There are so many different types of protein powders out there and it can be hard to choose which one to take. It all depends on what your goals are and here I will break down the most common types of protein powders and which one to choose based on your goal.
What is protein?
It is an important macronutrient and it is the building block of everything in your body, including muscle, cartilage, bone, and skin. Protein is essential in maintaining homeostasis, which is the process in which your body maintains a stable and balanced system. It is important to make sure you eat enough protein throughout the day and also ensure to take in good quality sources of protein as well. A lot of sources of protein come from meat, poultry, seafood, eggs, beans, nuts, seeds, and soy products.
Protein powder is a great source of protein and has many benefits. If you eat a diet with plenty of protein, there is no need to supplement with protein powder. The Recommended Dietary Allowance (RDA) of protein to prevent a loss of lean body mass is 0.8 grams per kilogram of bodyweight. So if a person weighs 150 lbs (approximately 68 kg), they need a minimum of 68 g of protein. For growing, pregnant, or lactating people, the need for protein may be more than the average adult because they are building more muscle. Bodybuilders and athletes tend to use protein powders because they require more protein intake than the average person. Most people do not need a protein powder, but if you struggle to intake enough protein in your diet, especially if you are focusing on building muscle, then protein powder can be a beneficial supplement to your diet.
Below I will be talking about the most common and beneficial types of protein powders.
Whey Protein
This type of protein is animal-based as it is made from dairy. It is a byproduct of cheesemaking. This is the most common type of protein powder used and it has been praised as the gold standard for building muscle. It contains all of the essential amino acids, which are the true building blocks of building muscle.
Whey protein can then be processed to a whey protein concentrate to remove most of the fats and carbohydrates to decrease the calorie amount and focus solely on providing protein.
It can then be further processed to a whey protein isolate, which involves further removing fats and carbohydrates, and creates a much higher quality protein product.
Some products of whey can be broken up into smaller chains of amino acids to create whey protein hydrolysate. Hydrolysate requires less digestion in the body than whey concentrates or whey isolates. In a
2019 study that was published in the Journal of Nutrition, it was discovered that whey protein hydrolysate increases amino acid uptake and protein synthesis.
Casein Protein
This type of protein is also an animal-based product made from dairy. It is also a byproduct of cheesemaking, but casein is separated from the whey and is then dried into a powder. While whey protein is more beneficial after a workout for being able to be digested by the body quickly and be able to stimulate muscle protein synthesis, casein protein is actually digested and absorbed much more slowly into the bloodstream than whey. For this reason, it is a great choice of protein for muscle growth and recovery support overnight.
Soy Protein
This type of protein is plant-based made from soybeans and it is a great choice for those that want to increase protein uptake and want a plant-based protein. Soy Protein is a complete protein, meaning you have all your essential amino acids. This type of protein, in comparison to whey protein, has the ability to promote muscle building about just the same.
Brown Rice Protein
This type of protein is plant-based, contains approximately 80% protein, and is a great option for those that may be allergic to soy or peas. But, with this type of protein it is important to note that it is not a complete protein, so it lacks some of the essential nutrients.
Hemp Seed Protein
This type of protein is plant-based and is another great choice for a protein powder. One of the great benefits of this protein is that it provides omega-3 fatty acids, which have anti-inflammatory effects. Although this is a good alternate choice for a protein powder, it is not a complete protein, which means it may not be as effective as other proteins for building muscle.
Which one is best for me?
There is so much information to learn about the different types of protein powders available. The above is just a brief description of the most common protein powders available. But it is important to carefully consider and talk to your health care provider about your options. There are many things to consider when choosing a protein powder, such as your health goals, fitness goals, dietary needs, flavor preferences, allergies, and even your budget.
Below I will least my recommendations when it comes to choosing a protein powder, but do your research before deciding:
- If you want to intake protein powder immediately following a workout to help increase protein synthesis, I would recommend a hey protein powder. If you are focusing on building muscle as well as decreasing body fat, I would recommend a whey protein concentrate or isolate.
- If you are focusing on building muscle while you recover, intaking casein protein an hour or two before bed would be a great option to add on top of your whey protein after a workout.
- If you have kidney issues, I would recommend any plant-based protein. Soy would be my primary choice, but if allergic or for any other reason, brown rice protein or hemp seed protein are great options.
Above are just recommendations based on experience with myself and previous clients. Be sure to consider all your factors and talk to your doctor about which protein powders would be good for you to take!
If you have any questions, please feel free to
reach out to me! I will be more than happy to help!
