In Protein Supplements – Part 1 , we discussed why proteins are needed, when supplements are required , how much proteins should be taken according to a specific goal. We also discussed Biological Value of proteins. Here we discuss about the sources of protein supplements in detail.

How Protein is extracted for Supplements

Protein supplements are made by extracting the protein component of different food sources. This extraction is done by a variety of processing methods. As food sources are different, to extract protein from them, different processing method is used for each type. Following is a list of processing methods generally used for protein extraction.

Protein Concentrates

The process of concentration involves drying with high heat along with acid extraction. This increases the protein concentration and lessons the whole food source in the supplement. During the processing other impurities can be concentrated with the protein (e.g., lactose, fat, cholesterol). Concentrates end up being about 60 – 70 % protein by weight.

Protein Isolates

Taking the concentration process a step further, “isolation” removes a much higher percentage of non-protein content. This is accomplished using water wash, alcohol wash or ionization (cost increasing in the same order). The resulting isolate is then subjected to filtration which removes almost everything from the source except for proteins. Minimum amount of carbs, fat and fibres are left. This additional processing yields a premium protein that is up to 95% pure.

Protein Hydrolysates

Protein Hydrolysates are a mixture of amino acids prepared by splitting protein with acid, alkali or an enzyme. This breaks apart the bonds linking amino acids.  Such preparations provide the nutritive equivalent of the original material in the form of its constituent amino acids. This makes it taste more bitter, but also allows it to absorb more rapidly than a concentrate or isolate. Concentrates and isolates are already fast-digesting, so a hydrolysate, which digests minimally faster, may not be worth the taste trade off and extra cost for the small benefit.

Ion Exchange

Ion exchange method is based on the concept of electrically charged atoms and molecules. Use of charged particles is made to separate protein from its source.

 

Apart from these methods, certain filtration processes like micro filtration, cross micro filtration and ultra filtration are used to remove contamination and further purify the concentrated protein component.

Protein Sources

We covered protein sources very briefly in our previous article Protein supplements – Part 1 . Lets discuss them in detail here along with their pros and cons.

1.Whey

Whey is one of the two proteins milk is made of, other being casein. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. Whey comes in three different types:

Concentrate : 30% to 80% protein by weight

Isolate : more than 90% protein by weight

Hydrolyzed : Predigested form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein

PROS

Improves sports performance as it reduces stress and muscle destroying hormone(cortisol)

Promotes lean muscle growth

Aids in fat loss

Supports cardiovascular health and a healthy metabolism

Useful for post-workout recovery

Helps lowering blood pressure

Improves immunity by increasing anti oxidant (glutathione)

Helps reduce overtraining

CONS

Sugar found in milk (lactose) is a common allergen that can make whey indigestible for some

Contains less-than-desirable artificial sweeteners and chemicals

Overdose can cause stomach pains, cramps, nausea, reduced appetite, fatigue, headache

To realize the benefits of whey, it has to be micro filtered at low temperature which allows high protein concentration and low lactose, cholesterol and fat.

Whey isolates are a better choice for post workout nutrition as they are absorbed more quickly in the system which is required by the body after workout. Whey concentrates on the other hand are a better choice for other parts of the day as body does not need all the amino acids during those times.

2. Casein

Casein is the other protein found in milk apart from whey. It is produced when milk is processed to concentrated/isolate milk protein from carbs and fats. It is the curd part which is separated from whey in cheese making process. Casein is a slow digesting protein, reason being when the milk is processed, casein takes a gelatinous form. This is the reason for Casein having a slow rate of digestion, and results in a slow but steady release of amino acids into circulation. Hence  Casein may be slightly better than whey at promoting muscle mass over the long term (though the difference is minute).

Since casein digests over a long period of time, it is an optimal protein choice before bed.

The main three types of casein proteins are:

Calcium caseinate – The basic form

Micellar casein – More pure form

Hydrolyzed casein – Soluble form

When we talk about the gel forming tendency of casein, we are talking about the first two. Hydrolyzed casein on the other hand does not forms gel and is quite soluble in water.

PROS

Promotes steady muscle growth over long period

Helps in making thick shakes, puddings and other desserts

Important component of cheese making.

