Whey, Soy or Casein? Read more about Popular Protein Sources in

The American Dietetic Association (ADA) recognizes a daily protein requirement of about 0.4g per pound of body weight for sedentary individuals, 0.55g-0.65g per pound of body weight for endurance athletes and 0.8g per pound for strength-trained athletes.

By Mike Barber, Personal trainer   Talk to the Author.

Read Full Article:

Whey, Soy or Casein? Read more about Popular Protein Sources in

The American Dietetic Association (ADA) recognizes a daily protein requirement of about 0.4g per pound of body weight for sedentary individuals, 0.55g-0.65g per pound of body weight for endurance athletes and 0.8g per pound for strength-trained athletes. And, many athletes find that incorporating protein bars and shakes into their diets is a convenient and nutritious way of ensuring that they get enough protein in their diets on a daily basis. But, what type of protein is best when the options are endless?

There are three forms of protein most often used in protein supplements – whey, casein and soy – and although it all boils down to personal preference when choosing which protein to supplement with, each has its own set of characteristics that factor into its overall nutritional value.

Whey
Perhaps one of the most popular protein sources, whey is used in the majority of protein products on the market. Whey protein is derived from milk (milk protein is 80 percent whey and 20 percent casein) and is a “complete” protein in that it contains all of the essential Amino-Acids-c-15698.html" title="Shop for Amino Acids">amino acids. It also:

• Has the highest branched chain amino acid (BCAA) content found in nature. BCAAs are necessary for the maintenance of muscle tissue and they tend to be depleted following exercise.



• Is thought be digested faster than casein and more completely than soy proteins.



• Enhances the production of the amino acid, glutathione, which is an important component for supporting the immune system.



• Is very mixable because it dissolves easily in water and other liquids making it more appealing in some cases.

Whey itself can be found in the following forms in various protein supplements:

Whey Hydrolysate: a “pre-digested” form that is assimilated more quickly by the body than other non-hydrolyzed types. This form is suitable for use after exercise because of its increased bioavailability.

Whey Isolate: whey that is purified without the use of heat. This process of extraction from milk ensures that potentially beneficial immunoglobulins (constituents that stimulate the immune system) are not lost and isolates tend to be lower in less-desirable constituents such lactose, fat and cholesterol than whey.

Ion-exchange Whey: the most pure of all forms of whey, the ion-exchange involves separating proteins based on their electrical charge. While this process can cause beneficial immunoglobulins to become denatured, the end product is also lower in fat and lactose.

Because whey is derived from milk, some products may contain some fat and cholesterol therefore you should check the nutritional facts panel on a product to ensure that you’re not exceeding your daily limit by consuming any particular whey protein supplement.

Soy Protein for Not Just for Women Although the benefits of soy as it relates to providing support for a healthy cardiovascular system and the changes associated with menopause are well-known, many men shy away from soy-based protein because they are under the impression that it’s inferior to whey protein for promoting lean muscle mass. Despite these misconceptions, recent studies show that soy protein not only promotes lean muscle mass in male exercisers but it also helped to preserve two aspects of antioxidant production as well. The recent studies compared subjects taking a soy protein product, a whey protein product or no protein supplement while undergoing a 9-week weight-training program. Subjects were evaluated for lean body mass gains and changes in antioxidant status. The participants supplementing with whey protein or not supplementing with protein at all had substantially lower plasma radical-scavenging levels post-exercise than those taking a soy protein supplement. The results indicate that soy protein may have the advantage of inhibiting some of the negative effects training has on antioxidant status in the body in addition to promoting lean muscle mass.

Casein
Casein is the other protein derived from milk and is also a “complete protein.” It is:

• Extremely high in the amino acid, glutamine, which is the most abundant amino acid found in skeletal muscles and may also play a role in supporting the immune system.



• A larger protein (than whey) that is absorbed more slowly by the body. Often used when absorption over a period of time is desirable.



• Not as absorbable (as whey) by the body because it has a lower biological value (BV) therefore more have to be consumed.

Soy
Soy is a plant-sourced protein and the only complete protein from plant source. It is also a “heart-healthy” protein and, according to the FDA, by consuming 25 grams of soy protein a day in addition to eating a low-fat, low- cholesterol diet, you can reduce your risk of heart disease. Soy protein is typically found as either an isolate or concentrate with the isolate form often providing a higher isoflavone content. In addition, soy protein:

• Contains very little or no fat or cholesterol.



• Is lactose-free.



• Supports a healthy cardiovascular system.



• May support healthy bone density (isoflavones).



• Suitable for vegetarians who would not be able to consume milk-sourced proteins.

Reviews for "Whey, Soy or Casein? Read more about Popular Protein Sources in"

This Article is not reviewed yet.

You can be the first to review this Article.
Writing a review:
In order to write a review you need toLoginfirst.
If you're not yet a member you shouldregisterfirst.
Other user will thank you for your opinion and you will get5 Reward Pointsfor your effort!