Walk into any supplement store and you’re going to see a massive selection of protein powders. From whey to casein, to beef to egg white, to brown rice and pea protein, there’s a lot to choose from!
Our Athlete’s Guide to Protein Powders will help you determine which one is the best. Or better yet – which one is the best for you? So, sit back, relax, and get ready to learn everything you need to know about protein powders!
We all know protein helps build lean muscle and supplementing with a protein powder is a convenient, economical and satisfying way to meet your protein needs. However, with so many choices, it’s easy to feel overwhelmed. So, let’s kick things off by taking a closer at look at the most popular option: Whey Protein.
Helpful Tip: For more information on protein requirements, click here.
Whey Protein
Whey protein is fast absorbing and is rich in essential amino acids (EAAs), which are crucial for muscle protein synthesis (i.e. muscle building).1 This makes whey protein an ideal choice for post-workout recovery, especially for hard-training athletes who are looking to maximize muscle growth and strength.
Now you may have noticed that whey protein comes in various forms, including whey concentrate, isolate and hydrolysate. You may have even wondered what the difference is between the three. Let’s take a closer look at what sets each one apart.
Whey Protein Concentrate
Whey protein is derived from milk and is generally separated during the cheese-making process. After this separation, the whey is put through a membrane filtration system to increase protein density by removing fats, carbohydrates and water. Basically, they increase the concentration of protein and that’s how you get (the aptly named) whey protein concentrate.
Typically, whey protein concentrate contains around 70-80% protein. While it is low in carbohydrates and fat, it still retains some of these nutrients, offering a creamier texture in comparison to whey protein isolate.
Due to its slightly lower protein content (when compared to whey protein isolate), whey protein concentrate is generally more cost-effective. However, it is still an excellent choice for athletes looking to increase their protein intake.
Whey Protein Isolate
Often regarded as the “premium” protein powder, whey protein isolate undergoes additional filtration to remove most of the fat, carbohydrates, and lactose. This results in a protein content of 90% or higher, which makes whey protein isolate one of the purest forms of protein available on the market.
Due to its high protein concentration, whey protein isolate is particularly favored by athletes who are serious about their nutrition. It provides a rich source of essential amino acids (EAAs), including branched-chain amino acids (BCAAs), which play a crucial role in muscle protein synthesis, recovery, and growth.
The fast absorption rate of whey protein isolate makes it an excellent choice for post-workout supplementation, as it helps to rapidly deliver amino acids to the muscles when they need it most.
ALLMAXÒ offers one of the premier whey protein isolates on the market with ISOFLEXÒ. With 27g of protein per serving, and next to no carbs or fat, ISOFLEX provides one of the purest whey protein isolates available. Best of all, there’s so many delicious flavors to choose from!
The investment in whey protein isolate is worth the value every time. This is especially true for those looking to meet specific dietary needs, such as maintaining a calorie deficit for fat loss or adhering to strict macronutrient targets. Its low lactose content also makes it a suitable option for individuals who may be lactose intolerant.
Overall, whey protein isolate stands out as a premium protein source that can effectively support muscle recovery, enhance athletic performance, and contribute to overall nutritional goals.
Whey Protein Hydrolysate
Whey protein hydrolysate is either a concentrated or isolated protein powder that has undergone enzymatic treatment to breakdown the protein into smaller peptides. This process enhances the protein’s digestibility and absorption rate, allowing for quicker delivery of amino acids into the bloodstream.
Despite its advantages, whey protein hydrolysate does come with a notable drawback: its taste. The hydrolysis process can result in a bitter flavor that is challenging to mask. For this reason, supplement manufacturers often blend whey protein hydrolysate with other protein sources to improve the overall flavor profile while still offering the benefits of its rapid absorption.
Casein – The Other Milk Protein
Casein is another major component of milk, comprising approximately 80% of its protein content, whereas whey accounts for the remaining 20%. Unlike whey, which is quickly absorbed, casein digests at a much slower rate.
