5 types of protein powder you should try

Are you trying to increase the amount of protein you consume each day?

Maybe you should add one of these 5 types of protein powder to your supplement arsenal.

Protein powder has become a staple in any serious bodybuilder's diet due to its numerous health and post-workout recovery benefits.

If you want to get hard and defined, then you will definitely need a good protein powder.

But what kind of protein powder should you use? We'll help you make that decision in this guide.

What alternatives do you have?

There is a wide range of different types of protein powder, but each protein powder has its own individual benefits.

Some people will find one type of protein powder better than another due to different needs.

To give you a quick overview of some common types of protein powder, here is a short list including specific characteristics and benefits:

1. whey protein

Whey protein may be high in protein, but it also contains lactose - a type of sugar that occurs naturally in milk. However, the amount of lactose is reduced during processing. The amount of lactose remaining in a whey protein isolate is significantly lower than in a whey protein concentrate. People who suffer from lactose intolerance should still be careful when using whey protein (1).

Whey protein is rich in leucine, a branched-chain amino acid (BCAA) that helps in the development of muscles in the human body. It is the presence of leucine in whey protein that makes this type of protein such a good choice for supporting muscle building. Leucine is particularly effective when it comes to stimulating protein synthesis (2), which is especially true for skeletal muscle protein synthesis.

For this reason, whey protein is recommended for athletes to support faster recovery after strength training. As whey protein helps to promote muscle growth, it can also help to reduce body fat, which is primarily based on an increase in metabolic rate at rest.

When choosing whey protein, try to find a product that is made from the milk of grass-fed cows. The grass these cows eat is not contaminated with synthetic pesticides and is not fertilized with any form of inorganic, artificial fertilizers.

Why should you use whey protein?

1. To support muscle building: Leucine is considered the most anabolic of all amino acids. Since whey protein is rich in leucine, users of whey protein usually experience a strong increase in muscle growth.
2. Support weight loss: Whey protein is not only good for supporting muscle growth and post-workout recovery, but is also an excellent supplement for those trying to maintain or lose weight, as whey protein has an appetite suppressant effect.
3. Supporting stress relief: Whey protein contains an active component called alpha-lactalbumin, which lowers levels of the stress hormone cortisol and increases levels of the neurotransmitter serotonin, which affects mood. This leads to less stress and a lower tendency to depression.
4. Improving the function of the immune system: In addition to leucine, whey protein also contains the amino acid cysteine, which stimulates the production of glutathione. Glutathione acts as an antioxidant in the cells and tissues of the body. Glutathione levels are directly proportional to the immune system's ability to protect the body from disease.

2. casein

Both casein and whey protein are made from milk, but unlike whey protein, casein is not digested as quickly. The body needs more time to fully absorb this type of protein. For this reason, casein helps to reduce the breakdown of protein in the body.

This protein interrupts the absorption of amino acids so that the muscles are better protected from breakdown. However, when it comes to protein synthesis and strength, whey protein is more efficient than casein. In cases where a person's calorie intake is reduced, casein is often more effective than whey protein when it comes to body composition and muscle protection.

Why should you use casein?

1. It lasts longer in the body: The length of time a protein lasts in the body depends on the type of protein. The good thing about casein is that it lasts longer in the body compared to other types of protein. Since it is digested slowly, it releases a steady amount of amino acids into the bloodstream over a longer period of time.
2. It promotes strength: Casein is known for its anti-catabolic properties. It can double the effects of whey protein when it comes to increasing strength in the legs, chest and shoulders. When the body's muscle fibers are damaged after a training session, casein provides the body with the amino acids it needs to build stronger muscles.
3. It's good for your teeth: Erosion of tooth enamel is one of the reasons for visits to the dentist. Regular consumption of casein can reduce or even completely prevent such erosion. Like other dairy products, casein contains calcium, phosphate and hydroxides, which help to strengthen teeth.

3. collagen

Collagen is better known as an ingredient in beauty products and anti-aging solutions. This is due to collagen's ability to maintain the strength and elasticity of different types of tissues in the body.

Collagen is a type of protein that is naturally produced in the body. This protein is found in the skin, joints and muscles. The amino acids found in this protein include lysine, proline and glycine. These amino acids help to keep the skin and hair healthy.

Collagen's ability to keep the body's tissues elastic and strong is the reason why this protein is essential for joint and muscle regeneration. This type of protein is especially recommended for older people who want to reverse signs of aging.

Why should you use collagen?

1. To promote healthy bones: Daily consumption of collagen peptides can promote bone metabolism. People who suffer from diseases resulting from a lack of calcium can benefit from collagen as it stimulates the cells responsible for bone growth.
2. Promote balanced hormone production: Amino acids such as arginine, glutamine, glycine and proline are needed for balanced production of hormones in the body. Collagen is rich in these amino acids. This protein also inhibits the production of cortisol - a stress hormone.
3. Supporting healthy digestion: Collagen promotes the production of hydrochloric acid in the stomach, which promotes easier digestion. Collagen also absorbs water, helping to move food into the digestive tract.

4. insect protein

Insect protein is not really the first choice for some people. Not everyone can handle the idea of eating insects as a source of protein when there are alternatives. Despite this fact, many people are beginning to realize the benefits of insect protein.

Insect protein is typically available in the form of a multivitamin powder. It contains twice as much protein as beef. Cricket protein is considered a highly nutritious type of insect protein as it contains iron, magnesium, zinc and omega-3 fatty acids.

Why should you use insect protein?

1. It provides the necessary nutrients: the amount of protein found in raw beef is equivalent to the amount of protein found in grasshoppers and grasshoppers. The protein, calcium, zinc and iron found in animal-based products comes mainly from insects.
2. It poses less of a health risk: Due to the distance between insects and humans, there is less chance of insects transmitting diseases. Livestock such as cows are still susceptible to unknown diseases despite the precautions used by humans.

5 Vegan protein

Vegan protein usually contains protein from peas, soy, amaranth and other proteins found in plants. The main disadvantage of this type of protein is that the amino acids it contains usually do not fully cover a person's necessary protein intake.

Vegan protein is not as high quality as other types of protein available. This is the reason why whey protein and casein protein are preferred by many.

Why should you use vegan protein?

1. It has anti-inflammatory benefits: Vegan protein is a good source of chlorophyll. This results in anti-inflammatory benefits. Hemp protein in particular provides these benefits even for people who suffer from food allergies
2. Reducing blood pressure: The least allergenic vegan proteins, such as hemp protein and brown rice protein, contain minerals, vitamins and fiber that lower cholesterol and blood pressure.

Conclusion

There are different types of protein powder for different needs. Factors such as price and protein source should also be considered when choosing the right protein powder.

Animal-based protein powders usually contain more protein than plant-based products. For this reason, whey protein - especially from grass-fed cattle - is generally recommended for people who want to improve their health and build muscle.

How about you? What protein powder do you think you need?

References:

1. Healthy Living With Lactose Intolerance
2. Leucine Supplementation Accelerates Connective Tissue Repair of Injured Tibialis Anterior Muscle

Source: https://www.muscleandstrength.com/articles/5-protein-powder-types