Casein derived compounds are used for tooth Re-mineralization

May enhance immunity

High in Branched Chain Amino Acids(BCAAs)

Helps prevent fatigue in novice atheltes

CONS

Being a by-product of milk, can be allergic to some

Not an ideal post workout supplement

Is expensive

Contains many artificial ingredients to help make it more agreeable in taste

3.Egg

Egg protein is a complete protein made by separating out the yolks and dehydrating the egg whites. It is basically the protein from egg whites in powdered form. Some brands add extra nutrients to boost the advantages of egg protein. It does not contain egg yolk, making it low in fat and cholesterol free. Amino acid patterns found in egg proteins matches what is required for  human grow, hence they are considered to be almost perfect proteins.

Egg protein is a medium digesting protein, means it is neither absorbed very fast like whey, nor over a prolonged period like casein.

Since egg protein digestion rate is neither too fast nor too slow, it can be a better bet as an afternoon snack which can keep you going throughout the day with less calories.

PROS

Fat free

Concentrated amounts of essential amino acids

Egg protein powders are rich in vitamins and minerals

Supplies amino acids for long duration

Almost perfect for human growth

 

CONS

May upset the stomach

Can be allergic as allergies to eggs are common

One of the most expensive supplements out there

Also a subtle essence of egg in protein powder which may ruin the taste

4.Soy

Soy protein is processed from soybean plant. The protein is prepared by hulling and drying soy beans into soy flour. Most of the fat, carbs and fibre are removed. It comes in two forms

Soy concentrate : Prepared by removing all the fat from soy beans. After that, all the water soluble non-protein part is removed. This results in soy concentrate which contains protein(at least 65%) along with some carbs and fibre.

Soy isolate : Just like whey isolate, soy isolate is the most pure and refined soy in terms of protein content. It is prepared by taking soy concentrate one step further. This is done by removing all the non-protein components like carbs and fibres from the concentrated soy. Resulting product is almost pure protein (90%+).

 

PROS

Reduces the risk of various cancers like prostrate cancer, breast cancer

Reduces high cholesterol

Reduces the symptoms of menopause

Helps build up bone mass hence beneficial for osteoporosis

Increases nutritional value of other foods

Enhances athletic performance

Less expensive

Beneficial for women and men

 

CONS

Might not be very useful for muscle building

Might effect hormone levels (this is a debatable point)

Foods already contain soy due to its low cost, hence taking as a supplement is a question to be considered

5.Hemp

Hemp protein is derived from the seeds of the cannabis plant (also known as marijuana), though the intoxicating components are removed. Hemp seeds are composed of approximately 45 % oil, 35 % protein and 10 % carbohydrates. Hemp seeds have their oil extracted and the remaining seed meal that is high in protein relative to the seeds is then processed into Hemp protein supplements.

Hemp is not a lean protein source but is said to contain a balanced omega-3 and omega-6 fatty acid profile along with high fibre.

PROS

A good mix of omega-3 and omega-6 fatty acids

Doesn’t have any kind of allergic effect

Rich in fibres

Potential immune enhancer

Anti-fatigue

Protects kidney

Above average rate of digestion

CONS

Not a pure protein supplement and used more as a meal replacement

Contains cannabinoid content but it does not have the marijuana effect

Has not been researched much

Very expensive

Apart from the above mentioned sources of proteins, we have some other sources which are as follows:

Beef : Beef is considered to be a high quality protein source. Beef contains all nine essential amino acids required to build muscle, making it one of the richest sources of protein available. Beef protein supplements are considered to be beneficial  in terms of promoting gains in muscle mass and muscle recovery.

Rice : Rice is considered to be a rich source of carbohydrates, but recently brown rice is being used as a source of protein as well. Apart from having proteins, brown rice also contains carbohydrates, vitamins and fibre. It is readily digestible and does not cause any allergy. It is a plant based protein hence does not contain all the amino acids.

Pea : Proteins form peas is again plant based protein with no allergic effect. Protein usually comes form yellow split pea. This protein remains deficient in some amino acids and hence shouldn’t be used as a complete protein source.