The market is flooded with several varieties of protein powders such as whey, casein, egg white, pea, hemp and brown rice protein to name a few. Nevertheless, each type differs in terms of its source, amino acid content, fat, carbs and potential benefits.

Protein powders are famed a lot among fitness enthusiasts. There are numerous types of protein powders made from a broad spectrum of natural sources. As options are vast, it may be hard to determine the right type of protein powder that would deliver good results.

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Here we have curated seven best types of protein powder to choose from that would help you develop muscle mass and attain your fitness goals.

What Are Protein Powders?

Well, protein powders are concentrated sources of protein obtained from animal or plant foods like dairy, eggs, rice or peas. They are categorized into three common forms:

Protein Concentrates: These are made by extracting protein from whole food sources. These types offer 60 %-80% protein and the remaining 20 %-40% comprising fat and carbs.

Protein Isolates: These types undergo an extra filtering process, where excess fat and carbs are eliminated, thereby rendering a more concentrated form. Protein isolate powders comprise about 90% - 95% protein.

Protein Hydrolysates: These are created by additional heating with acid or enzymes, which breaks the bonds between amino acids. Protein hydrolysate types are readily absorbed by the system and muscles.

 Also, protein hydrolysates are known to up insulin levels more than other types of protein. This can augment muscle growth following a workout or exercise.

Also Read: When It Comes To Protein - Quality Matters

A few powders are also complemented with vitamins and minerals, mainly calcium. If your diet is already laden with high-quality protein, then you won’t find much difference in the quality of life by including protein powder.

Athletes and people engaged in regular weightlifting may find that consuming protein powder assists in maximising muscle gain and losing fat rapidly.

People who are sick, older adults, and those who are vegans or vegetarians may benefit by adding protein powders to regular food.

Different Types Of Protein Powder

Whey Protein

Whey protein is obtained from milk, where the liquid separates from the curd during the cheese-making process. It’s abundant in protein and comprises lactose, a milk sugar that most people find hard to digest.

Whey protein usually retains lactose, while the isolate version contains very minimal as most of this milk sugar is depleted during processing. It gets digested quickly and is laden with branched-chain amino acids (BCAAs). Leucine is one of the BCAAs, that holds a key role in enhancing muscle recovery after resistance and endurance workouts.

Casein Protein

Casein is also a protein found in milk, which is digested and absorbed more slowly. It forms a gel when it reacts with stomach acids, thus slowing down gastric emptying time and delaying the absorption of amino acids in the bloodstream. This results in a steadier exposure of muscle to amino acids for muscle protein synthesis and decreases the rate of muscle protein breakdown. Studies reveal that casein increases muscle growth and has a minor edge over whey in improving body composition during resistance training.

Egg Protein

Eggs are an incredible source of high-quality complete protein, that delivers all the nine essential amino acids that the body cannot synthesise. Surprisingly of all whole foods, eggs have the highest protein digestibility corrected amino acid score, which measures a protein’s quality and digestibility. Eggs serve as the best protein foods for reducing appetite and keep you satiated for a longer time when consumed with dietary fibre.

Also Read: Eggs: Types, Nutrition, Health Benefits, Uses For Skin And Side Effects

Egg protein powders are usually made from egg whites than whole eggs, however, the protein quality is impressive, but you may feel less satiated as the high-fat yolks have been eliminated. Egg protein is the second highest source of leucine, the BCCA that holds a key role in muscle strength. Besides these, egg white protein powder is a perfect choice for those with dairy allergies who prefer an animal protein supplement.

Pea Protein

Pea protein powder is a highly popular variety among vegetarians, vegans and those with allergies to dairy or eggs. It is obtained from the yellow split pea, a high-fibre legume that contains all nine essential amino acids, though it is low in methionine. Further, studies claim that pea protein can increase satiate hormones and promote body composition, strength and performance when combined with exercise.

Hemp Protein

Hemp protein powder is another type of plant-based supplement that is gaining huge fame these days. Though hemp is linked to cannabis, it contains only trace amounts of the psychoactive element, tetrahydrocannabinol (THC).  Hemp is also a great source of omega-3 fatty acids and other essential amino acids, but not considered a complete protein as it has low levels of amino acids lysine and leucine. It appears to be a well-digested plant source, but further studies are needed to prove its effectiveness.

Mixed Plant Proteins

A few protein powders comprise a mix of plant sources to confer the body with all the essential amino acids. Two or more of the following proteins are combined:

• Brown rice
• Pea
• Hemp
• Alfalfa
• Chia seeds
• Flaxseeds
• Artichoke
• Quinoa

As they are high in fibre content, plant proteins are digested slower than animal proteins, which may limit the amino acids body can use immediately post-exercise.

Which Type Of Protein Powders Are Best?

All protein powder supplements offer a concentrated source of protein, but certain types may be more potential at offering the body what it needs. For instance, whey protein is often suggested for building muscle mass, as it is proven to increase muscle growth and strength when combined with a workout.

Whey concentrate is cheaper than whey isolates and contains less protein by weight, which should be reminded of while shopping for whey protein powder. If weight loss is your key target, then protein powders from casein, whey, or a combination of both should be preferred.

Casein in specific takes a much longer time to digest and assimilate, which may be best for people seeking protein powder to keep them feeling full and satiated between meals. Several studies have shown that whey protein can lower appetite and promote weight loss.

Also, while determining which protein powder suits best for you, it’s also essential to consider your food preferences and dietary restrictions. For instance, for those with a dairy allergy or interested in restricting their intake of animal products, then vegan protein sources from plant-based ingredients like peas, hemp, flaxseeds or brown rice may be an ideal option.