One of the primary goals of weightlifting is to build muscle mass, and to do that effectively, you need a healthy intake of protein. Apart from building muscle mass, protein also helps you meet several nutritional requirements and boost your general body health. So protein shakes are not only good for weightlifters, but for everyone. That said, there’s a plethora of them on the market and that can get real confusing for someone looking to start taking protein powder shakes. I’m here to help with that.
There are several types of protein powder, and many more products under each type, each with their own advantages. I won’t tell you which one to get, but I’ll lay out the basic advantages of each type so you can make an informed choice for yourself. Let’s dive in…
Seven Types of Protein Powder
Whey Protein
Perhaps the most popular type of protein powder on this list, whey protein is found in milk and obtained during the process of making cheese. Alongside being super easy to digest, one of the main selling points of whey protein is its rich content of branched-chain amino acids including leucine which is great for muscle recovery after tough exercises. Some studies have also shown whey protein to help reduce inflammation, improve general heart health, and decrease fat mass. Of course, this is all dependent on you pairing up your protein shakes with intense workouts.
So if you’re an athlete, whey protein is definitely one to look at as resistance training unlocks many of its benefits. Some of the best whey protein powder products are compared to make your choice even easier.
Casein Protein
Like whey protein, casein protein is found in milk. In fact, it accounts for 80% of the protein found in milk while whey takes the remaining 20%. While whey is found in the liquid part of milk, casein is found in the curds. When casein interacts with your stomach acids, it forms a gel that helps to slow the emptying of your stomach and reduces your rate of absorption of amino acids. This makes casein take much longer than whey to digest, making casein a perfect protein to take when you don’t need an immediate injection of protein such as just before going to bed.
Egg-white Protein
Although it hasn’t been studied and worked on as much as whey and casein protein, egg-white is an excellent source of protein too. Being an animal source, egg-white contains all nine of the essential amino acids the human body can’t produce by itself. It’s second only to whey protein in leucine content and top for digestibility among all proteins.
It’s worth noting, however, that egg-white protein is just that, egg-white. It doesn’t contain the yolk, being a source fat. This may result in you feeling less full that you would with the yolk. If you have any diary allergies, egg-white protein is a perfect animal-based alternative to whey and casein protein.
Pea Protein
If you’re allergic to milk or eggs, a vegan, or a vegetarian, pea protein might be the one for you. Made from the yellow split pea, this protein contains all nine amino acids your body can’t produce albeit being low in one of them (methionine). Several studies have found pea protein to be effective for increasing muscle composition when paired with intense training. It’s also been found to help with blood pressure issues per a study in 2011.
In all, we need more studies to be exactly sure of the potential of pea protein, but it’s a suitable protein powder if you have any reservations about using the first two.
Soy Protein
Soy protein is another plant based alternative to whey and casein. Rich in protein and containing all nine amino acids the body can’t produce, It’s as good an alternative as you’ll find. So if you’re allergic to milk or would simply like a plant based option, soy protein is perfectly fine. Despite being low in cholesterol, however, it’s advisable to consume soy protein with care as it can affect your body’s estrogen levels.
Almond Protein
If you’re anti-gluten or diabetic, almond protein is an awesome option for you. It’s high in protein, low in cholesterol, and can be taken before or after you workout. Only recently growing in popularity, almond protein is fast becoming the go-to plant based protein among fitness enthusiasts. It helps muscle growth and is rich in nutrients so you can enjoy it as much as you want.
Hemp Protein
Hemp protein is yet another plant based protein powder, but it has a much lower protein content than other entries on this list such as whey and casein protein. It does contain lots of fiber so you’ll get a ton of nutritional benefits, but if protein is your main target, hemp protein is somewhat low on the list.
Final Thoughts
Protein powders are great for muscle building and general healthiness, but which one to go for can be a problem. You now know which ones are the best so your decision is made easier. I would advise the top two, whey and casein, if you’re not against taking milk. As far as alternatives go, you can pick any on the list that meet your specific requirements.
Leave a Reply