some can be hard to chew.

The Top Types of Protein Supplements

Protein supplements are typically derived from natural sources and then made into concentrated forms. And since there are numerous sources of protein, there are many types, combos and blends of these supplements. Some are slow acting and others fast acting.

The most popular ones are as follows:

Whey Protein

Presently, whey is the most popular form of protein for bodybuilders, weight trainers and other athletes, professional and recreational. Whey protein is popular because of its high quality amino acid content, easy digestibility, and above all, because it works. It is a fast acting protein, in that it is easy and quick to digest.

Whey is derived from milk but can be virtually lactose-free depending on the grade.

Whey protein typically comes in three grades: concentrate, isolate and hydrolysate (also known as peptides), with concentrate being the cheapest and peptides being the costliest. I will be writing in more detail about each of these. Keep watching this site.

Click here to check out the best whey protein powders

Casein/Caseinates

Like whey, casein is also derived from milk and is often referred to as milk protein isolate. But unlike whey, casein is slow acting: it is slow to digest and though this might seem like a downside, it can actually be an advantage.

The slow digestion of casein means you get sustained period of amino acid release for a lengthy period of time. For this reason, many athletes and fitness enthusiasts use it as the last meal of the day or when several hours of fasting are expected during sleep.

Soy Protein

Soy protein has received a lot of undeserved bad rap. While it's biological value (BV) of 74 is much lower than that of whey (plus or minus 104 depending on the grade), it is still a good protein source. Much of the negative publicity about soy being bad for bodybuilders is just myth.

For those that want to avoid animal protein (such as vegans, the lactose intolerant, or because of health or religious reasons) soy protein can be a good way of supplementing your protein intake.

* None of the statements on this page have been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.