Protein is very important for the building and maintenance of strong muscles. It is also essential for many of the body’s vital functions, so you don’t want to neglect it from your diet. However, there are so many protein products on the market that the beginner may feel confused. Let’s look at a few of the most common types and examine how effective they are.
Egg Protein
Eggs are one of the oldest and best-known protein supplements. Among athletes, it was once common to eat large amounts of raw eggs, and some still do this today (although it isn’t generally recommended). Not only that, but eggs have the advantage of being far cheaper than meat. In fact, if you keep 1-3 chickens in the backyard, you can even get enough of them for free. Although they don’t contain quite as much protein as meat, egg protein might be the easiest to digest. Thus, those with digestive issues should consider using them as a primary source. The ease with which protein can be digested is measured using a scale called PDCAAS (Protein digestibility-corrected amino acid score). According to this study, egg protein is 98% digestible, the highest on the list.
There are, however, a few issues with egg protein. For one thing, it contains a lot of fat. This isn’t really a bad thing for an active person, but it might be bad for someone who is actively trying to lose a lot of weight. For another thing, most egg-based protein powders are made from the whites of the egg only. While egg whites are quite high in protein, the loss of the yolk reduces the protein content and overall nutritional value. Thus, you should probably use whole eggs if you’re going to use this one.
Whey Protein
This is the most popular protein supplement out there, and that’s because people get good results from its use. It is made from milk and is a by-product of the cheesemaking process. As milk curdles, it separates into curds and whey, the latter of which is extremely high in protein. A scientific study laid out the benefits of whey. They tested its ability to enhance muscle mass among weightlifters, and they found it to be very effective. Not only did it lead to extremely good muscle protein synthesis (which leads to improved growth), but it also was found to aid in recovery. There is a wide variety of benefits that whey protein can provide while still tasting good. For example, Cellucor whey protein “helps you build lean muscles while indulging your sweet tooth.”
Pea Protein
Finally, we come to what is probably the best plant-based option. It may not contain as much protein as meat or eggs, but it still makes a good supplement. Pea protein seems to be a little bit slower-digesting than other proteins, which can be a good thing. Since it stays in your system longer, it gives you a longer window in which the body can convert it into muscle. A study conducted on rats confirmed this pretty conclusively. That brings us to the main question about pea protein: Is it as effective as animal-based protein sources? To find out, we consulted another one of those handy peer-reviewed studies. This one compared the effects of pea protein and whey protein on a group of bodybuilders. Surprisingly, they were found to be equally effective. Admittedly, this was only a short-term test, but those results are pretty encouraging.
While there is a lot of potential here, pea protein does have one problem: It is high in a type of substance called purines. Purines are converted into uric acid by the body, and that can cause problems if it builds up too much. It could even lead to kidney problems and gout.
We hope that we have answered a few of your questions, although we only had room to cover three of the most common options. There are all kinds of protein options out there, and we advise you to be careful about which you choose. A little research goes a long way, and we hope that we have given you a good start.
