The Protein Supplement market is saturated with so many different products; it can initially be incredibly confusing to newcomers trying to buy their first Protein Powder. What are the different types of Protein Powder? What should I take? What is the best quality?
In this guide I will attempt answer these questions and demystify the common types of Protein Powder on the market, in order to help you decide which is best protein for your goals.
Firstly, we must break the proteins down into two different categories:
Fast Digesting, and Slow Digesting.
Whey – digested in <40 minutes
Whey Protein is the fastest digesting protein available. Taking around 30-40 minutes to digest and absorb into the blood stream. This is the most common type of protein powder, is generally what people are referring to when talking about protein shakes.
The quality of whey protein is determined by how it has been processed. When buying, look out for the type of whey protein that makes up the product.
The 3 Most Common Types of Whey Protein;
1. Whey Isolate - This protein is processed to remove the fat and lactose content, and also contains the highest amount of protein (90% by weight).
2. Whey Concentrate – Contains slightly less protein by weight, compared to isolate – and is generally cheaper due to the lower quality. (Can be anywhere between 40%-89% protein by weight).
3. Whey Hydrolysates – Partially digested to aid speedy absorption – this is typically very expensive and usually uncommon because of this.
Most Whey Protein products are generally comprised of a combination of Isolate and Concentrate. Generally, good quality protein powders will have a higher ratio of Isolate to Concentrate. A few more expensive products will be made up entirely of Whey Isolate, and the cheapest made up entirely of Whey Concentrate. Remember to check the ingredients before buying.
Useful in-between meals, or before bed. Slow digesting proteins release a steady stream of muscle building amino acids over a long period of time, ensuring that your muscles stay fed and materials for growth and repair are available.
Casein – digested in 6-8 hours
Casein protein molecules form a gel clot in the stomach, slowing down its digestion and allowing amino acids to be released over a period of hours, rather than minutes. This makes it a very popular choice before bed, as the slow release of nutrients will enable to user to stay anabolic (in a muscle building state) throughout the night.
Milk Protein – digested in 4-6 hours
A rich source of calcium, and contains both Casein and Whey protein, at a ratio of 80% casein, 20% whey. Typically cheaper than pure Casein and provides the benefit of slow and fast released proteins.
This also comes in Isolate and Concentrate variety, with Isolate being the highest quality.
Egg Albumen – digested in 2-3 hours
Made from egg whites – a typical body-building food. Having this in your protein shake will provide an extra, slow release of protein over a few hours.
Hopefully this guide cleared up some confusion about the different types of Protein Powder on the market.
I know it can be a struggle trying to get fit and build muscle, and choosing a Protein Powder that won’t let you down can be very confusing. Head on over to http://whatproteinpowder.com/ and find out the best protein powder for YOUR goals.