The many different types of Protein Powders
This list will serve as a small guide to the most commonly found forms of protein powders.
Concentrates vs Isolates
Protein is commonly produced in these two forms, Protein Concentrates and Protein Isolates.
Concentrates are a protein source that is generally 75% – 80% pure in protein, 20%-25% remaining product from the food source it was extracted from. The remaining 20%-25% is usually made up of carbohydrates and fats and other fillers. Powders with a primary source of protein coming from concentrates will have excess carbs and fats along with protein in each serving. A concentrate of whey is referred to as Whey Protein Concentrate (WPC).
Isolates refers to a more concentrated and purified version of a protein source. These powders will have a much higher % of pure protein extracted from the source, as much as 90%-98% pure, leaving those extra carbohydrates and fats behind. These powders are generally of higher quality and more expensive, as they can sometimes contain as little as 0-1g of carbs and 0-1g of fat per 25-30g serving of protein. A Whey Isolate will often be referred to as Whey Protein Isolate (WPI).
Hydrolysed
Protein powders that are advertised as “Hydrolysed”, generally found with Isolate products, is the process that breaks down the protein into smaller fragments for the quickest and easiest digestion. This allows for the fastest absorption to help keep energy levels up and send amino acids to the muscles, faster. These forms of protein powders are also generally the most expensive.
Whey
Whey protein is by far the most popular form of protein powders and shakes on the market. Whey protein comes from milk and is a by-product of the production of cheese, it makes up roughly 20% of the protein in found in milk, while casein makes up the other 80%. Whey protein has a rich BCAA profile and is fast digesting. The amino acid profile of whey is one of the main reasons for its popularity along with its exceptionally high biological value rating. When choosing a protein powder, the amino acid profile, BCAA content, digestion rate and bioavailability make whey protein an excellent choice for anyone.
Casein
Casein proteins can be found in different forms, the forms you will commonly find in protein powders are Calcium Caseinate and Micellar Casein. Casein proteins are the other 80% of protein that makes up milk protein. Casein protein is well known to be the slow digesting brother to whey, as it shares a very similar amino acid profile and BCAA content. Casein is a slow digesting protein that releases amino acids slowly into the bloodstream providing a more sustained boost to nitrogen balance. It is often marketed as “time-release” or “night time” protein powder.
Amino Acids & BCAA’s (Incomplete Proteins)
Protein is comprised of amino acids; they are considered the building blocks of protein. Amino acids are what your body breaks protein down to when digested. There are over 100 amino acids but our body only uses about 21 different common amino acids to make thousands of different kinds of proteins from just the same 21 amino acids. 9 of those 21 amino acids our body needs are considered “Essential Amino Acids” (EAA), these amino acids are essential for us to live cannot be made by our body as these 9 amino acids must be consumed from a food source.
BCAA (Branched-Chained Amino Acids) are three different but very important amino acids that are among the 9 essential amino acids, Leucine, Isoleucine and Valine. All complete proteins will contain all EAAs and BCAAs but most powders found on the market these days will add extra BCAAs into their formula as they serve a crucial role in enhancing muscle protein synthesis. Leucine in particular is proving to be one of the most important amino acids that contribute to muscle growth.
There are many BCCA products on the market that are often used as intra, pre or post-workout shakes. While all complete protein powders contain BCAAs, the benefit of using a pure BCAA product is the fact that the BCAAs are free-form and require no digestion, rapidly absorbing into the bloodstream.
Egg
Egg protein, also known as Egg Albumin is the proteins found in the egg white. It is a popular protein as it is a complete protein source. Egg protein is also known to be a slow digesting source of protein that is a great alternative for those who have intolerances to lactose. You will rarely find protein powders made purely of egg, but you will often find egg albumin mixed into protein powder blends or “time-release” formulas
Pea
Pea protein, along with hemp, is the most frequently used protein powder for vegetarians and vegans, or those looking to go green. Pea protein shares a similar amino acid profile to whey protein, which makes it’s a great green alternative to whey for those who want to avoid lactose or dairy products in their protein powder.
Beef
Beef protein powders are not too popular in the supplement market as it is not only expensive but does not offer any additional benefits over other popular sources of protein powders, such as Whey of casein. One major criticism of beef protein is the many nutrients that are found in whole beef have been removed in the extraction process and are not re-added to the powders, nutrients such as creatine, carnosine, beta-alanine, iron etc. Most people avoid this form of protein powder and buy one of the many quality other forms that already exist on the market today.
Rice
Protein sourced from rice is often found in powder blends, usually mixed with pea, but not so often as a stand along product. Rice protein is an incomplete protein and does not have as high of a digestibility score (PDCAAS) as most other popular plant-based powders such as pea and soy and is not recommended to be your sole source of protein. Rice protein is hypo-allergic and easily digested, making it a good option when mixed with pea for those with food sensitivities or allergies.
Soy
Soy protein boasts a complete amino acid profile but there is some controversy around soy protein powders and its benefits, especially with the amount of GMO soy around today, people are shying away from this product when looking for a plant based protein and choosing Pea/Rice/Hemp powders instead.
There were studies that suggested that the phytoestrogens found in soy protein can lead to decreases in testosterone in men and lead to increases in estrogen but there has also since been contradicting studies disputing that claim.
Personally as a male I would avoid soy protein as there are many other great alternatives on the market and no specific benefit to choosing soy that you cannot find from other sources. Soy proteins will also be an issue for those who are allergic to soy products.
Hemp
Hemp based protein powders are one of the best forms of plant based powders that usually come with its natural fibre intact. Hemp protein contains 8 out of the 9 essential amino acids and should also be mixed with another source of protein to make up a complete protein. Hemp is very easily digestible but due to the legality of Cannabis, can be a costly powder to purchase in large quantities. Hemp usually not found in a pure isolate form and thus carries along with it up to 10% fatty acids by weight, a balance of omega-3 and omega-6 fatty acids, which is a great side benefit to using a hemp protein source. Hemp is a great alternative plant-based protein for vegans/vegetarians to use along with pea, rice or soy.
