If you’ve been lifting for long at all, then you probably already know that you need to take in plenty of protein each day in order to build new muscle mass. But just what kind of protein is best?
Well, the majority of our protein should come from lean animal sources like beef, pork, fish, chicken, eggs, and dairy if you can tolerate it. But there will be times when you want or need to get extra protein in the form of a protein supplement.
Whether for convenience or improved results, here are the best types of protein supplements to build your physique.
Whey
Dairy products contain two types of protein: casein and whey.
When raw milk begins to separate or is forced into harder forms like cheese, the thin liquid component contains mostly whey. For most of the history of dairy processing, the whey was discarded and certainly not coveted by fitness enthusiasts.
In recent decades, though, researchers began to study whey and found that it is a valuable source of protein in its own right.
In fact, whey comprises 20% of the protein in milk and is actually absorbed more quickly and completely by the human body than any other protein that we know about. That fast absorption has been shown to increase the rate of muscle synthesis, which is pure music to bodybuilders’ ears.
This makes whey ideal for times when you need a quick infusion of protein, like when you wake up or after training. What’s more whey isolate is almost entirely protein with just trace amounts of lactose, making it suitable for many who can’t normally tolerate dairy. Whey concentrate, on the other hand, is less processed and slower digesting. It also costs slight less.
Casein
The other, more abundant milk protein, is casein. In contrast to whey, casein is absorbed fairly slowly, making it suitable for times when you need to go without eating for awhile, like overnight.
That slow absorption may also have powerful implications for bodybuilders, as research shows that casein slows protein breakdown, which can help bodybuilders stay in an anabolic – muscle-building – state.
Egg Whites
Before whey began to get noticed by lifters and others in the fitness industry, egg white protein was considered the gold standard as far as absorbability by the human body. It sat at the top of the protein Biological Value chart and was the baseline for comparison of all other proteins.
While pure egg white protein misses out on some of the vitamins and healthy fats that whole eggs provide, it’s a great source of pure protein with no fat or extraneous calories. Even in these days of designer supplements and whey supremacy, egg whites can be a solid protein source for hard-training bodybuilders.
Other Options
The great thing about today’s crowded supplement industry is that you have plenty of choices. If you want to branch out from whey, casein, and egg protein, you can try plant-based sources like pea, soy, or rice protein. Just be aware that they will likely be more expensive because it takes much more processing of plants to yield reasonable amounts of protein, and the biological values won’t be as high, either.
You should also talk with a doctor or dietician to figure out what protein sources are best for you, especially if you have any health issues.
For most lifters, though, the triumvirate of whey, casein, and egg whites will serve all of their “extra” protein needs.
