Most protein powders act as a high quality-easily absorbed protein source that assists in achieving targeted daily protein goals.
Whey protein is derived from milk/milk powder and is typically a by-product of cheesemaking. As a supplement, a range of options are available which vary in concentration and how quickly these are absorbed (concentrate, isolate, hydrolysate).
Soy protein is typically one that has been isolated from soybeans. The soybeans have been dehulled and defatted (removed of the majority of carbohydrate and fat) and processed into an isolated protein powder.
How to take:
A protein powder is often included as a shake, smoothie or in other food sources (oatmeal) to increases the protein content of that meal/snack.
The amount of protein one consumes will be individual to everyone. At JCN, we recommend clients consume 1.6-2g per kg of body weight of protein per day. For a 70kg individual, this works out to be 112g-140g of protein per day. There will be cases where this could be increased to 2-3g per kg of body weight, however, it is best to consult with your nutritionist to see if this will be appropriate for you.
When is it beneficial:
The benefits of protein powder are similar to those related to general increases in protein intake. This includes aiding in muscle gain when used in conjunction with resistance training. Helps to limit muscle loss during periods of caloric restriction and fat loss phases, while also limiting fat gain during periods of high caloric intakes (surplus). While these benefits are not exclusive to protein powders (increases in other sources will have the same benefit), it will likely be more effective than most other protein sources per gram (higher concentration of protein).