What Type of Protein Best Fits You?


Not all proteins are created equal. Whether it’s soy, egg, whey, animal, or casein protein, they all have their own unique advantages. If you’re working out, paying close attention to your nutrition, and staying on track to reach and maintain your health and fitness goals, but want to maximize your efforts, there's one thing you shouldn’t overlook. That's quality protein.

You probably already know that whey is your ideal pre and post-workout protein choice. However, what you may not know a great deal about are the numerous benefits of other protein. Here’s a list of the different types of protein and their benefits, to aid you in choosing what protein source fits you best.

Casein Protein

Casein protein contains a high glutamine content that helps speed up recovery and boost the immune system. Arguably, casein’s greatest strength is timing. Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours, and keeps a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it’ll be more helpful throughout the night than any other protein option.

It takes about 5-7 hours to fully breakdown which keeps the body anabolic, absorbing and utilizing the nutrients even while you sleep. If you take in casein before bed, your body will be able to utilize the protein throughout the night. If used during the day, you can use casein as a meal that helps you stay full for a long time. It is more ideal to use at night.

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Whey Concentrate

Whey concentrate is a great starting point for those who are new to protein diet without burning through their wallets.  It is an inexpensive protein source, and easily found in man inexpensive protein source, and easily found in many protein tubs on the shelves of supplement stores with lower price tags.

This source is one of the most basic form of protein. Whey concentrates contain significant amounts of lactose, anyone with lactose intolerance should avoid them. Although some people find that they have a hard time digesting whey concentrates and will end up feeling bloated and a little gassy, this can be used before and after one’s workout or a snack in between meals.

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Whey Isolates

In contrast to whey concentrate, people may find this particular source to be a bit on the expensive side, but not as expensive as hydrolysate protein. Isolates are one of the quickest absorbing proteins, and are great pre and post workout.

They contain a higher amount of protein per serving. This is important for people who are calorie restricting and want to consume as much real food as possible. Many protein tubs these days that are strictly whey isolates contain very low, if any, carbohydrates or sugars, so these proteins are perfect for the people who look for low carb diets.

Hydrolysate Protein

Hydrolysate protein provides highly absorbable peptides that have a great anabolic effect. Among the other protein types, this source has the highest absorption rate, and is also much better on the digestive system compared to whey concentrates.

This can be used before and after workout. Hydrolysate protein is the highest quality of protein available, hence, it is the most expensive source of protein on the market. It has special application in sports medicine because its consumption allows amino acids to be absorbed by the body more rapidly than intact proteins, thus maximizing nutrient delivery to muscle tissues.

Milk Protein Isolate

As suggested by its name, this substance is a concentrate that provides the same proteins found in fresh milk. Milk protein adds a high-quality boost of amino acids to these products that helps you gain or maintain lean muscle, increases feelings of fullness and enhances their texture.

This source is full of amino acids like soy protein, and contains both casein and whey proteins. Milk protein isolates are not a preferred choice if looking for a protein, although it is mostly blended with multiple types of protein and can be used anytime during the day

Soy Protein

Soy protein refers to the protein that is found in soybeans that is often used to replace animal proteins in an individual's diet. The soybean is a legume that contains no cholesterol and is low in saturated fat. Soybeans are the only vegetable food that contains all eight essential amino acids

It is loaded with BCAA’s and glutamine that helps with one’s recovery, and arginine that helps dilate blood vessels to allow nutrition to get  into the muscles quicker. Isoflavone found in soy supports a healthy cholesterol profile and boosts thyroid hormone output which speeds up metabolism and aids in fat loss.

Although it is not a popular choice of body builders, it can be used both before and after workout or anytime during the day, but it is not ideal to use at night.

Egg Albumin

Egg whites, are an excellent source of egg albumin, whether separated from the yoke or found in a container. It is commonly bought in a carton or container and cooked. The amino acid profile on these are great and has been used to help build lean muscle mass since before.

This egg protein as a supplement can be used by anyone in need of a high-quality protein to meet daily needs and goose along muscle growth. It also works for those allergic to soy or dairy. Most protein sources and meal replacements have egg albumin in them. This protein can be used throughout the day, but not advisable to be used at night.

My Recommendation:

When choosing a whey protein product, it is important to consider your goals, budget, and any allergies. Consider this plethora of protein types if want a general protein supplement that will help improve your health and not break the bank, and are not lactose intolerant. Hope this helps you find the right type of whey for you and your goals.

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