Supplement manufacturers sell protein at a huge markup. Although a protein supplement can be useful and effective, make sure you really need it. When your bulking diet already supplies sufficient amounts of dietary protein, supplements become nothing more than expensive sources of extra calories.
Protein supplements mainly come in three types:
- Whey
- Casein
- Soy
What is Whey protein?
Whey is a fast protein. That is, it is digested quickly, spiking the blood’s amino acid concentration approximately an hour after eating. Many athletes and body builders like to use whey immediately after exercise; they claim that it supplies their muscles with amino acids during the post-workout period of increased protein synthesis, leading to increased muscle growth (hypertrophy).
Whey comes from cow’s milk; it’s a by-product of cheese-making. But since it contains little to no milk sugar, individuals who are lactose-intolerant can eat whey with no ill-effects. However, some whey supplements are impure; they may contain some lactose. This is not regulated by the FDA and, short of finding a supplier that you trust, there is no way to tell except trial and error.
What is Casein?
Casein is a slow protein. It can take up to six hours to fully digest casein because it coagulates in the stomach. Bodybuilders like to eat casein before bed. They reason that its slow digestion helps to maintain a steady serum amino acid concentration during sleep, inhibiting protein breakdown (catabolism) in the muscles.
Like whey, casein is a milk protein and it is suitable for use by lactose-intolerant individuals, assuming sufficient purity.
What is Soy protein?
Soy protein supplements are relatively inexpensive. This is because soy has a bad reputation for mimicking the effects of estrogen. While soy is better than nothing, it is unsuitable for bulking up when milk-based alternatives like whey or casein are available.
Do I need a protein supplement?
Protein supplements have several uses:
- Convenient – eating a protein bar or mixing and drinking a protein shake is quick and easy.
- Beneficial – if you need more protein in your diet, protein supplements provide complete protein. They also let you manipulate your diet to achieve your goals.
- Measurable – you always know how much protein you get in your supplement. With real food, it can be a guessing game. This makes it easy to track your diet.
- Usable – lactose intolerant folks can enjoy the protein benefits of dairy without the ill-effects.
What are the disadvantages of protein supplements?
- Expense – protein supplements are outrageously expensive. Soy, whey, and casein are all by-products of traditional food manufacture. In the past, they were viewed as fit only for animal feed. Now, athletes and bodybuilders pay through the nose for something that was once nearly valueless. Unfortunately, there’s no way around it except to hope that education has an effect on consumer habits.
- Distraction – most people do not need protein supplements. Supplements direct attention away from creating proper meals that are full of high-quality food and sufficient calories.
I want a whey protein supplement. Which one is best?
There are two main types of whey supplement, concentrate and isolate. Isolate is suitable for use by lactose-intolerant people, because it has undergone a further purification step as compared to concentrate. However, as mentioned earlier, the purity of dietary supplements is not regulated by any trustworthy agency. Caveat emptor applies in this case. I have had satisfactory results with protein manufactured by Optimum Nutrition. Others’ results may vary.
An important factor is taste. Most protein supplements are made with flavors and a sweetener. You’ll have to either find something you enjoy, or mix your whey with something like chocolate powder and vanilla extract (my favorite combination).
Buying in bulk is almost always more cost-effective than purchasing small quantities.
{ 8 comments… read them below or add one }
Far too much protein in the western diet, you actually need very little. Protein is a major cause of cancer in the western world. When these so called health companies come out with a new product, look at who’s doing the research and who’s benefitting – it won’t be the end user.
Just eat lots of fruit and strong plant foods – all natural and eat as much as you want. The diet and supplement industry has more strategy than any other industry and most of it is complete bunk.
I can fit a whole nutrution lifelong plan on one peice of paper that will give you all the fundamentals for a heathly and strong lifestyle.
Forget the supplements. You can be stronger, healthier and you bank balance will be bigger without them.
Protein is not a major cause of disease. Saying so makes you sound like a bit of a crackpot.
In fact, protein is an essential macronutrient. Without it, you die.
I wonder if you’re spending time on other websites, pontificating about the dangers of tanning beds or marijuana or something? Or does your crusade only involve protein and kettlebells?
James, I’d like you take a moment to consider the target audience of this website. Young guys who want information about getting more muscular can be impressionable and sometimes desperate. But they’re internet-savvy, and when they see a comment that makes controversial assertions without any supporting facts, they usually just ignore it.
What it boils down to is: there are well-reasoned arguments for or against something, and then there are rants. I want this site to be a place where information-seekers can expect to find reasoned arguments. This site isn’t the place for baseless rants.
protien causes cancer!? nice one. and speed cameras save lives right?
fruit and veg is a major part of a balanced diet but if your sat at home eating nothing but nuts and berrys that you stole of the tree rat in your local park its no wonder your on skinnybulkup.
this article is useless considering what the site is designed to offer.
i will make a modest guess that most people who visit here want there legs to stop being compared to match sticks and there arms to be noticed for all the right reasons (i know i did).
a high carb, high protien diet built in with heavy weights and good form does just that so lets quit with the health theorys already, ta.
i started eating tuns of diced chicken this summer, without workingout i noticed lower fat, increase strenght, a little more mass, and more defination of my abs, im still skinny
Hi Everyone,
First of all, this site is brilliant. Everything here makes a lot of sense and no sign of an advertisement anywhere!
A lot of stuff Ive read talk about the regularity of protein intake, like getting protein in to your stomach every 4 hours, and using a casein supplement when your going to bed.
Any thoughts on this? Is it correct or just myth? Do you just need to get a certain amount per day or is it more important to keep a steady intake throughout the day?
Thanks!
Hi Richie, thanks for the compliments.
I wrote an article that talks a bit about that stuff here: fast and slow protein.
That’s the best info I have at present. Hopefully we’ll have more information in the future as researchers look into the subject more fully.
Hi I am dairy/whey intollerant would a mix of egg white roteim powder and soy be a good alternative to whey for me after a workout?
Hi Rory:
Some athletic trainers claim that soy protein is of lower quality than animal proteins, and that it can cause problems with protein synthesis. I don’t really believe those claims, but many folks do. However, any protein is better than not enough protein, so use your best judgement.
By the way, some manufacturers claim their whey isolates are OK for lactose intolerant people. These isolates are purified to remove the milk sugars that can cause digestive problems in some folks. Of course, these products are expensive. I just wondered if you had tried isolates? I’m not sure if your “dairy/whey intolerance” is the same as being lactose intolerant.
In any event, you can always just eat a can of tuna fish or chicken breast or something like that. Good luck!