There are so many types of protein supplements on the market that it can be difficult to know what is best for your body. Isolates, hydrolysates, concentrates…what does it all even mean?
When you buy a protein supplement, you want to make sure you are getting the best type of protein supplement for your workout goals. After all, supplements don’t come cheap.
So today we are going to take a look at some different types of protein supplements and break down the differences between them – so you can decide which type is best for you.
Before we get into the types of protein supplements, let’s answer the all-important question: Do you even need one?
Should you take a protein supplement?
The majority of people can meet their daily protein needs through nutrient-dense meals and a well-balanced diet. Dietitians agree that it’s better to get your protein from whole foods than it is from supplements.
So are protein supplements good for you?
If you are involved in intense physical activity or are actively working to build muscle, you need more protein than the average individual. In fact, it may be really hard for you to meet your protein needs through diet alone.
A bodybuilder relying only on whole foods will end up consuming too many calories to meet their protein needs because of the fat and carbohydrates naturally present in many foods.
In these cases, some types of protein supplements can be very beneficial.
Note that I’ve said SOME types of protein supplements. That’s because not all types of protein supplements are created equal.
Part of this has to do with the source of the protein, but most of the discrepancy is from the choices made by the manufacturers.
The scary truth is that protein supplements aren’t regulated by the FDA. That means companies can add anything they want to their supplements, and say what they want to on their labels, and they don’t even have to back up their claims.
Some types of protein supplements contain added sugars, fillers, or worse – heavy metals that can seriously damage your health.
If you’ve been experiencing stomach issues like vomiting and diarrhea, trouble breathing, chills, or flu-like symptoms, it’s a sign you need to stop using your protein powder immediately and look for another supplement. These are all signs of heavy metal poisoning.
Now, this is not to scare you away from protein supplements. As an athlete or weightlifter, there are many types of protein supplements that are truly beneficial to your workout goals. You just have to do a little research to find the right one for you.
So what types of protein supplements are there? Let’s take a look at the most common sources of protein supplements.
8 types of protein supplements to consider
Here are the most common types of protein supplements you will find and the pros and cons of each:
Whey protein
Whey protein is undoubtedly the most common protein supplement – but is it the best?
Among all the types of protein supplements, whey protein naturally has the highest level of the amino acid leucine, which is good for building muscle.
But there are a couple downsides to whey protein.
One is that it isn’t the easiest protein to digest, so it can leave you with a stomach ache.
The other is that whey is derived from milk, which spells disaster for people who are lactose intolerant. Unfortunately, about 68% of people ARE lactose intolerant, and if you are one of them, then whey protein isn’t the best option for you.
Casein protein
Casein protein is another protein derived from milk, just like whey protein. There are two main differences between casein protein and whey protein: one, casein protein tends to be more expensive. And two, it takes a lot longer to digest.
Because casein protein is so slow to digest, I wouldn’t recommend it after workouts. Some athletes choose to take it before bedtime so they can digest it while they sleep.
Once again, if you are lactose intolerant, you will want to look for other types of protein supplements.
Collagen protein
You may be thinking “Collagen protein? Isn’t that a beauty supplement?”
But actually, when you look at collagen protein vs whey protein, collagen has a lot of things going for it.
There are many collagen benefits that go beyond muscle building. Collagen is easier to digest, helps with joint support, can heal injuries faster, improves your hair and skin health, and may even help you with injury prevention!
There are a whole lot of upsides to collagen and not any negatives. Your body already makes collagen naturally, so you shouldn’t be allergic to it. You just need to check the source in case you are allergic to a specific animal, like shrimp, for instance.
It’s a safe bet to take a collagen protein supplement that is sourced from bovine collagen.
Egg protein
Egg protein supplements are made from dried egg whites. This protein digests slower than whey or collagen protein but faster than casein protein.
This protein won’t be suitable for anyone with egg allergies, but if you are looking for a lactose-free protein supplement, this could be a good option for you.
It performs slightly behind whey, casein, and collagen in terms of muscle protein synthesis, but it’s still a complete protein, so it gives your body everything it needs to build new muscle fibers.
Eggs are already a great source of several vitamins, and many types of protein supplements are fortified with additional nutrients, making egg protein a good choice for some individuals.
Soy protein
Soy protein is made from ground up soybeans. It digests at about the same rate as egg protein, putting it somewhere in the middle of the pack for digestibility.