When consumed, casein forms a gel-like substance in the stomach, which takes much longer to breakdown. This leads to a gradual release of amino acids into the bloodstream, over an extended period. This slow and steady release is particularly beneficial for situations where protein intake may be limited, such as overnight or during extended periods without food.
The sustained release of amino acids helps to prevent muscle tissue breakdown (catabolism), making casein particularly beneficial for those looking to maintain their hard-earned muscle. (Basically, everyone!)
Additionally, casein is also relatively high in EAAs, like whey protein, and has been shown to support increases in muscle protein synthesis.2
Beef Protein Isolate
A non-dairy option, beef protein isolate provides a higher percentage of protein per serving when compared to whey protein isolate. Plus, since beef protein isolate isn’t derived from dairy, it has no lactose and very little cholesterol.
Sounds like whey protein isolate has some competition for the most premium protein powder, right? Well, maybe not.
When looking at protein powders you should also consider the essential amino acid content. As mentioned, EAAs play an important role in the muscle-building process, but beef protein isolate contains a relatively low amount when compared to whey protein isolate and casein.
This means that while beef protein isolate provides a substantial protein boost, it may not be as effective in promoting muscle growth and recovery on its own.
Egg White Protein
Another non-dairy option, egg white protein powder isn’t absorbed as quickly as whey protein, but not as slowly as casein.
The EAAs per serving are also not as high as whey protein isolate or casein. However, it’s higher than beef protein isolate.
Additionally, egg white protein has virtually no carbohydrates. Nor does it contain any fat, cholesterol or lactose.
Basically, egg white protein is a good “middle of the road” type of protein. It’s not the best, but it’s also not the worse. However, at the time of this writing, it’s typically more expensive than whey protein (concentrate or isolate).
So, until the price comes down, you’re most likely better off taking a protein supplement that offers a blend of protein sources for an immediate and sustained release of amino acids. That said, if you’re looking for a great tasting option, try HexaPro or even a HexaPro protein bar between meals.
Pea Protein
Pea protein has gained significant popularity, especially among those looking for a plant based alternative to traditional animal-source proteins.
Derived from yellow split peas, it’s a high-quality, vegan-friendly option that is free from lactose, gluten and most allergens.
Interestingly, pea protein provides all nine EAAs (albeit it’s a little low in methionine), making it a “complete protein”. Whereas many other plant-based proteins are usually missing, or are too low in, one or more of the EAAs. This makes pea protein a viable option for those looking to build muscle from a vegan-friendly source.
In fact, an 8-week study showed trained athletes who followed a high-intensity functional training program and consumed pea protein achieved similar results in muscle thickness and strength when compared to those who consumed whey protein concentrate instead.4
Pea protein also has a neutral flavor. Therefore, it is somewhat easier to flavor when compared to other plant-based sources, which can give an “earthy” taste.
Brown Rice Protein
Another plant-based option, brown rice protein is often chosen by those seeking a vegan or hypoallergenic alternative to animal proteins. It is derived from whole grain brown rice, offering a natural, gluten-free and easily digestible source of protein.
While brown rice provides a fair amount of protein per serving, it is considered an “incomplete” protein because it lacks sufficient levels of lysine (one of the nine EAAs). However, brown rice protein is relatively high in other EAAs, such as methionine.
Summing It Up
Selecting the right protein powder involves understanding your individual needs, dietary preferences, and fitness goals. From the fast-absorbing properties of whey protein to the slow-releasing benefits of casein, as well as the plant-based options like pea and brown rice protein, each type offers distinct advantages.
By considering factors such as amino acid profiles, absorption rates, and nutritional content, you can make an informed choice that enhances your performance and supports your overall health.
Ultimately, the best protein powder is one that aligns with your specific requirements, helping you achieve your fitness goals effectively.
References
1. Ferrando AA, et al. Essential Amino Acids for Muscle Protein Accretion. 32(1):87-92, February 2010.
2. Tang JE, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009 Sep;107(3):987-92.
3. Phillips SM. Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Front Nutr. 2017 May 8;4:13.
4. Banaszek A, et al. The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports (Basel). 2019 Jan 4;7(1):12.
