choosing the right one for you.
by Simone Bisello
Proteins play a fundamental role in an athlete's diet, which is why many choose to incorporate targeted supplementation. Why has it become so popular? Let's explore these supplements and understand why they are widely used in the world of sports. From whey proteins to plant-based options, we will examine the available choices to help you select the one best suited to your needs.
Protein requirements for athletes
Protein needs vary significantly depending on the intensity and type of sport practiced. In general, the recommended intake ranges from 1.2 to 2.0 grams of protein per kilogram of body weight per day. For some athletes, meeting this requirement through a balanced diet is relatively simple, using common protein sources such as meat, fish, eggs, and dairy. However, for others, obtaining the optimal protein intake from daily meals can be more challenging, especially in cases of intense training regimens or special dietary restrictions, such as low-calorie or vegan diets.
In these cases, protein supplements can serve as a useful solution to bridge any nutritional gaps, optimizing performance and muscle recovery.
However, it is important to note that protein supplements should not be compared to whole foods, as the latter provide a variety of essential nutrients for overall health, whereas supplements are designed to meet specific needs such as increased protein intake or specialized sports performance goals.
Whey proteins: the most popular choice
Whey protein, derived from milk during the cheese-making process, is one of the most commonly used supplements. The extraction process separates the whey from other components such as caseins, lactose, fats, minerals, and water. Whey protein is highly valued for its high biological value, meaning it is effectively absorbed and utilized by the body. This high efficiency makes it an excellent source for muscle growth, recovery, and tissue repair.
| Protein quality ranking | ||||
| Protein source | Protein efficiency ratio | Biological value | Net protein utilization | PDCAAS |
| Red meat | 2,9 | 80 | 73 | 0,92 |
| Casein | 2,5 | 77 | 76 | 1,00 |
| Eggs | 3,9 | 100 | 94 | 1,00 |
| Milk | 2,5 | 91 | 82 | 1,00 |
| Soy protein | 2,2 | 74 | 61 | 1,00 |
| Gluten | 0,8 | 64 | 67 | 0,25 |
| Whey protein | 3,2 | 104 | 92 | 1,00 |
| Adapted from: US Dairy Council, Reference manual for US Whey products. 2nd Edition, 1999. From Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294. | ||||
Whey protein provides all essential amino acids, particularly BCAAs (Branched-Chain Amino Acids), which include L-Leucine—a crucial component in muscle protein synthesis.
According to the PDCAAS (Protein Digestibility-Corrected Amino Acid Score), which measures protein quality and digestibility, whey protein ranks among the highest, with a score of 1.0 (the maximum value). This makes it one of the best options for athletes.
On average, 35 grams of protein powder provide about 30 grams of net protein. In the case of whey protein, 30 grams typically contain 3 grams of leucine, which is the optimal amount to stimulate muscle protein synthesis. Leucine is the main activator of the mTOR pathway, a crucial cellular mechanism that regulates muscle protein synthesis. This is why 30-35 grams of protein powder is the standard dose used by athletes.
Types of whey protein
Whey concentrate
Whey concentrate is the most common form of whey protein, containing 70-80% protein by weight. It retains a good portion of the nutrients found in whey, while still offering a high protein concentration. Contains small amounts of carbohydrates and fats, making it a good option for individuals looking to supplement their diet. Ideal for breakfast or snacks when additional protein intake is needed.
Whey isolate
Whey isolate undergoes additional filtration processes, increasing its protein concentration to 90%, while minimizing the content of carbohydrates and fats. Ideal for those seeking a highly pure protein source. Excellent for post-workout recovery due to its rapid absorption. The choice between isolate and concentrate primarily depends on personal needs regarding caloric intake and body composition. For those looking to maintain or reduce body weight, whey isolate may be the better choice, as it provides a purer protein with lower carbohydrate and fat content. Therefore whey isolate is recommended for athletes controlling caloric intake, especially during weight-cutting phases. This is why they can be particularly useful in specific sports contexts, such as immediately post-workout, as they are more digestible. Their high digestibility also makes them suitable as a protein source for a quick pre-workout snack, providing protein intake without weighing down the stomach
A modern variation, clear whey protein dissolves perfectly in water and is ideal for warm climates, providing a refreshing drink with a high protein content.
