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The Best Protein Powder for You – Part I: The Different Protein Types

Which protein powder is best for you, your body and your goals? Here we give you an initial overview of the different protein types:

Das beste Proteinpulver für dich – Teil I

Protein powder are among the most popular dietary supplements – and are especially useful for most athletes, regardless of whether they are recreational athletes, competitive athletes or bodybuilders, to the basis of your daily diet. The Protein Supplements are used by for a variety of reasons: To lose weight, to improve athletic performance, to build muscle mass and for general purposes Wellbeing. Protein powders are the perfect source of protein for immediately before and after training, as the body digests it quickly so that the amino acids can quickly get into the muscle tissue.

The selection of protein supplements, Protein Powder and Protein Shakes is huge and not all protein sources are created equal. Protein Powder differ in their composition and the primary benefits they have to offer. It is therefore important to ask yourself the question: “Which protein powder is the best for me – and for my goals?”

In this first part we give you an overview of the different protein sources, their advantages and disadvantages and for which goals they are best suited. If you are aware of these differences, you can choose the for your situation.

What are Protein Powders?

Protein powders are concentrated protein sources from animal or vegetable foods such as milk, eggs, rice or peas. Protein powder comes in three common forms:

  • Protein Concentrates:
    This form is made by extracting protein from whole foods using heat and acid or enzymes. Protein concentrates typically provide 60-80% protein, while the remaining 20-40% consists of fat and carbohydrates.
  • Protein Isolate:
    An additional filtering process removes more fat and carbohydrates, which further concentrates the protein. Protein isolate powders contain around 90-95% protein.
  • Protein Hydrolysates:
    Further heating with acid or enzymes will break the bonds between the amino acids. This allows the hydrolysates to be absorbed faster by your body and muscles.

Some protein powders are also fortified with vitamins and minerals, especially calcium. Athletes and people who lift weights on a regular basis can often find that consuming protein powder helps maximize muscle gain and fat loss.
Protein powder can also help people who cannot get their protein needs from food alone, such as sick people, older adults and some vegetarians or vegans.

The Different Protein Types at a Glance

Having a wide variety of different protein powder types and flavors can be confusing, but it also has its advantages! Because each source of protein has its own advantages and may be exactly the right protein for you, your body and your goals: 

Whey Protein

Whey Protein, also known in Germany as Whey Protein, is one of the most common proteins and is best for everyday use. Whey protein comes from milk. It is the liquid that separates from the curd during the cheese making process. This liquid is rich in protein, but also contains lactose, a milk sugar that many people find difficult to digest. In addition, whey protein contains all essential amino acids, has a high biological value and is easy to digest. Above all, the rapid absorption ensures that stomach problems rarely occur. Whey Protein Powder helps you to increase energy and can reduce stress levels.

Whey protein has one of the highest quality amino acid profiles and has been shown to stimulate muscle protein synthesis to a greater extent than other forms of protein. This is likely because whey protein is acid soluble and therefore digested quickly, which increases the release of amino acids into the blood and therefore into muscle tissue. In addition, whey protein also contains the largest amount of leucine compared to casein and soy. It was recently discovered that leucine is a powerful regulator of muscle protein synthesis.

Suitable for:

  • Muscle building
  • Regeneration after training

Recommended intake:

Whey protein powder is best used after a workout.

Abstract:

Whey protein is digested quickly, causing a rapid increase in amino acids, which can help increase muscle mass and strength. It can also reduce appetite and promote fat loss.

Whey Protein Isolate

Whey Protein Isolate, also as Whey Isolate, Whey Isolate or Known as Whey Protein Isolate, it is one of the most complete, cleanest, and purest forms of protein, as it is generally 90-95% protein. Because it lacks carbohydrates, fats, cholesterol and lactose, it is often used as a dietary supplement and sports supplement. Whey protein isolate contains less than 1% lactose. Since this number is so low, you can generally consume this protein even if you are lactose-sensitive or intolerant.

A single serving of Whey Protein Isolate can provide your body with all the essential amino acids it needs to optimally support your health and your training. It is also high in leucine, cysteine and amino acids.

Suitable for:

  • Muscle building
  • Regeneration after training
  • Can be used during a diet

Recommended intake:

Use whey protein isolate powder before or after exercise.

Abstract:

Whey Protein Isolate quickly supplies your body with easily digestible and high-quality protein and essential amino acids and, as it is almost fat-free and free of carbohydrates, it can also be used during a diet.

Casein Protein

Casein Protein is another milk derivative protein, similar to whey. The main difference between whey and casein is the slower digestion. Casein forms a gel when it interacts with stomach acid, slowing gastric emptying and delaying the absorption of amino acids into the bloodstream. This leads to a gradual, more even absorption of the amino acids in your muscles, reducing the rate of breakdown of muscle proteins becomes.

