Whether you are looking for a protein supplement to round out an already healthy eating plan, to replace a meal so that you can lose weight or simply to improve your nutrition, you have a number of options to choose from. Protein supplements come in many forms: protein powders, shakes, liquid protein shots, protein-enhanced waters and other beverages and snacks like puddings and shakes.

With each type of supplement, there are a few things that you should look for, including what they taste like, how convenient they are to use, what they are made of and how easy they are to find. Of course, you should make sure that you are not getting more protein than you actually need for optimal health by talking to your doctor before you start using any protein supplements.

Protein Powders

There are four types of protein powders: whey, soy, rice and egg. Many of the powders are single protein, meaning that only one of the four is the source of protein, while others might be a blend of two or more. The problem with the blends might be an increased risk of allergic reaction. When you are looking at any of these powders, look carefully at the ingredients and make sure that you are mixing them as directed. The disadvantage of the powders is the need to carefully blend them, a task that is best done with an electric mixer, which slightly reduces their portability.

Whey Protein

Whey is derived from milk, making it a poor choice for those who are lactose intolerant. There are two forms of whey protein powder, the concentrate and the isolate. The concentrate is the most common form and is the less expensive of the two. It contains about 30-85% protein, depending on the blend. Isolate, on the other hand, has 90% protein with less fat and less lactose. The whey protein isolate may be tolerable to those who are mildly lactose intolerant or lactose sensitive. Whey protein is an excellent source of the eight essential amino acids and enhances muscle recovery after workouts. Whey is suitable for vegetarian diets, but not for vegans.

Soy Protein

Soy protein powders are derived from soy flour and are a highly digestible form of protein. It can be used to improve the nutritional value of foods and also lowers cholesterol, which in turn reduces the risk of heart disease. Soy protein powders are suitable for vegetarian and vegan diets alike.

Rice Protein

Rice protein powders are created from the protein in brown rice. Rice protein is hypoallergenic and is the only form that is considered to be safe for virtually any type of diet. Rice protein is suitable for both the vegan and vegetarian diets.

Egg Protein

Egg protein is considered to be the perfect protein source and is the one that all others are judged against. The powder is created from the egg whites to be fat free and full of high quality protein. Of all of the powdered protein supplements, egg protein is the highest in the amino acids alanine, argine, glycine and methine.

(Source: Segounis)

Protein Shakes

There are a number of different types of shakes on the market for nutritional support and for weight loss. There are brands that are meant to be optimal for diabetics as well as those that are meant to have additional protein to enhance appetite control. (Protein can keep you feeling fuller for longer). Before committing to a brand of these shakes, consider what is best for your individual needs, the cost, the ingredients and the flavors. Most of them are basically the same shake, but they may be labeled differently. Read the labels carefully and compare ingredients and nutritional values. If you are looking to lose weight with a protein shake supplement, make sure that you are getting one that is between two and three hundred calories, and that it contains plenty of vitamins to keep you healthy. For those who need the shakes for nutritional support, consult your physician for the right brand and then compare labels. If you find a no-name with the same ingredients and nutrients, talk to your doctor about them so that you can be healthy and save money at the same time.

Most protein shakes come in some variety of the three top flavors: chocolate, vanilla and strawberry. Some brands also have an orange or other fruit flavor as well. Protein shakes are meant to supplement your diet and not replace other food sources, so make sure that you are also getting a healthy meal and snacks throughout the day as well. (Source Cochran, RD)

Liquid Protein Supplement Shots

The liquid protein supplement shots are small, easy to take and can be carried around with you anywhere. Again, you have to be careful that you are not getting a lot of ingredients that you do not need with them, so read the labels carefully. Profect, from Protica is one such shot, and the first of its kind to come in a unique, plastic vial. Profect is less than three ounces, but packs over a full gram of protein per 100 calorie serving. In addition to providing over half of the day’s B complex vitamins and all of Vitamin C, it has zero fat and zero carbs.

Profect is meant to be used as part of a meal or a snack and will slow the absorption rate of your food. The slower that your body absorbs foods, the less your blood sugar levels will spike, meaning that there will be less fat storage. Profect comes in four fruit-based flavors.

Protein Waters and Other Beverages

Sometimes you just can’t face drinking another one of those shakes – to some people the taste might be too heavy or too rich. Sometimes you just want something that is a little lighter. Protein-enhanced waters can be a good alternative to the shakes and typically have fewer calories than the shakes do, making them a good alternative beverage to other drinks. (One popular brand has 30 calories per 8 ounce serving). They come in a number of different flavors, including an iced tea variety.

Another protein beverage choice that often gets overlooked is plain old milk. An 8 ounce glass of milk has 9 grams of protein and 31% of the daily calcium that most people need. In addition, chocolate milk is being touted as the perfect post-exercise drink by experts because its blend of carbohydrates and proteins allows for optimal muscle recovery.

Protein Snacks

Protein supplements also come in snack form, including puddings and protein bars. One brand of protein pudding suggests eating their one ounce pudding shot before a meal to allow the average user to feel full faster and end up eating fewer calories during the meal for easier weight loss. Protein bars are a good snack on the run, but as with the other supplements, it is important to make sure that you are reading the labels carefully. Some bars have high calorie counts with way more fat and sugar than is really needed. Opt for the bars that have smaller calorie counts as well as other nutritional benefits with no added fat or sugar. An all natural alternative is a handful of nuts, which are not only healthy, but delicious as well.