Admin: Trina Potts
Many of you are aware that protein is a necessary macro-nutrient in our daily life but most importantly when building muscle.Many of you may not be aware that there are many different types of protein. In this article I am going to talk about 5 of the most common types and what makes them different and similar to each other. I will attempt to not be scientific and put it in terms we have used or you have heard used while exercising. I will also discuss the biological value (BV) of these proteins. Biological value is a measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organism’s body. It captures how readily the digested protein can be used in protein synthesis in the cells of the organism. Proteins are the major source of nitrogen in food. The higher the BV the better.
WHEY CONCENTRATE (BV 104)
Whey concentrate is one of the most basic forms of protein that is found in just about any supplement and grocery store. It is relatively cheap in comparison to other proteins.
This is a great starting point for beginners and those looking to add protein to their. Some people will find though that they have a hard time digesting the concentrates and will end up feeling a little gassy and bloated.
Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals. It can be used as a meal if you had other nutrients to it causing it to have a higher satiety effect.
WHEY ISOLATES (BV 159)
Isolates are one of the quickest absorbing proteins. People will find this source of protein to be a bit on the expensive side (more-so than whey concentrates), but as expensive as the protein we will be touching on next.
Many will use this protein when on low carb diets. Many proteins that are strictly whey isolates have very low if any sugars. Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.
CASEIN PROTEIN (BV 77)
This protein breaks down slower (5-7 hrs). You can use casein by itself as a meal as well as right before you go to bed. You will continue to build muscle throughout the night and will be able to utilize the protein in your body. Many take it during the day to stay full and keep a constant supply of nutrients to the body.
Many swear this is the best protein, but that has not been proven. The best thing to do is to mix whey and casein together. It’s a really good post-workout cocktail.
SOY PROTEIN (BV 74)
Soy protein is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), argiine (help dilate blood vessels to allow nutrition to get into the muscles quicker), and BCAA (help with recovery).
Soy supports a healthy cholesterol. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.
EGG WHITE PROTEIN (BV 100)
Egg white protein powder is another highly bioavailable protein choice. In fact, it’s so bioavailable that it represents the BV against which all others are compared (that’s why whey can have a BV exceeding 100). All the amino acids are represented. If you’re concerned about oxidized cholesterol, stay away from whole egg protein powder. Be careful with this protein because of potent allergens.
So as you can tell there are many different options of protein for you to choose from. My personal recommendation is start with something simple like a whey concentrate and see what results you get with that before you start buying more expensive proteins.
Some people find concentrates give them great results and stick with that. Some people are lactose intolerant so they need something like a whey isolate.
Lastly, give the protein at least 30-60 days to work and go from there. When in doubt consult a fitness professional.