Which type of protein powder is best for you?
It is very important to select the right protein powder to see results
Protein powders are the most commonly consumed supplements for muscle gain and fat loss. However, protein supplements can also be useful for people that cannot get the required amount of protein through natural food sources. But with such a high number of types of protein supplements available in the market, it can get very overwhelming to select which supplement to buy. If you don’t select the right protein powder, you might not see the results and end up losing motivation. To decide which protein supplement you need to buy, we need to understand the different types of protein.
TYPES OF PROTEIN SUPPLEMENTS
1. Whey Protein
Whey is a milk-based protein. It is the liquid that separates from curds during the cheesemaking process. It has a high protein content but also retains lactose. Whey Isolate contains 90–95% protein and traces of lactose. Whey Concentrate contains about 60–70% protein and the rest is fats and carbohydrates.
Whey protein is a quick digesting protein and is rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery (1, 2). When amino acids are digested they are absorbed in the bloodstream and help in Muscle Protein Synthesis (MPS). One study shows that whey protein increases MPS 31% more than soy protein and 132% more than casein protein (3). Whey protein contains all the Essential Amino Acids (EAAs) which are the amino acids that our body cannot produce by itself.
Some studies suggest that in normal-weight, overweight and obese individuals, whey protein may improve body composition by increasing lean mass and decreasing body fat (4, 5, 6). Whey protein also tends to reduce appetite as much as the other proteins (7, 8, 9). Studies also show that whey helps in building and maintaining muscle mass and strength (10, 11, 12)
2. Casein Protein
Casein is also a milk-based protein, but unlike whey, it is digested and absorbed much slower. Casein, when interacts with the hydrochloric acid in our stomach forms a gel. This gel effectively slows down the emptying of the stomach and eventually the absorption of the amino acids in the bloodstream.
This slow, steadier exposure of your muscles to the amino acids decreases muscle protein breakdown (13). Research also indicates that Casein induces higher MPS than soy protein and wheat protein, but less than whey. (10, 11, 14). However, in overweight people, casein may have an edge over whey when calories are restricted (15).
3. Egg Protein
Eggs are an excellent source of high-quality protein. They are also one of the best alternatives to decrease appetite (16, 17). Egg protein powders are generally made from egg whites without the high-fat yolks. Egg protein contains all EAAs and is only second to whey in the content of leucine, the BCAA that is most important for muscle health. Egg proteins are a good alternative for people with dairy allergies who prefer an animal-based protein supplement.
4. Pea Protein
Pea proteins are made from the yellow split pea and are very fibrous along with having all but one EAA. These are especially popular among vegetarians, vegans, and people with dairy allergies. Not a lot of research has been conducted on pea protein supplements to have conclusive proofs.
5. Hemp Protein
Hemp protein powder is relatively new and is gaining popularity. Although hemp is related to marijuana, it only contains trace amounts of the psychoactive component THC. Hemp proteins are rich in beneficial omega-3 fatty acids and several essential amino acids. However, it is not considered to be a complete protein since it has low levels of lysine and leucine.
6. Brown Rice Protein
These are made from brown rice and have been around for some time, but are considered inferior to whey for building muscle. They lack certain EAAs and has a very low content of lysine. It is gluten-free and has shown to have good effects on body composition but lacks research.
WHICH PROTEIN IS BEST FOR ME?
1. Build Muscle
For muscle growth, choose a protein powder with a high biological value (a value that measures how well the body can absorb and utilize a protein). Whey protein and whey isolates are your best options. Casein protein also shows good results. For vegans and people allergic to dairy, plant-based proteins like pea and hemp are also good options. Taking them in higher quantities can make up the lower performance.
2. Lose Weight
For weight loss, choose a protein powder with no added sugars or dextrins/maltodextrins (sweeteners). Whey protein is again the best option here.
3. Staying Vegan
For vegans and people allergic to dairy, plant-based proteins like pea and hemp are also good options. Taking them in higher quantities can make up the lower performance.
It is important to keep in mind that along with working out, maintaining a good diet is very important to see results. Maintaining the number of calories required and the nutrients are essential. I use whey protein since my goal is gaining muscle and weight. There are many brands in the market, and you can choose one based on your budget and the reviews.
