Protein Powder: Learn Which one is the best to choose for your goals
There are so many kinds of protein powders, it can be confusing to know which kind to use, when to use it, or why to use it. So, here’s a breakdown of all you need to know when thinking about using a protein powder.
To start there are three main forms that protein powders come in: concentrates, isolates, hydrolysates. Protein concentrates are produced by extracting protein from whole food using heat, acid, or enzymes. These kinds of protein powders are 60-80% protein with the remaining 20-40% fat and carbohydrates. Protein isolates start off as protein concentrates and are then put through additional filters to remove more fat and carbohydrates to further concentrate the protein. These kinds of protein powers are usually 90-95% protein. Protein hydrolysates are produced by further putting the protein concentrates through acid or enzymes to break the bonds between the amino acids making them more readily available for your body to use. These kinds are absorbed quickly and are used by your muscles right away.
The next thing to think about is what the base of your protein powder is.
There are six main bases for protein powders:
Whey- this kind of protein comes from cows’ milk and is the liquid that separates from the curds during cheesemaking. It is high in protein and lactose because of this. Whey protein gets digested very quickly into the blood stream for protein synthesis in muscles. It is the highest of all kinds in branched chain amino acids- BCAAs. BCAAs are three essential amino acids- leucine, isoleucine, and valine. They comprise 35% of your body’s muscle protein and research has shown that they are the most important when it comes to growing muscle. They are essential because we can’t make them in our body, we need to get them from food.
Casein- this is the main type of protein in cows’ milk. Casein is absorbed a lot slower than whey because it forms a gel when it interacts with stomach acid that is hard to digest. This means there is a steady stream of amino acids being released from the casein over a longer period compared to whey which provides a quick spike.
Milk- milk protein is a blend of whey and casein coming from cows ‘milk. It is 20% whey and 80% casein; so it provides a quick spike of amino acids and a long term slow release during digestion.
Egg- this is one of the dairy free alternatives for protein powders. Egg proteins are absorbed easily and have a good digestibility factor, so they won’t upset your stomach. They are usually made from egg whites and not the yolks, so they lack some vitamins/minerals but provide a good amount of leucine. This is a good option for those with a dairy sensitivity.
Plant- plant protein powders are derived only from plants. They are usually higher in fiber than dairy protein, so they digest slower. There are a few different kinds of plant powders:
Soy- dehydrated soybean flakes, similar in makeup to casein without the dairy aspect
Pea- made from yellow peas, found in isolate, or concentrate forms, research has shown it is like whey protein in terms of muscle growth benefits as it is high in BCAAs, higher in fiber so digests slowly
Hemp- 20% protein, isolated via enzymes, good for mixing in with other protein powders for extra protein sources
Rice- protein source isolated from carbohydrates to yield 80-90% protein usually
Protein blends- these blends can be with different kinds of dairy proteins or with different kinds of plant proteins to make one product that has numerous benefits and a high percentage of protein
When it comes to choosing a protein powder you want to consider your personal dietary preferences, any allergies/intolerances/sensitivities, health goals, and lifestyle. Someone looking for more muscle gain should use a whey protein or a soy protein if dairy free. Those looking to lose weight can use a casein or whey protein or a pea protein if dairy free. The best time to take a protein powder also depends on your personal goals, but generally post workout is when you will be provided with the best benefits. While working out your muscles have been breaking down in order to build new muscle. Consuming protein and carbohydrates combined after a workout provides your muscles with the building blocks, they need to build this new muscle. A post workout protein shake and a high carb snack, like a pbj, or a banana is a good combination to provide your body what it needs. Casein can also be taken before bed as it is a slow-release protein it can be used to build new muscle overnight.
Overall, it will take some trial and error to figure out which protein powder works the best for you and your goals!
Choosing The Best Protein Powder For You: Types Of Protein, Benefits And More | GNC
The 7 Best Types of Protein Powder (healthline.com)
Different Types of Protein | Which Types of Protein are Best for Runners? (runnersworld.com)
