Buying sports supplements is a confusing business. There are so many manufacturers and different brands and buying what is needed becomes a real challenge. Pushy sales people can also add to the confusion, trying to sell the most expensive product when something cheaper might be better for the individual's needs.
Not all protein supplements are created equally and so it is important for an athlete to get the one that is right for his or her needs. Different protein supplements are effective at different times of the day. Knowing the right supplement to take at the right time is half the battle when it comes to protein supplementation.
Protein Blends are Multi-Stage Release All-Round Muscle Building and Recovery Formulas
A protein blend is a very common supplement. It will usually consist of whey concentrate, isolate, casein, egg albumin and sometimes soy proteins. This is a blend of fast release (whey) mid-release (egg) and slow release (casein) proteins. All of these protein sources have a high biological value. Biological value (BV) is a measurement of how much of the protein is used by the body. Some cheaper formulas also contain soy protein but soy has an inferior biological value (less than 50) to other sources.
Protein blends make good meal replacement shakes for those on a diet and are suitable post workout. Because it is a mix of slow and fast digesting proteins, nutrient uptake may not be as good as using a faster protein source.
Whey Proteins are Fast Digesting and Good for Building Muscle Mass and Weight Management
Whey is made from a by-product of the curdling process in cheese. It is filtered, concentrated and dried into powder form. There are three main forms of whey protein: concentrate, isolate and hydrolyzed.
Whey concentrate is generally the most affordable of the three and is a good all-round powder for the recreational athlete. It has a high biological value and is easily digested. Most products that say "Whey" on the label will contain concentrate. Concentrate powders will be between 75-82% protein (Source: Bodybuildingforyou.com).
Whey Protein Isolate (WPI) is a more upmarket, purer form of concentrate. Isolate has a very high biological value: 140 plus. Isolate has a high protein percentage, usually 90-98% protein by mass. Isolate is absorbed quicker by the body therefore is ideal for post workout. Whey Isolate is generally more expensive than concentrate but many athletes and bodybuilders would say it is worth the extra cost. People who suffer from lactose intolerance may find isolate is easier on their stomach.
Hydrolyzed Whey or Whey Protein Hydrolysate is one of the most advanced forms of Whey protein. It has been partially digested, breaking down the amino acids that make up the protein. Whey Protein Hydrolysate has the highest BV of all protein powders and is said to be the best for building muscle post workout. Because it has been artificially pre-digested, it can have a sour taste. It is also the most expensive of protein powders due to the high level of processing required.
Casein is a Slow Release Protein Powder for Building Muscle Mass
Casein is the 'other' milk protein and the main protein in dairy such as milk, cheese and yogurt. It is broken down more slowly than whey protein and so provides a steady drip feed of amino acids to the body. This makes it ideal for use in meal replacement shakes and for pre-bed supplements which are important for hard training athletes. Casein powders mix into a thick, satisfying shake. Because of the slow release of aminos, casein is not so suitable for post-workout as whey.
Source:
Bodybuildingforyou.com 'Guide To Supplements' Accessed 5 February 2011
Bodybuildingforyou.com 'Whey Protein Isolate/ Whey Protein Concentrate' Accessed 3 February 2011
Bodybuildingpro.com 'Biological Value: Protein Ratings' Accessed 3 February 2011
Wheyproteinisolate.net 'Whey Protein Isolate' Accessed 5 February 2011
Wheyproteinsupplements.com 'Hydrolyzed Whey Protein' Accessed 5 February 2011
