There are many protein options! Take time to decide which proteins are right for you.
Whey is one of the proteins found in milk. It extracted when a coagulant is added (such as in cheese making) and separates the two milk proteins, casein and whey.
Whey is absorbed quicker than other proteins while also boosting muscle protein synthesis. It is high in the amino acid L-cysteine, which helps symptoms caused by conditions like diabetes or even aging.
Unflavoured whey protein is described as bitter, leading to the inclusion of artificial sweeteners and chemicals in some whey powders. Additionally, lactose is found in whey protein which is a common allergen.
When oil is removed from hemp seeds the resulting meal left behind (having higher protein in comparison to the seeds) is used to make hemp protein.
It is high in both L-Tyrosine and Arginine amino acids and gives higher doses of fiber than other proteins. It is also high in fatty acids with a happy balance of omega-3 and omega-6.
However, hemp is not a pure source of protein. It is low in Lysine and Leucine amino acids and can be up to 10% fatty acids by weight.
One of the top protein supplements used by vegetarian and vegan fitness enthusiasts, pea protein powders are made from yellow split peas and are high in branched chain amino acids (BCAAs).
The protein in peas allows for a more hypoallergenic protein as it is not derived from milk products, eggs and contains no gluten.
It is an incomplete protein, however, meaning that it lacks certain amino acids. Essential fatty acids, such in salmon and almonds, are also missing from this popular protein.
Soybeans contain all essential amino acids. The protein is extracted after hulls have been removed and the beans made into flour. Soybean protein can help prevent certain cancers and cardiovascular disease.
There have been studies on how soy can negatively affect hormones, however. It contains phytoestrogens, which mimic estrogen in the body. Soy has also been heavily modified to increase crop yield.
One of the most potent complete proteins, egg protein is made from isolated egg whites (or albumen) which are then dried. Generally supplements are made with the albumen only, but sometimes yolk is included.
Unlike incomplete proteins, egg protein supplements have high values of vitamins and minerals.
Eggs are a common allergen, however. This leaves those unable to consume eggs left to other types of protein. It also tends to be a more expensive when in supplement form.
The protein from brown rice is becoming increasingly beloved in the vegan bodybuilder community. It is a source of vitamin B and fiber in addition to providing plant-based protein. It is also used in mushroom protein blends to increase protein content.
Rice protein is easily digested and great for those with allergies to soy or lactose. In a study by the University of Tampa focusing on strength, muscle growth, body composition and recovery, researchers found similar results in all focuses regardless if those tested were using whey or rice protein.
As rice protein misses lacks the branched chain amino acids isoleucine, which processes glucose, it is an incomplete protein.
Also, check out this article on why white bread might actually be good for you!