The Scoop on Protein Supplements

With various protein supplements on the market, choosing one can be confusing – so let’s break down some common types.
 

• Milk Protein (Whey and Casein) – whey quickly delivers protein to muscle while casein provides a longer-lasting supply (both types can be useful)
• Soy Protein – a vegan-friendly source of all essential amino acids for muscle growth
• Pea Protein – 100% plant-based protein made from split-peas that does not contain soy, gluten, or lactose, so it can be a good option for people with food intolerances
  

Do You Need One?

Supplements are not essential for muscle growth or weight loss.

Chicken, fish, eggs, yogurt, tofu, soy milk, beans, and nuts provide ample protein plus vitamins and minerals that supplements may lack, making whole foods equally effective – if not more so.

If you include a protein source with most meals and snacks you probably do not need a supplement.

Be aware supplements may contain added sugars and artificial ingredients and are not approved by the FDA before sale. ​

REFERENCES
Caspero, A., Protein and the Athlete — How Much Do You Need? Academy of Nutrition and Dietetics, 2017. Accessed July 2018.
Giles-Smith, K., Milk Proteins: Packing a Powerful Nutritional Punch. Today’s Dietitian, 2013. 15(3): 26.
Roy, B., Milk: The New Sports Drink? A Review.  Journal of the International Society of Sports Nutrition, 2008. 5:15.
Ruscigno, M., Pea Protein. Today’s Dietitian, 2016. 18(12): 32.
Wein, D. and M. Miraglia, Whey Protein Vs Casein Protein and Optimal Recovery. National Strength and Conditioning Association Performance Training Journal. Accessed July 2018.