Protein shakes are convenient and nutritious. They are popular amongst fitness enthusiasts and have become quite the rage among Jackie Warner fans. Ever since her Work Out episode aired mentioning her protein shake recipe for her Sky Lab clients, people have been in search of the ingredients. While protein shake recipes are all over the place, I thought it would be fun to put together a quick article outlining the types of protein powders on the market and their benefits.
Whey protein powders are sold in two popular forms: whey protein isolate and whey protein concentrate. WPI is a better seller than WPC for several reasons:
- WPI absorbs quickly (usually within 10 minutes of consumption.)
- The fast absorption makes it ideal as a post-workout recovery supplement.
- WPI’s also contain higher levels of protein, lower fat, lactose, and flavor levels than WPC’s.
- WPI’s are highly soluble and can be mixed with acidic types of fruit juice
WPC is less expensive than WPI but doesn’t offer the best benefits nutrition wise. You would probably need to compensate with more protein in your diet if you go with a WPC.
Casein is a protein that is isolated from milk. Milk protein is a combination of whey (20%) and casein (80%.) The protein synthesized from casein works better than whey when it comes to building muscle. There are two types of caseinate: sodium and calcium. Calcium caseinate has a lower sodium content so is probably a healthier choice if you go with this protein.
Soy protein is the least popular among protein powder choices. Until recently, it was looked down upon due to not containing enough of the essential amino acids other protein powders contain. However, the newer soy protein powders on the market are considered to work as well as the whey and casein brands. Soy protein is most likely the choice protein to use among vegetarian and vegans. The one big benefit soy protein offers is the lowering of LDL (low-density lipoprotein) cholesterol, more commonly known as the “bad cholesterol.”
Egg White Protein
Egg white proteins are almost fat free and are cholesterol free. They contain between 22-24 grams of protein. That is the equivalent of eating 6-7 egg whites. The biggest benefit is that they have an excellent amino acids profile.
Choosing which protein powder is right for you can be confusing. I recommend doing your own research and if you have access to a nutritionist or personal trainer, definitely ask them what they think about protein powders and their differences.