Choosing the Right Protein Shake: A Guide for Optimal Results

The average person's diet in most of the world includes two or three times the minimal amount of protein needed for health. If you are an athlete or trying to increase your muscle growth, you may need up to 0.5 grams of protein per day per pound of body weight. If you ingest more than 0.8 grams per pound per day, you may be getting too much protein.

Why Protein?

• Besides its role in muscle growth and strength, protein helps to boost the immune system, improve skin health, and speed recovery from injuries. If you are exercising a lot, you will want to check how much protein you consume in a typical day of eating. For reference, the average chicken breast, a banana, and a cup of cottage cheese at just one meal will contribute 67 grams of protein, which could be almost half of your daily needs.

Soy vs. Whey

• If you really are not getting enough protein in your diet, the traditional decision about choosing a protein shake comes down to soy or whey protein. If you are a vegan, you choose soy. Otherwise, soy protein tends to be absorbed more slowly, and whey protein more quickly, so you could take soy before a workout and whey after a workout, or combine both every time you make a shake. If you have to choose, get whey. Soy only beats whey for the content of two amino acids, glutamine and arginine. Whey is more digestible and provides more usable protein.

Egg, Rice and Additives

• Powders that get their protein from eggs and brown rice are also available. Egg is similar to whey, but may help those who are lactose intolerant. Brown rice is similar to soy for those allergic to soy. Some protein powders add glutamine, which helps the muscles retain water to function better during workouts, but it is already in most protein powders in smaller amounts. Some powders add additional sources of amino acids, but most proteins will either contain the essential amino acids or help the body produce them.

Too Much Protein

• Protein is not stored in the body, so your kidneys have to filter out what you do not use each day. Some research suggests that consuming too much protein can cause dehydration and put you at greater risk for kidney stones, gout, some forms of cancer and osteoporosis.