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Protein supplements especially the powder type for protein shakes are very popular these days. Knowing what’s in a protein powder is crucial in choosing what product to take. The three main proteins are whey protein, casein and egg white. For bodybuilders though it gets more complicated. Here’s a brief overview of the types of protein powder you can get.
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WHEY PROTEIN Whey protein is a by-product of cheese and is a good source of branched chain amino acids (BCAA) that is used to fuel muscles when working out. In the bodybuilding world, though, it doesn’t just end on a product being whey protein based. This type is sold in three forms: whey protein isolate, whey protein concentrate and whey protein hydrolysate.
Isolate is more popular than concentrate. It is more expensive though; for a reason. It takes more to produce protein isolate. It is processed to remove fat and lactose so it is pure protein and the easiest to absorb. Most supplements are taken atleast 30minutes before workout but whey isolate can be absorbed in about 10minutes so it also makes a great post-workout drink. Whey protein concentrate on the other hand has more fat and lactose. It has about 70-85% protein content. Isolate obviously has higher value of protein because it is pure but a lot of bodybuilders say they don’t notice a big difference between using isolate and concentrate. The third type which people don’t normally hear of is whey protein hydrolysate. This is processed like isolate but other than making it more pure, the process also already pre-digests the protein making it even easier to absorb. Unfortunately though, the process that makes it so also leaves the product bitter tasting. Unlike concentrate and isolate, manufacturers don’t put how much hydrolysate there is on their product.
Isolate is more popular than concentrate. It is more expensive though; for a reason. It takes more to produce protein isolate. It is processed to remove fat and lactose so it is pure protein and the easiest to absorb. Most supplements are taken atleast 30minutes before workout but whey isolate can be absorbed in about 10minutes so it also makes a great post-workout drink. Whey protein concentrate on the other hand has more fat and lactose. It has about 70-85% protein content. Isolate obviously has higher value of protein because it is pure but a lot of bodybuilders say they don’t notice a big difference between using isolate and concentrate. The third type which people don’t normally hear of is whey protein hydrolysate. This is processed like isolate but other than making it more pure, the process also already pre-digests the protein making it even easier to absorb. Unfortunately though, the process that makes it so also leaves the product bitter tasting. Unlike concentrate and isolate, manufacturers don’t put how much hydrolysate there is on their product.
CASEIN Casein is protein found in milk. The protein is separated from milk by ultrafiltration. Casein is slow digesting and continues to feed the muscles long after whey have been absorbed and used. It can sustain the body with amino acids for up to 7hours. Casein is best used with whey. This is important for bodybuilders to know. Unlike whey which is great as a post workout drink, casein is usually used before bed or during the day. It can supply the body with the necessary protein that it needs throughout your sleep especially since muscle repair and rebuilding takes place on our sleep.
EGG WHITE Egg whites have excellent amino acid profile. This is considered as one of the types of protein with the highest quality and is even dubbed the most perfect protein. It is almost fat free and cholesterol free. Egg whites from a large 33g egg can contain almost 4grams of protein and less than 1gram of fat and 1g of carbohydrates.
SOY PROTEIN Most body builders don’t pay too much attention on soy protein because it has the lowest quality of protein. However, this is very important for vegans and vegetarians. One upside of using soy protein is that it gives us protein without the usual cholesterol included in meals.
