Soy Protein:
Soy is the only plant protein with a complete amino acid profile, meaning that it has all of the amino acids that are required for our dietary needs. Soy is a great subsitute to whey if you are a vegeterian. It is abosrbed well by the body and is rich in glutamine, an amino acid that is very important for building muscle and recovery. Flavons contained in soy can actually reduce the risk of cancer. Just like whey, soy comes in a form of concentrate and an isolate, the latter has higher amount of protein per serving. Nevertheless, soy is not the best alternative for those who exercise hard and seek the most optimal protein to boost the gains in the gym. Just like people who are allergic or sensitive to milk (or lactose intolerant), some people are allergic/sensitive to soy. Soy also was proven to raise estrogen levels, which means that consumption of soy should be limited. However, if you still choose soy as your supplement of choice, a little serving of soy is not going to drastically affect your estrogen levels.
Rice Protein:
This protein is a great solution for those with allergies to soy or milk, and suits perfectly to vegans and vegeterians. Rice protein is derived from brown rice and has a high concentration of branch chained amino acids that are responsible for muscle recovery. This protein is incomplete and is not useful post workout on its own. In order to become of any dietary value, rice protein needs to be combined with either animal protein or with other plant protein. It goes well in smoothies, shakes and cooking, however a bodybuilder should seek a superior protein powder to rice protein.
Hemp Protein:
Hemp protein offers many healthy nutrients, such as fiber that is good for digestion, healthy fats and a well absorbed protein. Nevertheless, it is not a good protein powder to use post workout. It contains very small amounts of calories (around 120-140 calories per serving), which may not be enough to spike your post workout insulin levels for anabolic benefits. In addition, it contains fiber which is a slowly digesting carb and does not raise your insulin levels. The fat in hemp protein powder may slow down digestion, making this protein less effective as you want to ensure a rapid flow into the muscle post workout. Furthermore, hemp protein has only 15g of protein per serving, which is not enough for muscle building or recovery. However, if added in a morning shake or pancake batter, hemp protein powder can be a good addition to your diet.
Egg Protein:
Egg protein is a great source of a complete, easily digested protein. It has the best amino acid profile of all proteins and would be a great addition to any bodybuilding diet. Derived from egg whites it has 0 fat, which is perfect for managing your macronutrient intake while dieting. A slight drawback of this protein is that it is absorbed slower than whey (1.5-3 hours compared to 30 minutes) making it less effective post workout. Supplementing with egg protein during any other time of the day is more beneficial.
This is it for today, next week we are going to take a look at glutamine, the wonder supplement that will boost your gain in the gym! Make sure to sign up to our newsletter to get the latest fitness tips and healthy recipes!
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