Today, we are going to discuss these different protein powders and talk about what they can do for your body.
We have a lot to cover, so let’s dive right in.
What Is a Protein Powder?
Protein powders are just concentrated forms of protein that can be derived from animals or plants. There are three common forms of these powders:
Protein Concentrate – These are created by extracting the protein from whole foods using heat and acid or enzymes. They usually contain anywhere from 60 to 80 percent protein with the remaining calories being from fat and carbohydrates.
Protein Isolate – These proteins go through another step that filters out the extra fats and carbs, thus concentrating the proteins even more. The protein isolate powders generally contain between 90 to 95 percent pure protein.
Protein Hydrolysate – With these, they have gone through another round of heating with an acid or some kind of enzyme to further break the bond between the amino acids. This will allow your body to absorb the protein much more effectively and your muscles can use that protein much quicker.
The Types Of Protein Powders
Whey Protein
Whey protein is made during the cheese-making process. This protein is the liquid that is left after it separates from the curds. These powders are high in protein, but they also contain lactose, which could be problematic if you’re lactose intolerant.
These types of proteins are quickly digested and they can raise your amino acids quickly to help increase muscle mass and increase your strength while decreasing your appetite which can help weight loss.
Casein Protein
Casein protein is also found in milk, but unlike whey, it is absorbed into the body much slower. When casein comes in contact with stomach acid, it forms a gel that slows down your digestive process, thus delaying the absorption of amino acids in your blood stream. This results in a gradual but steady exposure of amino acids to the muscles. This reduces the rate of muscle protein breakdown significantly.
These proteins work slowly to reduce protein breakdown while promoting muscle growth and weight loss due to caloric restricting.
Whey Isolates
Whey isolates have a high amino acid profile and they are among the most popular form of protein powder. These proteins are going to be absorbed much quicker than the whey concentrate and they are going to help you recover much quicker. The only downside is that the isolate doesn’t offer as many health benefits as the concentrate does, but they are still really good for you.
Hydrolysate Protein
With this kind of protein, the amino acid bonds have been partially been broken down by either heat, acid, or enzyme. This process makes the product taste bitter, but it allows your body absorb the amino acids much quicker. Keep in mind that isolates and concentrates also get absorbed quickly, so it may not be worth it in the end because the hydrolysate is going to be more expensive with not much more benefit.
Soy Protein
Soy protein is extracted from soybean plants that have been part of our diets for over 5,000 years. This is the only plant-based protein that is considered to be a high-quality protein because it contains all of the essential amino acids in the correct ratios that are necessary to promote growth and healthy development.
The soy protein can be a great vegan alternative or an alternative for those who are lactose intolerant. With this type of protein powder, you can expect to see the similar development of lean muscle and weight loss, as well as a reduced risk of heart disease and some cancers, such as prostate cancer.
Milk Protein Isolate
Milk protein is a concentrate that provides you with the same proteins that you’d when if you were drinking a glass of fresh whole milk. The milk proteins provide you with a high-quality boost of those amino acids, allowing you to gain or maintain lean muscle while helping you to feel full.
Most often, you’ll find this type of powder added to your milk and yogurt for a more robust nutrient profile, but you can also find this as a supplement to help increase your protein intake.
Egg Protein
Egg protein is a classic source of protein that people go to time and time again. While movies will have you believe that drinking raw eggs is going to work, it’s going to get you sick instead. However, you can find egg white proteins that you can use in between meals or after your workout.
Beef Protein
Beef protein comes after the fat and cholesterol has been removed. This kind of protein is still relatively new to the market. It digests fast and it’s a great source of BCAAs. The thing that separates this from other types of protein is that it’s a great source of creatine, which is going to help you gain strength and size.
What Is The Best Protein Powder For You?
Understandably, choosing which protein is going to be the best for you, it really depends on what sort of effects you’re looking for, but also what you can take (if you’re vegan or if you’re lactose intolerant). If you’re looking for a protein powder to use to help you lose weight and maintain lean muscle mass, then any whey protein powder is going to be great.
However, if you’re uncertain what you should choose and what would work best for you, consult your personal trainer or even a certified nutritionist. They’ll be able to give you a more in-depth look at what you need, and what you could benefit the most from.
Resources
The Ultimate Guide to Protein Supplements, Greatist
Effects of Protein Supplements, Sports Medicine Journal
Whey Protein Evidence, Mayo Clinic
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