Whey protein is a high-quality protein derived from milk during the cheese-making process. It is a complete protein, meaning it contains all essential amino acids that the body cannot produce on its own. Whey protein is “essential” for muscle building, it can be a helpful supplement for those who struggle to meet their protein requirements through whole foods alone or for those who need a convenient post-exercise protein source.

There are three main types of whey protein:

Whey Concentrate

It is the cheapest of whey powders. This is about 80% protein and contains fat and lactose. This is the cheapest form of whey, but it does the job.

Disclaimer:

Whey concentrate contains lactose, some may experience upset stomachs when consuming it. If you can’t handle this situation, the best thing to do is switch to a whey protein brand that uses whey isolates or whey hydrolysate as its main ingredient.

Whey Isolate

This whey powder is for lactose-intolerant individuals, but also the more expensive option. It has at least 90% protein and has lower fat and lactose content. Also, it is the type of whey that gives the highest quality per serving, plus it doesn’t cause stomach upsets.

Whey Hydrolysate

It is also called hydrolyzed whey which is absorbed the fastest among the others because it has been pre-digested. It leads to up to 43% insulin level spike than isolate does — but also the most expensive one.

RECOMMENDATION:

For me, whey concentrate works well. That’s what I’ve been using. If you want an alternative with fewer calories, you can opt for whey isolate.

If you want to make the most out of your muscle protein synthesis (better repair, recovery, and muscle growth) you can use hydrolyzed whey but this is expensive.

Overall, whey concentrate works just fine. But here are some other types of protein as well:

Casein Protein

Casein protein is another type of protein found in milk, alongside whey protein. It accounts for about 80% of the total protein in cow’s milk. Unlike whey protein, which is quickly absorbed by the body, casein protein forms a gel-like substance in the stomach, resulting in slower digestion and a sustained release of amino acids into the bloodstream.

Satiety and Weight Management: The gel-like texture of casein protein contributes to a feeling of fullness and satiety, which can be beneficial for weight management goals. It can help control appetite and reduce calorie intake by providing a steady release of amino acids and nutrients, keeping you feeling satisfied for longer periods.

Bedtime Protein: Casein protein is often referred to as a “bedtime protein” due to its slow digestion and sustained release of amino acids. Consuming casein protein before bed can help provide a constant supply of nutrients to the muscles during sleep, which is a period of prolonged fasting. This can support muscle recovery and growth throughout the night.

RECOMMENDATION:

If you have extra money and want the best possible results for your fitness journey, you can drink casein protein right before bedtime.

Egg protein

Egg protein powder is a protein supplement derived from eggs. It is made by separating the egg whites from the yolks and drying and processing the whites into a powdered form.

High-Quality Protein: Egg protein powder is considered a high-quality protein source, meaning it contains all the essential amino acids required by the body. It has a complete amino acid profile, similar to whey protein, which makes it an excellent option for supporting muscle recovery, growth, and overall protein needs.

Digestion and Absorption: Egg protein is digested and absorbed at a moderate pace, falling between the rapid digestion of whey protein and the slower digestion of casein protein. This means that egg protein provides a sustained release of amino acids into the bloodstream, supporting muscle protein synthesis over an extended period.

Allergen-Friendly: One significant advantage of egg protein powder is that it is lactose-free, making it suitable for individuals who are lactose intolerant or have trouble digesting dairy-based proteins. It is also a viable alternative for individuals with milk allergies who cannot consume whey or casein proteins.

RECOMMENDATION:

If you are allergic to lactose and soy-based protein powders, you can opt for these instead.

Soy (PEA) protein

Soy protein powder is a protein supplement made from soybeans. It is produced by isolating the protein from soybeans and processing it into a powdered form. Here are some key points about soy protein powder and its differences compared to whey and other protein powders, as well as its usage:

Plant-Based Protein: Soy protein powder is derived from plants, specifically soybeans, making it a suitable choice for vegetarians, vegans, or individuals looking for plant-based protein sources. It provides a complete amino acid profile and is considered a high-quality protein similar to whey protein.

Digestion and Absorption: Soy protein is digested and absorbed at a moderate rate, similar to egg protein. It provides a sustained release of amino acids, which can support muscle protein synthesis over a longer duration.

Allergen-Friendly: Soy protein powder is naturally free from lactose, making it a suitable option for individuals who are lactose intolerant or have trouble digesting dairy-based proteins. It is also free from common allergens like dairy, gluten, and nuts, making it a viable alternative for people with specific dietary restrictions or allergies.

RECOMMENDATION:

If you are a vegan/vegetarian, or someone who is lactose intolerant or even has acne breakouts using whey protein powders, you can choose this option instead.

USAGE:

You can take protein powders anytime during the day and how many times you want to. This is just protein in powder form. However, it’s best to have your protein sourced from whole foods, and take whey protein only if you are having a hard time filling in the remaining protein needs you have for the day.

Whey protein is widely used as a dietary supplement, particularly in the fitness and bodybuilding community, due to its high biological value and quick absorption. It provides essential amino acids, supports muscle protein synthesis, and aid in recovery after exercise. However, it should not replace a well-rounded diet rich in whole, nutrient-dense foods.