β-Lactoglobulin whey: the new frontier of protein supplementation
A recent innovation in the world of whey proteins involves those derived exclusively from β-lactoglobulin, a protein that typically makes up only 50-60% of total whey protein. 100% β-lactoglobulin whey is particularly rich in leucine (about 30% more than traditional whey), making it especially effective in promoting muscle growth. Consuming these proteins can be highly beneficial for individuals seeking high performance and a rapid, effective post-workout nutritional support.
Other types of protein supplements
Hydrolyzed whey protein undergoes an enzymatic hydrolysis process that breaks down longer amino acid chains into smaller peptides for faster absorption.
Casein is digested more slowly than whey, making it a good nighttime protein choice to support muscle repair during sleep.
Plant-based proteins: a solution for vegan and vegetarian diets
In addition to whey, plant-based protein supplements are widely available, including soy and pea proteins. These are particularly suitable for those following vegan or vegetarian diets. However, plant-based proteins generally have a lower biological value, so
athletes on plant-based diets should increase their protein intake by 20% compared to the standard recommendation.
To address the lower amino acid content, plant-based protein blends are often used, combining pea, rice, cocoa, and soy proteins to create a more complete amino acid profile. Many athletes also supplement their diet with BCAAs (Branched-Chain Amino Acids) to match the amino acid profile of whey protein.
Essential amino acid (EAA) supplements: targeted support for muscle growth
Apart from protein powders, Essential Amino Acids (EAA) are another valuable supplement for athletes. EAAs are the fundamental building blocks of proteins that the human body cannot synthesize independently, meaning they must be obtained through diet or supplementation. EAA are essential for muscle protein synthesis, and are highly beneficial when combined with protein intake, especially when dietary sources are insufficient.
Popular among athletes for intra-workout consumption, as they are quickly absorbed and enter the bloodstream rapidly.
Why use protein supplements?
Although protein supplements cannot replace a balanced diet, they offer specific advantages:
- Convenience: Easily consumed when whole food options are not available.
- High purity: Supplements provide a concentrated source of protein with minimal fats and carbohydrates.
- Fast digestion: Protein powders have higher digestibility, making them ideal for post-workout recovery.
Conclusion:
There are many types of protein supplements, each designed to meet specific needs. There is no “right” or “wrong” product—the choice depends on personal preferences, activity type, intake timing, and nutritional goals.
Comparison of supplement types:
- Whey protein: a highly pure source of protein with a high biological value, making it easily absorbable and usable by the body to support muscle growth and recovery. They can be classified into:
o Whey concentrate: they retain small amounts of carbohydrates and fats; they are suitable for protein snacks throughout the day or when additional protein intake is needed.
o Whey isolate: preferred by many athletes, as they contain minimal amounts of carbohydrates and fats; they are ideal for those who need to control caloric intake, such as during cutting phases.
o 100% β-lactoglobulin whey: they are optimal for post-workout consumption due to their high leucine content, which supports muscle protein synthesis. - Plant-based proteins: are designed for those who have chosen a 100% plant-based diet for ethical or environmental reasons. By combining multiple sources and integrating BCAAs, they can achieve a high-quality amino acid profile.
- Essential amino acids (EAA): EAAs are ideal for intra-workout consumption, as they are rapidly absorbed by the body, stimulating muscle protein synthesis.
Bibliography
- Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best? Journal of Sports Science & Medicine, 3(3), 118-130.
- Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29–S38.
- Breen, L., & Phillips, S. M. (2011). Interactions between exercise and protein consumption: Implications for muscle mass maintenance and growth. European Journal of Sport Science, 11(5), 276–281.
- Manninen, A. H. (2004). Effects of protein supplementation on strength, body composition, and endurance performance in resistance and endurance athletes. Journal of the International Society of Sports Nutrition, 1(2), 6–10.
- Campbell, B., & Stout, J. R. (2015). Protein and amino acid supplementation in strength sports. Strength and Conditioning Journal, 37(6), 29–35.
- Haug, W., & Lantz, H. (2019). Nutritional significance of plant-based protein sources. Food and Nutrition Research, 63(1), 1413-1427.
Disclaimer: the information provided is for informational purposes only and does not replace the advice of your doctor or a qualified healthcare professional. These details are intended for healthy individuals; any dietary plan or physical exercise should be supervised by a legally authorized professional according to Italian law. Enervit S.p.A. assumes no responsibility, as the information is solely for educational purposes. Before undertaking any dietary or physical activity plan, individuals should consult with their trusted specialist.
