OK, so we’ve established the fact that due to increased muscle protein synthesis physically active individuals can improve their exercise performance and decrease body fat by increasing their protein consumption. Now, your next question may be, “What kind of protein should I eat?” This is a great question. There are a lot of whole foods which contain protein, such as meat (red and white) and plant (soy) sources. You may consume protein prior to your workout, but you should definitely consume protein between 30 – 45 minutes after your workout. In either case, consuming whole foods may not be practical or ideal. The body will absorb liquid protein supplements quicker than whole foods. There are many manufacturers which produce powdered supplements made with whey protein concentrate whey protein isolate, and soy protein.
The next question may be which protein source is better – whey protein concentrate, whey protein isolate, or soy protein? Whey protein is a milk-based protein. This may prove problematic for individuals who are lactose intolerant or have other sensitivities to dairy products. The benefit of whey protein is the fact it is a more complete protein. It contains many of the essential and non-essential amino acids such as leucine which has been found to stimulate muscle protein synthesis. Generally, the only protein option for vegetarians/vegans, lactose intolerant individuals, and those who don’t like dairy is plant-based protein such as soy. Unfortunately, soy has been given a negative reputation due to its supposed link to breast cancer, but much of the initial warnings of soy increasing the risk of breast cancer has been found to be scientifically weak. Unlike milk-based whey protein, soy protein doesn’t contain many of the amino acids like leucine. You must be find a supplement which has been enriched with leucine.
If a client asks me which protein supplement I would recommend, I would say it depends. If your body tolerates dairy, whey protein concentrate/isolate is fine. If you’re negatively affected by dairy, then I would say soy protein will work fine, too. When it comes down to it, determine what your limitations and needs are and seek the option which will work for you.