With this in mind, casein protein is a good bedtime choice when you have to go without food for a long time, or possibly when you are dieting and increasing amino acid oxidation (utilization).

Suitable for:

  • Build muscle and lose fat while dieting

Recommended intake:

Casein protein powder is best used in the evening before going to bed.

Summary

Casein is a slowly digested milk protein that can reduce the breakdown of muscle protein and promote muscle mass growth and fat loss during a diet phase.

Soy Protein

Soy Protein is the only vegetable protein that is considered a high quality protein. Soy protein is often shunned in the bodybuilding community because it contains phytoestrogens, which in large amounts can lower testosterone and raise estrogen. However, this rumor has never been scientifically confirmed.

Compared to whey, soy protein contains less leucine, which is the key amino acid that signals our body to build new muscle tissue. However, soy protein contains all essential amino acids and is especially for people who are lactose intolerant and vegans are a good alternative to whey products. The vegetable protein also contains phytonutrients, which can be beneficial for the elderly or people who are at increased risk of heart disease or who have a reduced bone density (strength).

Suitable for:

  • Vegans
  • People with lactose intolerance
  • the elderly and people at increased risk of heart disease

Recommended intake:

Use soy protein powder before or after training.

Summary

Soy is a very well tolerated vegetable protein that is a good alternative, especially for vegans and lactose intolerant people.

Egg Protein

Eggs are an excellent source of high quality protein with sufficient leucine and all essential amino acids. Also, egg protein is another alternative for those who may have a milk allergy or who are unable to properly digest whey or casein.

In fact, egg protein is second only to whey protein with its leucine content. Until recently, eggs were the gold standard source of protein and were actually used as a reference for measuring protein quality because of their high EAA profile and digestibility rates

However, egg protein is a prime source of muscle protein synthesis for those looking for an alternative to whey. Whole egg is not only one of the best sources of protein on the planet, but it also provides a large amount of nutrients making it one of the healthiest whole foods in the world. Egg protein powder are usually not made from whole eggs, but from egg white. While the protein quality remains excellent, you may feel less full because the high-fat egg yolk has been removed.

Suitable for:

  • People with lactose intolerance
  • Building muscle mass

Recommended intake:

Use egg protein powder before or after training.

Summary

Egg protein is high quality and easy to digest – although it may not fill you up like other protein powders.

Pea Protein

Pea protein powder is particularly popular with vegetarians, vegans and people with allergies or sensitivities to dairy products or eggs. It is made from the yellow split pea, a fiber-rich legume that contains all but one of the essential amino acids. Pea protein is also particularly rich in BCAAs.

One study found that pea protein is absorbed more slowly than whey protein but faster than casein. Its ability to trigger the release of multiple satiety hormones could be comparable to that of milk protein. In addition, one study found that people and rats with high blood pressure experienced decreases in these elevated levels when they took pea protein supplements.

Suitable for:

  • Vegans and Vegetarians
  • People with lactose intolerance
  • Building muscle mass

Recommended intake:

Use pea protein powder before or after your workout.

Summary

While studies are limited, pea protein can promote satiety and increase muscle growth just as effectively as animal proteins.

Hemp Protein

Hemp Protein Powder is another vegetable protein supplement and dietary supplement that is gaining popularity. Although hemp is related to marijuana, it only contains trace amounts of the psychoactive component THC.

Hemp is rich in beneficial omega-3 fatty acids and several essential amino acids. It is considered a complete protein as it contains all nine essential amino acids. The amounts of the amino acids lysine and leucine, however, appear to be lower than with other protein sources. Hemp protein appears to be a readily digestible vegetable protein source.

Suitable for:

  • Vegans and Vegetarians
  • People with lactose intolerance
  • Building muscle mass

Recommended intake:

Use hemp protein powder before or after training.

Summary

Hemp protein is rich in omega-3 fatty acids and appears to be easy to digest. However, it is poor in the essential amino acids lysine and leucine.

Multi-Component Protein

These are protein supplements that combine different protein sources so that the various positive effects can all be exploited. Multicomponent (MKP) protein powder combine proteins that are quickly and slowly digestible and can thus provide you with short-term power promote long-term muscle building and support regeneration at night

Suitable for:

  • Building muscle mass
  • Regeneration of the muscles
  • Short-term power

Recommended intake:

Use multi-component protein powder before or after training.

Summary

The combination of different protein sources combines all advantages and ensures a short-term and long-term supply of the muscles with protein. The MKP proteins often contain a mixture of whey, egg protein, soy protein or pea protein.

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