One cool thing about soy protein is that even though it’s plant-based, it’s actually a complete protein. This makes it more effective for muscle building than other types of protein supplements that are plant–based.
So now we need to talk about complete vs incomplete proteins. Most plant-based proteins are incomplete. This means they don’t contain all nine of the essential amino acids that your body needs to create new muscle fibers.
You would think that soy would be the most popular plant-based protein then, but there are still some concerns about potential health risks for men with lower testosterone levels and women with a history of estrogen-related cancers.
Rice protein
There isn’t a lot of research on rice protein for supporting fitness goals, but a 2013 study found that 48 grams of whey versus rice protein isolate were almost equal in improving muscle mass, strength, power, and overall body composition.
Now, 48 grams is a lot more than the average serving of protein, and your body can only digest around 20 grams of protein reliably at a time. It’s hard to know if you will need MORE rice protein to achieve the same results as you would with a complete protein like whey.
Rice protein alone doesn’t contain all nine essential amino acids. Because of that you want to look for a supplement that has been fortified to become a complete protein, or mix plant-based proteins together so that you can make up for the missing amino acids.
That being said, rice protein is a great allergy-friendly option if you have issues with soy or peas.
Hemp protein
Hemp protein is the protein from hemp seeds, which come from the Cannabis sativa L. plant. Don’t let the name scare you away though, there isn’t any THC content in hemp seeds and they can’t get you high.
The bigger concern is that they aren’t a complete source of protein, so you will want to combine your supplement with other types of protein supplements like rice or pea protein.
Hemp seeds are considered a superfood because they are packed with nutrients, including 75% of the daily value of magnesium as well as omega-3 fatty acids, zinc, manganese, and phosphorus.
While hemp seeds are packed with nutrition, they do have a lower protein content than the other types of protein supplements on this list.
Pea protein
Pea protein comes from the yellow pea, and it is the easiest plant protein to digest. That makes it a great choice for vegan athletes with sensitive stomachs. But, just like rice and hemp, pea protein is not a complete protein.
That means you will want to mix your pea protein with other types of protein supplements if you can’t find a pea protein that has been fortified. Pairing pea protein with hemp or rice could help to make it “complete.”
If you want higher protein content, look for pea protein isolate.
Now that you have an idea about different types of protein supplements, how do you choose the one that is right for you? Let’s talk about some factors to consider when shopping for your protein supplement.
How to choose the right protein supplement
When deciding between different types of protein supplements, here are a few things you should consider:
Dietary needs
If you are lactose intolerant, you are better off looking for a dairy-free protein like collagen protein. Stay away from whey or casein that can cause stomach upset.
If you are vegan, you want to find a mix of plant-based protein supplements that combine to give you a complete protein.
Of course, you should also keep any allergies in mind as well when choosing your supplement.
Price
Protein supplements can be pricey, and some are more expensive than others. Bulk protein powders that are unflavored and don’t contain any added ingredients are usually cheaper, but cheaper isn’t always better.
Concentrates are typically more affordable than protein isolates or hydrolysates, but they aren’t quite as high in protein content.
Consider your budget and plan accordingly when choosing your supplement.
Absorption rate
One of the most important things to consider when choosing between different types of protein supplements is absorption rate. The best type of protein supplement is an easy to digest protein. After all, you don’t want to pay for a product and only have half of it digest!
You want to look for products that say “hydrolyzed.” Or, even better, “nano-hydrolyzed.” This means your protein supplement has gone through a chemical process to break the molecule down into easily absorbable pieces.
For example, Frog Fuel collagen protein is nano-hydrolyzed so it can be fully absorbed in just 15 minutes or less!
Functionality
Most people go straight to protein powders when looking for protein supplements - but there are cons of protein powder, too. For one, you need to mix it with something, which can be a hassle. For another, the dosing isn’t as accurate, since clumps of protein often get stuck in your shaker.
This is why many athletes prefer liquid protein shots. They come in single-serving packages that you can put in your pocket or gym bag and easily take on the go. They don’t need to be mixed with anything, either!
With all this information in mind, hopefully it is easier to decide between all the types of protein supplements on the market. At the end of the day, you want a complete protein that is easily absorbed and comes from a trusted company.
Protein supplements are a very personal choice. After all, if you don’t like the taste or the formula, you won’t want to use them at all! But do your research and read the reviews to find a safe, reputable, and effective supplement for your workouts.