Patients, clients and strangers ask me constantly what protein powders are the best, from the type to the brand and flavor.  The difficulty I have in giving a definitive answer is because different types of protein are better suited for different times of the day.  Another issue lies in the fact that I do not suffer from lactase deficiency or food allergies, so what works for me might not work for someone else.  In keeping with this challenge, I am going to discuss the different types of protein powder that are available with a small amount of advice on which protein to turn to for different tasks.

 

Keep in mind that protein powders can be derived from animal sources (whey, casein, egg white) or vegetable sources (soy, rice, hemp).  Generally speaking, animal proteins are nutritionally superior, so they should be chosen over vegetable sources unless someone follows a vegetarian or vegan diet.

 

WHEY PROTEIN:  When whole milk is broken down, 20% consists of whey protein and the remainder is casein protein.  Whey protein is the most reasonably priced protein and is very high in quality.  It also has the best flavor and mixes relatively well.  Whey protein is absorbed in the digestive system quickly, so it is the preferred protein source post-workout or whenever a rapidly available protein source is needed.

 

There are two types of whey protein available:

1. Whey Concentrate – This is the cheaper version and is also low enough in lactose that even lactose-sensitive people can tolerate it.  It is also low in fat and carbohydrates, making it an excellent protein source for the majority of the population.
2. Whey Isolate – This form is almost completely fat free and is also lactose free.

Some whey protein formulas have a blend of the two types, and may also have casein protein blended in as well (see description below for casein).

 

CASEIN PROTEIN:  This is also referred to as milk protein, and is absorbed much more slowly than whey protein.  Because of this, casein protein is commonly the protein of choice in bodybuilders before bedtime since the slow absorption is optimal for maximum muscle growth during sleep.  There are two types of casein protein:

1. Micellar Casein – This is the superior form and is made by separating the casein portion of milk from lactose, whey and fat via microfiltration.  Microfiltration does not involve heat so micellar casein is not denatured like other forms of protein.
2. Calcium Caseinate – This is the most soluble form of casein and mixes easily in fluid, but tends to contain high amounts of sodium (often MSG as the form of sodium).

 

EGG WHITE PROTEIN:  This protein source is naturally low in fat and calories but is more expensive than mild-derived proteins.  It is a good choice for individuals with milk allergies and is also considered a perfect protein because it contains all the building blocks of life.  Egg white protein is easily digested and absorbed so it is a good source of protein right after a workout.

 

SOY PROTEIN:  Soy protein supplies the body with all eight essential amino acids and is comparable in digestibility to animal protein sources.  It is best used as a meal replacement powder.  However, I am always concerned about the estrogenic effects of American soy products and tend to discourage the use of soy protein in my patients.

 

HEMP PROTEIN:  This protein has a lower bioavailability than other protein powders and is also lowest in protein.  It is slightly higher in fat than other sources but is high in fiber.  My advice is to choose other types of protein unless you have dietary restrictions or food allergies.

 

RICE PROTEIN:  This protein powder may be a good choice for people with milk allergies, but its bioavailability is also lower than the animal based proteins.  It is created by isolating the protein portion from brown rice.