Protein Supplements Simplified
Protein supplements are an extremely beneficial addition to anyone's supplement regime, whether you are looking to gain muscle, lose fat, or increase your athletic performance. With all the different types of protein on the market today, it can be confusing to find the best one for your goals. Below I have broken down the most common protein supplements you'll find on the market today, and what makes them different from each other.
Milk Based Proteins-
1. Whey Protein Concentrate:
- The most common and cheapest form of whey, typically contains around 70-80% protein.
- Retains more fats and carbohydrates than isolated versions.
- Higher protein concentration, usually 90% or more.
- Processing removes most fats and carbohydrates.
- Lower in lactose, making it suitable for many lactose-intolerant individuals.
- Fast absorption, ideal for post-workout recovery.
- Higher protein concentration, around 90% or more.
- Predigested or partially hydrolyzed for faster absorption.
- Minimal allergenic potential due to hydrolysis.
- Derived from milk like whey.
- Digests more slowly than whey, providing a steady release of amino acids.
- Best for nighttime supplementation and for long gaps between meals.
Non-Milk Based Protein-
1. Plant Protein:
- Made from plant based sources such as soy, pea, rice, or hemp.
- Suitable for those with a lactose allergy or some other form of intolerance.
- Usually needs to be a blend, because most plant based sources do not have all the needed amino acids.
- Extracted from animal connective tissues.
- Supports joint and skin health.
- Rich in specific amino acids like glycine and proline, but not as diverse in amino acids as other sources so it is best if used with a source like whey.
- Powdered and dehydrated egg whites.
- High quality amino acid profile.
- More expensive and harder to find than other versions.
Protein supplements are a safe and efficient way to help build muscle and lose fat. Remember to consider your dietary restrictions, fitness goals, and taste preferences when choosing a protein powder.