These supplements usually are taken as powders, shakes or in bars. There are several different kinds of protein and the type you take will depend on the activity in which you’re involved.
Protein bars are a convenient and quick way to get extra protein. Generally the bar will contain protein, fats and carbohydrates and so can be used as a meal replacement or enhancement.
Whey protein is the protein of choice for those looking to build muscle mass and to aid muscle recovery. In the form of whey protein isolate (WPI) or whey protein hydrosylates (WPH), it can be digested quickly and so goes to work faster. Whey protein concentrate (WPC) has higher amounts of fats and carbohydrates so won’t work quite so quickly.
Casein is a popular choice as a slower-digesting protein that works, for example, overnight as its amino acids are slowly released into your system. Another slow-digesting protein is milk protein that can be mixed with the likes of whey protein in a shake. If you have a milk allergy, a good alternative is beef protein, which is also fast digesting and has all the goodness of red meat without the fats.
Egg white protein is digested more slowly than whey but faster than casein and when combined with casein and whey protein, you get a slow, medium and fast-digesting proteins in one supplement.
Soy protein isolate is fast digesting and is good for muscle recovery, boosting nitric oxide levels and releasing growth hormones.