Supplement Judge’s Protein Guide – Types of Protein

In the past we talked about whey protein and how it was one of the most important and safest supplements one can get on. We also explored other sources of protein such as eggs and milk.  Today we’ll recap the basic information on whey but also explore other types of protein available on the market.

Whey Proteins

The undisputed king of proteins. Here’s why: whey proteins are quickly and easily digested (hence the “fast-acting” description that they’re often given), they are loaded with Essential Amino Acids (EAAs)–including the three Branched Chain Amino Acids (BCAAs), and they contain subcomponents (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen. Whey proteins are available in several forms. The most basic is whey concentrate. Whey protein isolates have much of the fat, lactose and other undesirable elements ‘isolated’ out. Whey peptides have been hydrolyzed, or broken down, for even faster digestion. So the purest and fastest digesting whey proteins you can buy are hydrolyzed whey protein isolates.

Casein Proteins

About 80% of the protein in milk is casein. Often referred to as a “slower-acting” or “time-released” protein because it is digested and absorbed much more slowly than other proteins, casein proteins are especially useful when taken at bedtime and during other prolonged periods without eating.

Egg Proteins

Ask any dietitian, “What’s the best source of protein?” and eggs will probably top the list. Most nutrition textbooks refer to eggs as the “gold standard” for protein quality. With loads of EAAs and some of the highest scores of protein quality, we’re not going to argue. Naturally dairy-free, eggs are a great alternative to whey, casein, and whole milk proteins for those with milk allergies or severe lactose intolerance.

Blended Proteins

If you can only afford one type of protein, consider going with a blend. Combining faster-, intermediate-, and slower-protein sources, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein,or egg.

Recovery Proteins

There are moderate calorie, fast-acting protein and carbohydrate combinations specifically designed to be consumed immediately after workouts when nutrient needs are great and glycogen and muscle protein resynthesis are at their peak. Many also contain whey protein hydrolysates and supplemental ingredients like BCAAs and glutamine to further aid the recovery and rebuilding process. This may also include complementing ingredients like creatine and micronized amino acids to assist with your muscle building goals.

Fast, Intermediate and slow releasing proteins

Sometimes on the packaging of protein powders they will tell you how fast the protein is. But what does that really mean?

The terms “faster,” “intermediate,” and “slower” are all referring to the relative speed with which a given protein is broken down in the digestive tract and absorbed into the bloodstream for delivery to the liver and muscle tissues. Generally speaking, whey proteins are the fastest, egg and whole milk proteins are in the middle, and casein proteins are at the slower end of the spectrum. By strategically taking distinct types or blends of proteins at different times of the day, you can achieve greater results than by using the same single source protein or by arbitrarily choosing what type you use for every occasion.

Concentrates, isolates, and hydrolysates

One thing that personally confused me a lot was the the difference between concentrates, isolates, and hydrolysates. I wasn’t quite sure, so what is it?

The terms concentrates, isolates, and hydrolysates indicate the type and extent of processing that has been done to a particular protein.

Concentrates have much of the water, carbohydrates, lactose, minerals, and fat removed so the protein content is much more concentrated than it was before processing. Protein concentrates range from 34%-85% protein, but most reputable manufacturers use at least 80%.

Isolates are further stripped of non-protein materials to yield purity levels of 90% or higher. Because of the extra steps, energy, and processing losses, protein isolates are more expensive than protein concentrates. Hydrolyzed proteins or protein hydrolysates are proteins that have been partially broken down (also called pre-digested) into smaller pieces, known as peptides so they get into your system quicker.

Hydrolysates are generally more expensive than isolates and concentrates because extra processing steps are required. In the end, all of these protein types are highly nutritious and basically provide similar benefits, but isolates and hydrolysates offer purity and performance advantages over concentrates.

Reference:

1- http://www.onacademy.co.uk/.