3.

0 EFFECTS OF PROTEIN SUPPLEMENTS ON METABOLISM

3.1 Whey Protein
Protein powders were once the stuff of pro athletes and ultra meatheads, but have gone
mainstream over the past 10 or so years. The most popular protein supplement on the market
today, whey is a by-product in the process of turning milk into cheese.There are several types,
which are Whey Protein Isolate (WPI), Whey Protein Concentrate (WPC), and Hydrolyzed
Whey Protein (HWP).
Whey Protein Isolate (WPI) is the most pure form of whey protein and the most available
to the body for absorption. It is about 90% protein by weight and tends to be the most expensive
kind.
Whey Protein Concentrate (WPC) is generally 29% to 89% protein by weight. While
more affordable than WPI, it also contains a little more fat and lactose.
Hydrolyzed Whey Protein (HWP), this type of protein is predigested. While on one hand
it is easier to absorb, there is some debate about how effective it is compared to un-hydrolyzed
protein, and its more expensive.
Whey protein has been shown to promote lean muscle growth and fat loss, as well as
support cardiovascular health and a healthy metabolism. Whey is also quickly absorbed by the
body, making it useful for post-workout recovery.Its a source of added calories. Whey protein
could improve immune response in children with asthma. There was a significant decrease in
total cholesterol. Whey protein concentrate and glutathione modulation could act as anti-cancer
properties. It also may losing weight with consume of whey fraction which is high in leucine,
bioactive peptides and milk calcium. It may lower blood pressure and reducing risk of
cardiovascular disease.
The sugar or lactose which found in milk is a common allergen that can make
whey indigestible for some. And while those tasty flavors make whey a yummy choice, they
often come with a host of less-than-desirable artificial sweeteners and chemicals.However, if

consuming whey protein severely in high doses, the possible side effects are it may cause
stomach pain, cramps, nausea, fatigue, headache and reduced appetite.
3.2 Casein Protein
Casein is produced using a separation process applied to liquid milk that can concentrate or
isolate the milk protein from the carbs and fats (Bounous, 2000).
Casein protein powder offers similar benefits to whey protein, but with a different release
process. Because casein digests over a long period of time, research has found its an optimal
protein choicebefore bed.
Casein is a by-product of milk, making it allergenic to some, much like whey. Also, its
not ideal as a post-workout supplement because its absorbed so slowly. After exercise the body
craves nutrients to replenish and rebuild which is best left to whey or a combination of the two.
Casein also more expensive than whey, and often contains many artificial ingredients to help
make it more palatable.
3.3 Egg Protein
It is a complete protein made by separating out the yolks and dehydrating the egg whites.
Aside from just protein, egg protein powders are rich in vitamins and minerals that can
contribute to a healthy diet.
Allergies to eggs are common, similar to milk allergies, especially in children and young
adults. Egg protein is also one of the most expensive protein supplements available.
3.4 Soy Protein
Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The
protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour
which also makes for delicious pancakes (Bounous, 2000).
Protein from the soy bean may help improve the body's immune function and promote
bone health. Soy may also help prevent cardiovascular disease and reduce the risk of certain
cancers.

In recent years, soy has come under heavy scrutiny because it is often genetically
modified to produce greater crop yields. Some research has also singled out soy due to its effects
on hormone levels. Many foods are already full of soy due to its extremely low-cost protein. This
has led some to question whether adding even more dietary soy (via protein supplements) is a
wise choice.
3.5 Rice Protein
There is protein in rice. Although often thought of as a carbohydrate only, brown rice is
becoming a standard source for vegetarian protein powder (Bounous, 2000).
Protein aside, brown rice protein is considered a good source of complex carbohydrates,
vitamin B, and fiber. Its also hypoallergenic, meaning its easily digestible and therefore almost
entirely used by the body, not relieved as waste.
Unlike soy, rice protein is a plant-based option thats deficient in some amino acids and
therefore should not comprise the main source of dietary protein.
3.6 Hemp Protein
Hemp protein is derived from the seeds of the cannabis plant thats gained popularity in recent
years (Bounous, 2000) .
Often referred to as a "superfood" due to its mix of essential fatty acids, hemp has been
shown to improve metabolism, brain function, and circulation, and can help treat a host
of medical conditions. Hemp also includes all 21 amino acids making it a complete protein. The
vegan-friendly supplement is also extremely hypoallergenic, high in fiber which is excellent for
digestion and filling, which makes it an excellent weight-loss food.
Since hemp is only harvested in mass quantities in select countries due to its association
with cannabis, it is often the most expensive protein powder available.
3.7 Pea Protein
Pea protein comes from the yellow split pea, making it a popular choice for vegetarians and
vegans alike (Bounous, 2000).

As with most plant-based proteins, pea protein is hypoallergenic. It boasts a 98

percent digestion rate, meaning the body is able to process the vast majority of each serving. It is
another highly satiatingprotein, which may help promote weight loss. And with few additives or
artificial ingredients, this one appeals to those looking for protein sources closest to the wholefood source.
Isolated pea protein is often considered complete because it can contain the spectrum of
essential amino acids. Even still, it remains deficient in certain amino acids and should not be
used as a primary source of dietary protein.
3.8 Weight Gainer
Weight gainer combines protein, often whey, with a mix of high-carbohydrate ingredients that
makes it much more calorie-dense than typical protein powders. It is often used by bodybuilders
who are looking to pack on the pounds, or by serious athletes who have difficulty consuming
enough calories to offset the large amount they burn through intense training.
Jam-packed with calories, weight gainers allow people to consume more calories than
they could through food alone. They also help keep the grocery bill in check by delivering
calories at a slightly more economical price.
Unsurprisingly, weight gainers often contain many additives, artificial sweeteners,
and fillers so that they can pack the calorie and protein punch their users are looking for. Its also
worth mentioning that the huge calorie count in these products doesnt necessarily translate to
more muscle. In fact, all those extra calories will be stored as fat if not needed for recovery after
intense exercise.
3.9 Effects on Metabolism
Metabolism is the set of life-sustaining chemical transformations within the cells of
living organisms (Metabolism - Wikipedia, the free encyclopedia, n.d.). Metabolism is the
process by which your body converts what you eat and drink into energy. During this complex
biochemical process, calories in food and beverages are combined with oxygen to release the
energy your body needs to function (Mayo Clinic Staff, n.d.).

Protein may increase metabolism more than carbohydrates and fats. Protein with a meal
and whats called the "thermic effect of feeding" increases more to digest, breakdown, and
metabolism the food (Chris & Kara, 2011). Protein choices targeting thermogenesis and
metabolism. Am J Clin Nutr. 2011 Mar;93(3):525-34). Thermogenesis is food processing which
are digesting, absorbing, transporting and storing the food you consume also takes calories. This
accounts for 100 to 800 of the calories used each day. For the most part, your body's energy
requirement to process food stays relatively steady and isn't easily changed (Mayo Clinic Staff,
n.d.).

Whey protein is the powder based supplements protein. The whey protein may caused a
significantly greater increase in metabolism more than both casein and soy. Whey protein
supplementation along with resistance exercise can help improve muscle protein synthesis and
promote the growth of lean tissue mass (Joseph Nordqvist, 2014). Whey protein also may affect
glucose metabolism and muscle protein synthesis (Graf, Egert, & Heer , 2011).

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Dave Smith. (2013, January). The Ultimate Guide to Protein Supplements. Retrieved from
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