What type of Protein Powder Should You Invest in??

Types of Protein Powders: Pea, Casein, Whey, and Collagen

Which is best to take?? 

I think it has been drilled into our heads, maybe even beaten into our heads at this point that we need adequate protein in our diets for a healthy body. 

I can hear the influencers now: protein this, protein that! EAT PROTEIN. 

Ok, fine, I’ll eat protein. And if you have spent time tracking your protein intake, you know how hard it is to get 1 gram per lb of bodyweight (lbs)

“It doesn’t happen by accident” as one of my clients puts it. 

One way to make sure you can get enough protein is buying some high quality protein powders. 

If you are feeling overwhelmed with what kinds to buy, this is your quick and easy guide to all four types!

Pea Protein 

Pea Protein is a great way for vegans and vegetarians to make sure they have adequate protein and, for the dairy intolerant folks out there. Pea protein is typically derived from yellow peas and contains all 9 essential amino acids. It is often fortified with iron, and has a neutral flavor. Here are some of my favorite brands.

Casein Protein

Casein protein is a dairy-derived protein known for its slow digestion and absorption rate. This makes it an ideal choice for sustained amino acid release, particularly beneficial for muscle recovery during sleep or extended periods without food. Casein forms a gel-like substance in the stomach, leading to a feeling of fullness and potentially aiding in satiety. This makes it  a great tool to lose weight if you want to feel full for longer! It contains all 9 essential amino acids making it a great way to recover from workouts! 

Whey Protein

Also derived from dairy, whey protein is often considered the "gold standard" for muscle building due to its rapid digestion and high bioavailability. It's quickly absorbed, delivering amino acids to muscles efficiently, making it an excellent choice for post-workout recovery. Whey protein is rich in leucine, a BCAA that plays a key role in stimulating muscle protein synthesis. There are different forms of whey protein, including concentrate, isolate, and hydrolysate, varying in their protein content and lactose levels.

Here are the differences:

Whey Protein Concentrate: WPC typically comprises around 80% of protein. It includes fat, lactose,and immune enhancing peptides as additional components. 

Whey Protein Isolate: WPI has a much higher protein concentration, around 95% and has less lactose and fat content making it ideal for those who are lactose intolerant. This is an ideal protein for those tracking their macos very closely. 

Whey Protein Hydrolysate: WPH is the most expensive of all whey proteins. It contains the most protein at 99% concentration. This type of protein is processed through hydrolysis, helping absorption of the protein increase in your body. 

Collagen Powder

Collagen powder is our last protein powder to discuss. Collagen is not considered a complete protein because it is missing one of the essential amino acids; tryptophan, which plays an essential role in melatonin and serotonin production.

This powder’s main use is for joint health and pain management for rheumatoid arthritis, and may also be used for skin health. 

THE BOTTOM LINE

If you are vegan or vegetarian, take: PEA PROTEIN

If you are just beginning on you journey, take: WHEY PROTEIN CONCENTRATE, it is cheaper than the others, and gets the job done

If you are lactose intolerant or looking to get more lean, and are being more meticulous about your macronutrient ratios, take: WHEY PROTEIN ISOLATE. This is a more pure protein with less lactose in it. Remember, it has less immune system benefits for this reason.

If you are bougie, and want to get the creme de la creme, get; WHEY PROTEIN HYDROLYSATE. This is a high protein powder AND it has all the immune system benefits that isolate does not have. 

If you want to feel full for longer, or are trying to gain weight and need a slower released protein for when you sleep get: CASEIN PROTEIN 

Add in collagen powder as an extra for your joint health, and skin health!

Most importantly, get a protein powder YOU LIKE MOST! The powder is useless if you don’t eat it! Write in the comments what you would like me to write more about :)