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When you walk into a supplement store or browse a supplement website…there are thousands of competing protein powder brands. You’re probably wondering… just like me… what’s the difference between all these protein powders and which one is best for me?
First of all, know this…there are different types of protein powders. The main ingredient can be whey, milk, egg or even soy.
And then you can break them down a bit more…
You have your whey protein isolate, whey protein concentrate, hydrolyzed whey, calcium caseinate, egg white, whole egg and so on. Enough to make your head spin, huh?
That’s why I’m here taking care of you today with this new article…
The next obvious question about protein powders is what EXACTLY are the benefits you can get from all these different, somewhat unpronounceable forms of protein?
Boy, I’m glad you asked… because I didn’t want to say anything…
Let’s start with whey protein powder. It is made up of twenty percent of the total milk protein. a by-product of cheese made from cow’s milk. It has a lot of amino acids and is easy for your body to digest.
The next protein I want to talk about is casein protein, which makes up about eighty percent of the total protein in milk. It also has an excellent amino acid profile, just like whey protein, but it takes longer for your body to digest. In short, during and right after your workout, casein protein is not a good idea because your body needs extra protein NOW…not later. You need a protein that your body can absorb faster…
I have to warn you… I’m not a big fan of soy-based proteins. It is a controversial topic for many people. There is plenty of research to suggest that soy products may be a medical risk. I suggest you choose another protein source and stay away from soy powders.
There is another source of protein powder that is a mix. It is usually a combination of whey protein concentrate, whey protein isolate, egg protein, casein protein, and sometimes soy protein. Blends are good when you want a full spectrum of protein that your body can digest over a period of time.
My experience with supplement stores is that most whey protein powders are made primarily from whey concentrate mixed with a small portion of whey isolate. And the reason for that is called keeping the cost down. You see, whey isolate is a purer, higher quality source of protein than whey concentrate. Also, whey isolate has less fat.
So supplement manufacturers blend them for a better source of protein and less fat than if they just sold their brand name as whey concentrate.
Now whey isolate gives you the highest yield of protein you can get from milk. However, the added expense may not necessarily guarantee that it will give you bigger muscles. Therefore, I would conclude that the additional expense of sourcing whey isolate powder may not justify the additional cost.
This is what I recommend you do:
Since your body quickly absorbs whey protein, use this source before you work out, right after you work out (up to 6 hours), or when you wake up from a night’s sleep because your body needs protein NOW.
The slower digesting protein, casein protein, would be good to eat at any time of day, except earlier times for whey protein. Your body is not in a hurry and having a constant supply of protein is good for maintaining your muscles.
If you must use a protein mix that contains both whey protein and casein protein, use this cheaper version of the protein powder 6 hours after you finish exercising.
Protein powders can also be used as meal replacement drinks, but keep in mind that your body wasn’t designed to drink your meals. Try to focus on good nutrition and eat meats with good quality protein, good carbohydrates, and good fats several times a day. It’s okay to use protein drinks as a supplement, but try not to use them as a permanent meal replacement…
Combining both protein shakes and eating a full range of good quality foods would be the best way to support muscle growth.
One more thing… I don’t like to ingest artificial sweeteners. And many protein powders have them on their ingredient list. For some of you, artificial sweeteners can have adverse effects on your body, such as headaches and jaw pain. If this is you, you’d better look a little deeper because some of the largest supplement providers on the internet carry protein powder brands without artificial flavors, colors, and sweeteners. There is very little price difference. But then again, that’s up to you…
Now grow some muscle…