Walk up to a supplement store and you will see different types of protein powder on sale. Ranging from protein obtained from milk to protein obtained from soy. And when that’s not enough, you will see first-class options like whey protein isolate and hydrolysate protein. But how do you choose the right protein powder especially when both physique goals and budget are your primary concerns? Well, here’s MyFitFuel to your help.
Different Types of Protein:
1) Whey Protein
There’s no denying that whey protein is so far the most popular type of protein used in protein powders. It is obtained from milk during cheese making process. It is then passed through several other processes where it is further branched into concentrate and isolate depending upon the protein content present in each.
Whey Protein, whether concentrate or isolate, is an optimal choice for many individuals for it is best in terms of taste and quality. Besides, whey protein is usually priced low compared its counterparts like casein protein.
Notable benefits of taking whey protein include – building lean muscle mass, improved performance and increased endurance levels. You can read our detailed guide about benefits of whey protein – here.
2) Casein Protein
Although it’s not as popular as whey protein, casein protein is quite similar to whey in many ways. Similar to whey protein, casein protein is obtained from dairy.
However, while whey protein is absorbed quickly by the body, casein protein gets digested at much slower rate. This feature makes casein protein best for bedtime when you need a slow and constant supply of nutrients.
Needless to say, casein protein is not quite useful in post-workout nutrition when you need something which can get absorbed quickly like whey protein.
3) Hydrolysate Protein
Put simply, Hydrolysate Protein is whey isolate protein subjected to an extra round of processing, making it the purest type of protein. It can be digested in the body way faster than whey protein concentrate and isolate.
Moreover, extra processing helps hydrolysate protein to lose away all carbs and fats. However, buying hydrolysate protein is surely going to make your wallet feel lighter.
So, as long as you are not troubled with few grams of carbs and fats, and of course you are not lactose intolerant, both whey concentrate and whey isolate are the best types of protein powder for you keeping in mind the price and quality.
4) Soy Protein
Soybeans are simply the most sought after protein source by every vegetarian. They are a form of plant-based protein that contains all essential amino acids necessary for human nutrition. A few handful of studies including this has shown soy protein to produce neck to neck results.
Soy Protein contains a variety of organic compounds in it which can potentially reduce the risk of cancer and heart diseases. However, consuming too much soy protein has its own set of disadvantages. One of the most common downsides is the reduction in testosterone levels in men.
5) Pea Protein
Another very common plant-based protein is Pea Protein which is usually obtained from yellow peas. It is very suitable for lactose-intolerant people for it being not derived from dairy. It is also free from fat, cholesterol and gluten making it a good choice for people who often suffer from gastric disorders.
But wait, can pea protein really be an alternative to other protein sources like whey? Not really. Although pea protein is cheap and may suit people with certain dietary conditions, it’s not recommended for everyone. You can take it once in a while just to keep things varied.
6) Brown Rice Protein
Don’t get shocked. Brown rice protein is another plant-based protein that can give its competitors like pea protein and soy protein a run for their money. Rice protein is 100 percent natural and also gluten-free. It is thus recommended for people with gluten allergies.
However, rice protein does lack a few important nutrients like – Lysine (amino acid). It’s certainly not a good choice to rely completely on rice protein. Couple rice protein with other complete sources of protein and never miss out essential nutrients again.
Take Home Message
Although there are hundreds of protein powders available ranging from different source to surreal flavours, you should always bear in mind your dietary needs and training goals before making a purchase. Consuming too much of dairy based protein may reflect stomach distress in some cases while others may stay completely unaffected. Likewise, relying solely on plant-based protein is not a good choice. Take some time out of your day to review your diet and substances you are most allergic to and then make your choice.
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Also published on Medium.