So you’ve done your protein powder research and have decided you want to start adding it to your diet. Next step: choosing which type of protein powder to use.
Whey protein powder
One of the most popular types of protein powder available, whey protein comes from milk and is easily digested and readily absorbed. Potential benefits of whey protein include:
- lowering blood pressure
- lowering cholesterol
- antioxidant properties
- weight loss (by decreasing your appetite and making you feel full)
- improved muscle mass
Casein protein powder
Like whey, casein protein comes from milk. Studies suggest that casein could have an edge over other protein powders because the amino acids – the building blocks of protein – made from casein are released more slowly in the gut. This may have a positive effect on how the body’s cells make protein (called protein synthesis).
Milk protein powder
Whole milk protein is essentially a combination of whey and casein, both sources of high-quality protein. Used together, they complement each other. Whey provides a fast-digesting protein source and casein a slower-digesting protein that will stave off hunger.
Egg protein powder is usually made from egg whites, rather than whole eggs. The protein quality is good, but you might not feel as full after having it, as the high-fat yolks have been removed. According to some studies, egg white protein is less likely to reduce appetite when consumed before a meal, compared with casein or pea protein.
Fish protein powder is a relatively new product derived from dried fish. The protein in this product is more concentrated than its fish flesh counterpart. The amount of protein in fish protein powder depends on the raw materials and additives used, but most contain at least 65% protein.
Vegan protein powders
Not all protein powders come from animal products. Plant protein sources are often lower in the essential amino acids needed for them to be classified as a complete protein, however they may have some advantages over animal-based sources, like helping to lower cholesterol levels.
If you’re vegan, you have a range of protein powders to choose from:
- soy protein powder – sits top of the table for plant protein powders in terms of absorption (how easily the protein is made available in the body) and protein content (a 30g serving contains around 27g of protein)
- pea protein powder – legumes, such as peas, are good plant-based sources of protein and essential amino acids
- hemp protein powder – test-tube studies have shown that hemp seed protein may help to lower blood pressure, but this is yet to be tested in humans
- brown rice protein powder – according to studies, rice protein powder may increase lean body mass, muscle thickness and muscle strength in people who do resistance-training exercise
- mixed-plant protein powders – these are made up of a blend of different plant sources, so they can provide good levels of many essential amino acids in one product
- protein powder is a dietary supplement used to increase protein intake
- protein powders are either animal-based or plant-based
- whey protein powder is one of the most popular animal-based protein powders
- soy protein powder has the highest protein content among plant-based protein powders
- plant-based protein powders may have other benefits, like helping to lower cholesterol