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are concentrated sources of protein that can help you easily replenish this essential macronutrient. Depending on physical activity, every person should consume about 1.2 to 2 g of protein per kilogram of body weight. Protein powders are therefore a great way to take care of your daily protein intake. Moreover, they can also be of great use in case you are not able to take in enough protein from a varied diet. Protein powders are therefore ideal as a quick snack after exercise that will help with the regeneration, growth and strengthening of the worked muscles. You can use protein powder to make a protein drink, or you can also add it to your recipes and create complex dishes that will provide a fair dose of protein and satiate well.
Protein powders are usually made from common foods that are rich in protein. It is most often milk, from which the popular whey protein is made. Therefore, you do not have to worry about any steroids or forbidden substances. The specific foods used to produce protein powders vary depending on what type it is and for whom it is intended. However, in general, the most common types of protein powders that you can run into are animal and plant based.
This category is mostly dominated by popular protein powders made from milk. You can usually find these proteins under the name “whey”. You can also run into protein powders made from beef or eggs (egg albumin).
These protein powders are made from milk. In order to produce 1 kg of protein powder, one needs more than 100 l of milk. The milk then goes through a process of pasteurization, after which, the whey is separated from casein thanks to the addition of enzymes. Whey is then gently processed further until the final whey protein powder is obtained. This protein powder is popular due to its favourable spectrum of amino acids. In practice, this means that it contains all the key amino acids in a very effective ratio.
That said, when looking for this type of protein powder, you can usually run into a label that says 100% WHEY. This is usually the case with protein powders that contain exclusively whey protein. Such protein powders therefore do not contain any other source of protein.
Micellar casein is obtained through a filtration process from cow's milk. It usually contains between 70 and 80 % of protein, which is absorbed gradually. Due to the fact that it is absorbed more slowly, it ranks among night proteins. It is therefore ideal for athletes who want to maintain the increased production of muscle protein even during the night.
Beef protein powder can also be used by people with lactose intolerance. However, it is specific in that it contains mainly connective tissue proteins. Thus, it is less suitable for stimulating muscle growth, but it is quite popular among people who want to promote the health of their joints, hair, nails, and skin.
Egg protein powder is made from eggs, and usually contains 60-80% of high-quality protein. On top of that, it has a favourable spectrum of amino acids and is relatively slowly absorbed, which can be an advantage in certain situations. This protein powder is also suitable for people who have a problem with lactose intolerance.
Multicomponent protein powder is composed of multiple protein sources, which results in a protein powder with overall better properties. Typically, it includes a combination of fast and slow release protein. This is ideal if you want to its ensure the gradual release over a period of time.
Plant-based protein powders are most often produced from plant sources that are rich in protein, for example, soybeans and other legumes or hemp seeds. This makes them a great alternative for vegetarians and vegans alike. And as these sources are naturally gluten and lactose free, they are also suitable for people who suffer from the indigestion of these substances. However, it is always important to read through the ingredients list and make sure that the protein will suit your needs.
Soy protein powder most closely resembles the quality of the whey protein powder due to its spectrum of amino acids. It is made from flakes that are obtained from soybeans. The resulting blend then contains approximately 65-70% of protein. The process starts with the making of soy concentrate, from which soy isolate is then obtained using further processing. In the end, this can have more than 85% of protein content.
Rice protein powder is made from ground rice grains that are mixed with enzymes, which work to separate the protein. In comparison with a whey protein powder, this type has a noticeably lower amount of protein, usually between 50 to 78%. Furthermore, its spectrum of amino acids is not great either. However, this can be easily remedied, for example by combining it with a pea protein powder.
Hemp protein powder is obtained from pressed and ground hemp seeds. The resulting protein powder has approximately 50% of protein content. As with its predecessor, it also does not have the most favourable spectrum of amino acids. Once again, this can be easily fixed by combining it with pea protein powder or other.
Pea protein powder is a fairly good alternative to whey, because it contains a higher amount of leucine. This amino acid boasts the highest anabolic potential. In order to achieve an even more favourable amino acid spectrum, it is best to combine it, for example, with a rice protein powder. Pea protein powder stands out due to its high fibre content, which can be ideal in case you want a protein powder that will satiate you to a greater extent.
Multicomponent protein powders are the best possible option from what nature has to offer. This is because they combine multiple sources of protein, thereby reducing their deficiency in the form of limiting (underrepresented) amino acids. This way you can get a functional plant-based protein powder with an ideal composition and a more favourable spectrum of amino acids.
Do you want to learn more about plant sources of protein? Then you should definitely read our article: What are the Best Sources of Plant Proteins and Why Include Them in Your Diet?
The optimal serving of protein will vary depending on many factors, such as your physique and body composition, total energy expenditure, physical activity and the like. In general, we can consider a universal serving of 20-40 g of protein to be optimal. This is usually one measuring cup of protein powder, which typically contains about 30 g. In case of plant-based protein powders, feel free to add a few extra grams more. This is because they generally have a lower content of protein and are harder to digest.
Do you want to learn more about protein powders and how to choose the right one? Then you should check out our article: How to Choose the Right Protein for Weight Loss or Muscle Growth?
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