Proteins are organic compounds made up of chained amino acids and are essential parts of all living organisms. These large chains of proteins are branched to form a peptide bond. Proteins participate in all the processes that take place in the cells. Many proteins are enzymes acting as catalysts in biochemical reactions and play an important role in metabolism. Protein also forms a necessary component of our diet. Through a process called digestion the ingested protein is broken down in to free amino acids that can be further used for protein synthesis.
Protein Powders
Proteins taken as supplements by bodybuilders, athletes and sportspersons are in the form of powder. This protein acts as the building block for muscles and is required in large quantities and thus conveniently taken as protein shakes. Some of the common types of powdered protein are
Whey protein: This is a rich source of branched amino acids such as Valine, Leucine and Isoleucine. This form of powdered protein has the highest known levels of any natural food source. Whey proteins also have an advantage of getting quickly metabolised and absorbed in the body. Whey proteins are generally taken as post workout supplements as they are digested very quickly in about 30 minutes.
Casein: Casein is the richest source of Glutamine. It also contains Casomorphin that help in releasing amino acids for a longer duration. It is also digested very slowly over a period of around 2 to 7 hours. Thus protein supplements are taken before bed as the longest time your body goes without protein is during the night while you are sleeping.
Soy protein: Soy protein is also a naturally complete protein like Casein. Soy protein contains isoflavones or phytoestrogens that may exhibit estrogenic activities in some people. Due to this disadvantage some bodybuilders avoid its intake. Soy protein is also an important protein source for vegetarians as it is the only complete protein source derived from plants. Soy protein has many health benefits for women and so it is also called as ladies' protein. Soy is a good overall protein, although it is not as effective in terms of absorption as whey or egg albumen.
Egg protein: Egg protein is lactose and a dairy free complete protein. It is digested at a medium pace in about 1.5 to 3 hours so it is good as anytime protein to provide a good sustained release of aminos to the body. It is also called as egg white or albumen.
Colostrum: Another form of protein that is equally rich in protein contents is colostrum. The common form is bovine colostrum. Purified bovine colostrum extract is used in protein supplements and taken by athletes and bodybuilders.
Protein powders in the form of supplements are taken immediately after exercising and working out with weights or are also taken in place of meals.