There are many different protein powders on the shelf such as whey, soy, casein, pea, and rice with many more. Then there are those that are made with sugar and without, ones sourced from grass fed dairy or non GMO soy. Perhaps you’ll just take time out and buy a bag of potato chips. Sometimes it’s just too much the decisions we have to make.
- Whey Protein
Whey which is derived from cow’s milk is the best as far as a protein source goes. It contains all 9 essential amino acids (the ones your body can’t make) is called a complete protein. It can enter your bloodstream the fastest of any protein and is good for providing muscles with power to build muscles. This is used to build muscle if taken an hour after exercise.
- Casein which is the main protein in milk does a slower absorption they whey does and isn’t quite as effective in building muscle. But it does leave you feeling fuller longer, which can be a good replacement smoothie or a bowl of oatmeal. It can also help whey in building muscle.
- Egg White Protein
Dried whites made into a powder is what egg white protein is. It digests slower than whey but faster than casein, but it lacks muscle protein synthesis. It is a good replacement smoothie or a good option for a post workout.
- Soy Protein
Made from ground soybeans that have been defatted and dehulled. Just like egg white protein it digests at a moderate rate. It contains more of the amino acids glutamine and arginine which can help with brain function, immune function, and digestive health. It is a complete protein for maintaining muscle but it is still undecided on its potential health risk.
- Pea Protein
This is derived from the yellow pea which will be the most highly digestible of the plant proteins. This is great for people who have a sensitive stomach who doesn’t want to do soy or dairy. Due to the fact that it is not a complete protein you would have to add another plant based protein such as hemp or rice.
- Hemp Protein
Hemp protein is made from nutrient packed hump seeds. It isn’t the best protein for boosting muscle because it has lower protein content. It does a good job of giving a good dose of fiber and omega 3 fatty acids. To make it complete just add rice or pea protein.