Everything you need to know about protein

One of the most common questions that I get is “which type of protein powder is best ” and “how to choose the right protein” . Let me help you demystify with some basics first . Proteins are macromolecules that play uncountable functions in your body. They are vital for structure, functions and regulation of various mechanisms of your body. Your muscles are purely based on proteins. Our foods contain plenty of proteins that meet the requirements of a normal body. The main usage of proteins to repair and make body new tissues.

But if you are an athlete or involved in physical activities, your muscles and proteins break faster than others. Chains of amino acids build proteins. Only foods are not surplus; you should add protein supplements to ensure a constant supply of these nutrients to your body. As a result, you look like celebs, more powerful, healthy, and happy.

Whey Protein

Whey is a dairy-based protein that offers multiple benefits to the consumers. It contains nine essential acids, therefore known as “complete protein,” which our body can’t synthesize on its own, and they are crucial for body structure and functions. It is easily digested and absorbed by the bloodstream within 20 minutes. It provides 70-80% protein content, and the remaining mass is carbs and fats. Whey provides leucine, a branched chain of amino acids crucial for muscle repairing.

Whey protein concentrate (WPS)

WPS carries a high level of protein, around 70-80% (usually depending on the concentration of it), and low lactose and fats. This protein is extracted from dairy foods by using different processing methods. People who are lactose (milk sugar) intolerant should prefer other whey protein types.

Whey protein Isolate (WPI)

WPI is further processed and removes the fat, carbs, and moisture making it more concentrated than WPS. This powder contains almost 90% protein content and is easily absorbed.

Whey protein Hydrolysate (WPH)

WPH passes through partial hydrolysis—a process in which bonds between amino acids in protein are broken and make it pre-digested. A Hydrolysate powder contains 90-95% protein and readily dissolves in water than other whey proteins. It immediately repairs your damaged muscles which worsen after a strenuous workout.

CASEin protein

Casein protein is also extracted from cow milk—contains 80% casein and 20% whey proteins. However, casein is a slow-digest milk protein, whereas whey protein is readily digested and absorbed—this is the main difference between casein and whey.

When it enters the stomach, it forms a gel, slowing down digestion and delaying amino acid absorption; therefore, it is known as a “time release” protein. As a result, slowly but steadier supply of amino acids to your muscles, lowers the breakdown of muscle proteins while sleeping. It gives a high amount of EAAs, particularly leucine, essential for repairing muscle proteins.

A 33g scoop of casein powder liberates 24g of protein, 3g of carbohydrates, and 1g of fat, along with essential micronutrients (calcium). There are two forms of casein protein;

• Micellar Casein—is the most used form and takes 3-4 hours to digest.
• Casein Hydrolysate—is rapidly digested and absorbed because it is pre-digested.

If you want to boost your muscle’s growth and your body to compose itself during & after resistance training, you need to consume casein before sleeping. Research shows that although its absorption rate is lower, it is more productive for muscle protein synthesis and strength than wheat, soy, and pea proteins.

Egg white protein

Eggs are delicious, the most liked food even by children, and they have multiple health benefits. A protein digestibility corrected amino acid score (PDCAAS) measures the digestibility and quality of protein. It’s a blessing for athletes, bodybuilders, and the sweat community that eggs have the highest PDCAAS among all foods.

This protein is made from egg whites and gives pure protein content because removing the high-yolk fats. It takes more time for digestion & absorption than whey protein but less than casein. Like all proteins, it consists of all essential amino acids and provides the highest amount of BCAAs, Leucine after whey protein. It is the best protein powder that supports your lean muscles without giving any fat to your body.

If you are experiencing dairy allergies, you should prefer egg protein powders.

soy protein

Soy is a plant-based protein gaining popularity among vegetarians because it is a completely vegan protein. It is rich in all nine essential amino acids, mainly three BCAAs like leucine, isoleucine, and valine. They are indispensable for muscle recovery and many other functions. It also has arginine, which dilates the bloodstream to absorb more nutrients readily available for muscle recovery.

pea protein

Peas is a plant-based protein mostly consumed by vegans and people having allergies to animal proteins. A yellow split pea is a fiber-rich legume used to make pea protein, rich in essential amino acids. The digestion & absorption rate of this protein is more than casein but less than whey proteins.
It improves muscle thickness and strength equal to animal-based proteins, and some studies also reveal that it lowers high blood pressure in humans and rats. But, more detailed research is needed to support this evidence.

Brown Rice Protein

As the name indicates, this protein is made from brown rice, but it has little contribution to repairing & maintaining muscle health. Like hemp protein, it has low contents of lysine. A placebo study shows that by consuming 48g of rice protein daily, muscle health and body composition change is similar to whey protein. But more research is needed to explore its potential benefits.

Hemp Protein

Hemp protein is also a plant-based nutritional supplement popular among many fitness-conscious people. Hemp is an excellent source of omega-3 fatty acids, which are crucial for human health. It carries essential amino acids but provides less content of leucine and lysine amino acids; therefore, not considered a complete protein. Hemp has tiny amounts of the psychoactive component tetrahydrocannabinol (THC).

My Experience with Protein

In my fitness career I have trialed pretty much all the types of available protein in market and what I have seen is every one responds to different types based on their body type . I have seen members at gym who have seen good results with pre & post work out protein combined with glutamine and the others members benefiting just from casein combined with appropriate planned meals . If you have never tried protein as part of your workout regime , my recommendation is to try out whey protein for 2 months and see the results yourself. And as always i write in my articles that you must discuss with your physician what’s best for your health.