A popular nutritional supplement. Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles. However, not everyone needs extra protein. People who eat a diet that is rich in meat, fish, dairy, and eggs and do not do intense weight training are unlikely to need to take protein supplements. There are several different types of protein powder. Whey is the most popular protein supplement and the one that researchers have tended to focus on, but it is not the only one. Common types of protein powder include:
Whey: This water-soluble milk protein is popular among athletes. It is a complete protein, meaning that it contains all of the amino acids that the human body requires from food. The body absorbs whey protein quickly and easily.
Casein: This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for vegans and people with milk allergies. The body digests this protein more slowly, so it may be best to take it at night.
Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids.
Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Pea protein is a good source of the amino acid arginine.
Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or those with dairy or soy allergies.
2. Creatine
Often found in the muscles in your body although it is naturally produced by three amino acids, it is also excreted daily. It can be sourced externally via food in your diet, such as meat and fish or with creatine monohydrate supplements. Creatine supports several parts of the body, including the muscles, and it appears to play a role in physical performance and muscle growth.Creatine monohydrate a popular form of creatine is the most effective supplement for improving exercise performance and increasing muscle mass. By improving exercise performance over time, creatine supplementation can lead to more significant increases in muscle mass. Indeed, several studies have found that combining heavy weight training with creatine supplementation leads to greater muscle growth, compared with a placebo.
3. Multivitamin/Mineral (MVM)
Supplementscontain a combination of vitaminsand minerals, and sometimes other ingredientsas well. People refer to them by many names, including multis and multiples or simply vitamins. Each of the vitamins and minerals in MVMs have a unique role in the body. For more information about each one, see our individual vitamin and mineral fact sheets. MVMs cannot take the place of eating a variety of foods that are important to a healthy diet. Foods provide more than vitamins and minerals. They also have fiberand other ingredients that may benefit health. Many types of MVMs are available in stores and online. Companies choose which vitamins and minerals and how much to include in their products. There isn’t a standard MVM or a standard list of ingredients. Among the most common MVMs are basic, once-daily products that contain all or most vitamins and minerals in amounts close to what is recommended.People who don’t get enough vitamins and minerals from food alone, are on low-calorie diets, have a poor appetite, or avoid certain foods (such as strict vegetarians and vegans) might consider taking an MVM. Health care providers might also recommend MVMs to patients with certain medical problems.Foods contain vitamins, minerals, dietary fiber, and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients (for example, during specific life stages such as pregnancy).
