You decide to supplement your diet with a protein powder and go to the store only to be overwhelmed by your choices. You had no idea there were so many types of protein supplements to choose from. Soy or whey? Isolate or concentrate? The guide below will walk you through the five main types of protein supplements available so you can choose which one is right for you.
Whey Protein
Whey protein comes from milk and is the most common type of protein powder sold in stores. It contains both essential and nonessential amino acids, which are the building blocks of protein. Since the body can’t make essential amino acids, protein supplements are a great way to add them to your diet.
Whey protein is easily absorbed by your muscles and helps them recover after a workout. It also helps boost your immunity. However, since whey protein is derived from milk, you should avoid it if you are lactose intolerant or have milk allergies.
At the store, whey protein powders are available in two forms: concentrate or isolate. Whey protein concentrates are easier to find, probably because they are less expensive. They may contain as little as 30% protein or as much as 85% protein. Whey protein isolates are more expensive because they are higher in quality, contain more than 90% protein, are more easily absorbed by the body and contain less fat and lactose.
Soy Protein
Soy protein comes from soy flour and is the most popular choice among vegans and vegetarians. Soy protein is easy to digest and ideal for those who are allergic to dairy foods. The main benefit of soy protein is that it helps lower LDL “bad” cholesterol, which in turn decreases the risk of heart disease.
Like whey, soy protein is also available as an isolate or a concentrate, with the isolate again being the purer, more expensive version of soy protein.
Milk Protein
Casein is a milk protein isolate more commonly known as caseinate. It contains 20% whey and 80% casein. Caseinate is available as sodium caseinate or calcium caseinate. If you are trying to build muscle when you exercise, milk protein is better at doing so than is whey. However, you should not use milk protein if you are allergic to milk or are lactose intolerant.
Egg Protein
Egg protein comes from egg whites, which are fat-free and cholesterol-free. Egg white proteins are very high in protein; one serving contains the equivalent of 6 or 7 egg whites. Egg proteins also contain essential amino acids and branch chain amino acids, and they are easily absorbed by the body. For these reasons, many people consider egg protein to be the standard bearer for all other proteins. However, if you are allergic to eggs, you should avoid this type of protein.
Rice Protein
Rice protein is isolated from brown rice. Because it contains all essential and nonessential amino acids, it is considered a “complete” protein. Plus, it is hypoallergenic and suitable for vegans and vegetarians.
Choosing which protein is right for you may depend on how you’re using it (after a workout or as a meal replacement), whether you have certain types of allergies, or what is most readily available or affordable. Of course, you can always learn by trial and error. Try one for a few weeks, then another, and so on, until you find one that works best for you.
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