When looking to supplement with a Protein Powder there are many different types of protein as well as many different brands of protein mixes. Here we will be looking at the different types of Protein Powder, which can be included in everything from Shakeology to protein shake mixes to protein bars. This will help give you an idea of the types of Protein Powder out there and how it will affect your body as there are good proteins and bad proteins.
Whey Protein Powder
Whey Protein Powder is a left over from when milk which has coagulated during cheese production. Whole milk contains twenty percent whey and eighty percent casein protein. Whey is the most popular form of protein for Protein Powder and bars and is reviewed as the best tasting and the best protein for the price.
If you are diabetic researchers at Tel Aviv University said Whey Protein can subdue your blood glucose levels as it inhibits the rise in glucose levels and was found that it could reduce the diabetics need for insulin. High milk intake has been associated with lower rise of type 2 diabetes and heart disease as it reduces the glucagon-like peptide-1, a gut hormone, which increases insulin secretion. Then you have a reduction in the blood glucose rise after meals. According to the study there was a 96% increase in early insulin response which put in in the same or higher range than some anti-diabetic drugs.
There are three forms of Whey protein and they are Whey Concentrate, Whey Isolate and Whey Hydrolysates.
- Whey Concentrate is great for beginners as it is the best priced per gram of protein and it has a low lactose level. So, if you have lactose issues, this tends to be well tolerated. Since it has low levels of fat and carbs per scoop it is the bestselling form of Whey.
- Whey Isolate is a bit different as it is virtually fat free and is totally lactose free. Some also find that Isolate tastes better than concentrate, but is thinner due to the fat levels. Whey isolate is also considered to be cholesterol free and can cost more than concentrate. If you’re on a low carb diet like Paleo, Keto, or Atkins this would be the perfect protein for you.
- Whey Hydrolysates are different as the protein has been exposed to heat which breaks down the bonds which link the amino acids. This makes the protein bitter, but you can absorb it quicker than Concentrate and Isolate. As those are already fast absorbing the Hydrolysates are typically not worth the extra cost and taste tradeoff. This tends to be one of the most expensive proteins but can be better on your digestive system.
Casein Protein Powder
Just like Whey protein, Casein is derived from milk. Whey is absorbed more quickly than Casein so it slowly and steadily and taste is very similar. Since protein is effective before and after a workout as well as in the morning however the benefits of Whey after exercise are short lived and Casein is the perfect protein for both after a workout and before bed. If you take casein protein before bed you are more likely to stay in an anabolic state thought the night so you can utilize the protein better. Casein can take between 5 to 7 hours to breakdown and can help you stay full and give your body a steady stream to fuel your muscles hours after you drink your shake.
Egg White Protein
This was the most popular type of Protein Powder before the popularity of milk based proteins hit the market. Egg white protein is low in fat and carbs and is cholesterol free. If you want to avoid dairy based products, this is an option.
Vegetarian Protein Powder
Soy Protein Powder
Soy is a vegetarian source of Protein and is loaded with gluatimine, arginine, and BCAA’s. These tend to help with recovers and dilate the blood vessels to help with recovery. Isoflavonines found in it can boost thyroid hormone output which can aid in fat loss. Most use this pre and post workout, but it is not recommended to be taken at night. However, there are some side effects to too much soy intake including digestive issues, thyroid problems, reduced fertility, hormone issues, and a reduced sex drive. Some say soy is risky to eat so I tend to avoid it. See this article on the Dark Side of Soy.
Rice Protein Powder
Brown rice is treated with enzymes in which the carbohydrates will separate from the proteins. Then the power is flavored or is left plain. It has a distinct taste and is hard to mask. Rice protein is less bitter than Whey Hydrolysate. Rice protein is usually mixed with Pea Protein as it is high in amino acids, cysteine, and methionine but low in lysine and the Pea Power is high in lysine. This is often a superior amino acid combination than even Whey or Egg proteins.
Pea Protein Powder
Since Lysine is not made by the body is must be consumed by your diet. If you suffer from food allergies or are in the vegetarianism or vegan lifestyle the combination of Pea and Rice protein is the best option. Pea protein is naturally cholesterol and fat free and is more concentrated than Whey.