Blogs

The Different Types of Protein Supplements

Whatever your goal for adding protein powder to your diet — losing weight, building muscle, filling gaps in your diet — a protein powder is a simple and easy way to increase your protein intake.

If you’ve ever asked yourself, ‘Are there different types of protein powder?’ then the answer is yes!

This article touches on the following topics:

• How many types of protein supplements are there?
• What are the different types of protein supplements?
• What type of protein supplement is best?
• How to choose a protein powder
• What time should I take protein?

But how many types of protein supplements are there?

There is an array of protein supplements on the market, from individual protein powders to mixes to bars and drinks. It’s best to look at the types of proteins and to see which ones suit your goals the most. This way, you can make sure the protein supplement you take actually includes that specific protein so you can achieve your fitness goals faster.

But let’s learn about the different types of protein powder and their functions.

What are the different types of protein supplements?

There are various types of protein supplements, so it’s important to know what’s in the one you’re buying. Some sources of protein supplements include:

• Whey: This is a type of protein that’s found in cow’s milk and should be avoided by individuals who cannot digest dairy. Whey protein rapidly metabolises into amino acids, meaning it’s quickly and easily absorbed. This is one of the best types of protein powder for muscle gain! Whey may be more beneficial for skeletal muscle mass, helping increase muscle mass, support muscle growth and speed up post-workout recovery. Whey protein is also a good source of the BCAA leucine, which is key for protein synthesis which starts the muscle-building process.
• Casein: Also found in cow’s milk and should be avoided by those who can’t digest dairy. Casein is digested more slowly over several hours. This helps you feel full for longer and can help reduce your appetite. Since it has a slower digestion and absorption rate, it may support muscle growth and recovery over longer periods, so it’s often taken before bed.
• Soy: Made from soybeans and contains all essential amino acids, making it a complete protein like whey and casein. The body absorbs soy protein quite fast and it promotes muscle protein synthesis more than casein (although, not as much as whey). It may support immune function, digestive health and brain function. It’s suitable for those on a dairy-free diet or who can’t digest dairy or lactose, although those with a history of estrogen-related cancers and men with low testosterone levels should speak to their doctor before taking it.
• Pea: Made from yellow split peas and contains eight of the nine essential amino acids. It’s suitable for those on a dairy-free diet or who can’t digest dairy or lactose, but should be paired with another protein to make it complete. Needs more research for gym use, but one study found it may promote muscle thickness.
• Hemp: Made from the seeds of the hemp plant and contains fibre and omega-3 fatty acids. It’s not a complete protein and is low in the protein it contains, so should be paired with another to make it complete. It’s suitable for those on a dairy-free diet or who can’t digest dairy or lactose. More research is needed for gym use.
• Egg White: This protein is an alternative to casein or whey, particularly for those who can’t digest dairy. It’s made from dried egg whites and it absorbs at a similar moderate rate to soy protein. Not the best for muscle building, but it’s still a good source of protein.
• Collagen Powder: Since collagen is a component of muscles, using collagen powder as a protein supplement may help stimulate muscle growth when combined with resistance training, however, it doesn’t contain all amino acids so isn’t a good source of protein. It’s primarily used to improve skin, hair and nail health.

What type of protein supplement is best?

So, overall, what do we think is the best protein powder?

In our opinion, whey protein is the one that brings athletes and fitness enthusiasts the most benefits. It absorbs quickly to improve muscle mass, helps with recovery after working out and contains leucine which is needed to start the muscle-building process. Whey protein is also great for weight loss, helping improve body weight, total fat mass and some cardiovascular disease risks in overweight or obese individuals. Whey protein is readily available on the market, with plenty of manufacturers supplying quality and individual whey protein supplements.

It’s also important to understand the form and type of protein you’re taking, whether it’s concentrate, isolate or hydrolysate.

Whey protein powder comes in either form, with many combining the three. Whey isolate goes through processing methods that cause it to become lower in fat, carbohydrates and lactose while giving it a higher concentration of protein — at least 90 per cent — which may be better for those limiting their fat, carbs or lactose consumption. It’s also quite expensive.

Whey concentrate is also high in protein but lacks these added benefits but is also cheaper and comes in more flavours. It’s about 60 to 80 per cent protein.

As for whey hydrolysate, or hydrolysed whey, this has already been partially broken down to help with digestion and absorption speed. This may help in reducing body fat and help with muscle recovery, but it’s also on the expensive side.

How to choose a protein powder

When searching for protein powders, make sure you’re choosing products that are made from high-quality ingredients and contain minimal additives and sugars. Also check if the product is third-party tested for quality and purity, as well as reviews to see if other people have had benefits from taking the supplement.

What time should I take protein?

How and when you take your protein supplement depends on the specific health goals you’re trying to achieve, but here’s a rundown of some recommendations.

• To build muscle: Take within 2 hours of a weightlifting session, although for muscle building, it’s best to ensure you’re consistent and consuming protein daily.
• To prevent muscle loss: Make sure you consume moderate amounts of protein throughout the day.
• To lose weight: Incorporate higher levels of protein throughout the day, as this can reduce appetite and cravings.
• To improve athletic performance or endurance: While it may be beneficial to consume protein before aerobic exercise, it’s best to consume your protein throughout the day, rather than at one specific time.

End Note

Remember, protein powder isn’t a replacement for consuming healthy sources of protein in your diet. High protein foods, such as chicken, beef, eggs, dairy and soy, also provide you with other essential nutrients, such as vitamins, minerals and fibre, so still try to incorporate them into your diet as much as possible. Protein powder is just for convenience.

To achieve specific fitness goals, though, protein supplements can be an easy way to increase your protein intake, especially powders which can be made into drinks or mixed into foods.