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The Best Types of Protein Supplements – An Overview

Why Protein is important

Protein is a macronutrient (the other two are fats and carbohydrates). The special feature of protein is that it is made up of many different types of amino acids – amino acids are the building blocks of muscle! So it’s super important for athletes and those trying to change their physique to get enough protein in their diet and eat the right kinds to ensure proper muscle growth and recovery.

What are the main types?

I know it may seem overwhelming looking at this long list of different protein types, but I will briefly explain the pros and cons of each type of protein below. I’m usually referring to the supplement products that contain this type of protein (example: by egg protein I mean the egg protein powder supplements), but these guidelines also apply to the actual source (example: eggs in general).

Here are the main types:

a) Milk protein

Whey protein is the most hyped up protein supplement out there. This is because it is very fast release. It is particularly effective right after a workout, because it digests very quickly in the body and goes directly to feeding the muscle.

b) Casein protein

Casein protein is the exact opposite of whey. It is a protein with very slow release. Because of this, casein is great to take before bed. It will digest slowly, and feed your muscles slowly while you sleep, preventing the muscle tissue from breaking down.

c) Milk protein

Whey protein is the “mother” of whey and casein – whey and casein both come from milk. Thus milk protein contains both the qualities of casein and of whey. The overall effect is that casein slows down the release of the milk protein, creating a moderate release protein. Whey protein is optimal for a meal replacement shake because it will keep you full and fuel your muscles throughout the day.

d) Egg protein

Egg protein is a very effective protein supplement for those who are lactose intolerant and cannot take the first three protein types I discussed. Eggs also have one of the best combinations of amino acids out there.

e) Beef Protein

Beef protein is very high quality. A word of warning though – some new supplement companies have started advertising a new “beef” protein powder. The quality of the meat used in these powders is questionable, and the products themselves are not cheap. If you’re looking for beef protein, you’re better off cooking a steak.

f) Soy protein

Soy protein is the most common vegetarian protein supplement. It has cancer-fighting effects and is very rich in a special type of amino acids called “branch chain amino acids” which are very important for muscle growth. However, soy can have estrogen-enhancing effects, so it should be used sparingly with men. Just make sure soy isn’t your only protein source and you should be fine.

g) Buckwheat protein

Buckwheat is another great source of protein that does not contain animal products. It also contains a very high biological value. Studies also show it’s great for heart health – it lowers cholesterol and body fat.

Where should I get my protein?

Nutrition stores are sprouting everywhere nowadays. However, I would advise people to check out major online supplement stores first. You will usually find that online purchases of supplements are 40 – 50% less than buying them in the store. They also have a much wider selection of products, so it’s easier to find a supplement that meets your needs. I can’t list specific sites, but they are fairly easy to find through a search engine.

The Bottom Line

The bottom line is, protein is essential for proper muscle maintenance and growth. Supplementing with protein is a personal choice, but should definitely be considered for those trying to lose weight and gain muscle.

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