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Protein is an essential nutrient for the body, especially for the muscles. The general recommendation is an intake of around .3 grams of protein for each pound a person weighs. For athletes and bodybuilders, though, the requirement is higher because the body is working harder and demands more. The recommendation jumps from .3 to 1.25 grams for this group of people.

It’s not only how much protein you get though; it’s also where it comes from that matters. While most of us get all the protein we need from our diets, athletes often need supplements to provide them with enough of this important nutrient. The protein used in protein supplements is nearly always from the same four sources. Each is used differently by the body and are more or less suitable for different individuals.

The 4 common types of protein supplements are whey, soy, egg and casein. Protein supplements can be strictly one type of protein, or it can be a mix of, usually, two different types.

Whey protein comes from milk. It is the most common choice in protein supplements. This type of protein is made up of nonessential and essential amino acids. Essential amino acids are not made by the body naturally and must come through diet. The body takes well to whey protein and will use it easily and safely. The only concern about whey protein is that it is not safe for those with a milk allergy or who are lactose intolerant. Concentrated whey protein is most often preferred as it more available and less expensive. Concentrated forms contain anywhere from 30 to 85% protein. The isolate forms will have about 90%, but are more expensive and harder to find. Whey protein helps to boost the immune system, provides amino acids and helps for quick muscle recovery and prevents muscle breakdown.

Soy protein comes from soy flour. It is the most complete vegetable protein. It comes in concentrate, isolate and like whey. The isolate form is higher in protein content and more expensive. Soy protein is easy to digest and the perfect option for people who have milk allergies or are lactose intolerant. However, people with soy allergies can not tolerate this type of protein. Soy protein can be added easily to food to increase the nutritional value and can help to lower cholesterol.

Egg protein is an excellent protein source. Derived from egg whites, egg protein contains all of the essential amino acids and is easily digestible. It’s generally considered to be the best source of protein for supplements, but as with other proteins, there are some people who are allergic and should not use it.

Casein is also a milk protein. Digested at a slower rate than whey, casein protein is often used in combination with other proteins which are more quickly available to the body for sustained nourishment. Casein protein is a good choice for meals prior to workouts and for taking before bed. Like whey protein, casein protein should be avoided by the lactose intolerant and those with milk allergies.

When you’re shopping for protein supplements, always read the label to make sure that the protein sources used are suitable for your needs and that you can safely ingest. Protein supplements can be a great thing ” but make sure you choose well.