Everything About Protein Powders: Whey Protein, Casein, Pea Protein, or Soy Protein



The use of protein shakes is very versatile and can be used for both fat loss and muscle gain. Obtaining an adequate amount of amino acids is essential to protect muscle mass and prevent protein catabolism.

For many people, it can be complicated to understand the variety of options available and how to choose the right protein according to their goals. In the market, we mainly find four types of proteins:

 

1. Whey Protein:

It is obtained from the liquid part of milk that remains after it has been processed, mostly to create cheese. It is a high-quality protein with a high content of BCAAs (Branched-chain amino acids). These essential amino acids are leucine, valine, and isoleucine, which prevent muscle fatigue, avoid protein catabolism by preserving muscle mass, and help maintain strength.

This protein is low in calories and carbohydrates, rich in vitamins and minerals, sugar-free, and fat-free. It also absorbs quickly (30 min to 1 hour). But... How can we find whey protein?

  • Lactoserum Protein: It is a product of filtering whey without heat. With it, you will feel 100% satisfied. It contains 90% protein. It absorbs in 30 minutes to 1 hour.
  • Concentrated: It contains 80% protein; it contains lactose and fat. Some minerals are removed to increase the concentration of biologically active peptides, which form proteins, helping muscle recovery. It absorbs in approximately 1 hour.
  • Isolated (Isolate): It contains 90% or more protein, is fat-free and lactose-free, which is why I consider it a better option if you want to lose fat. It absorbs in 30 minutes.
  • Hydrolyzed: It is the same isolated whey protein, but pre-digested, which makes amino acids efficiently available, making it faster to absorb and easier to digest (15-30min).

 

2. Casein:

It is another protein obtained from cow's milk. The peptides present in casein help with the consumption of vitamins and minerals. In addition, it can form a kind of gel in the stomach that provides a slower, but sustained, release of amino acids, which maximizes protein utilization and at the same time keeps you satisfied for longer. It is most useful if you want to gain muscle mass.

 

3. Pea Protein:

It is very popular among vegans, as it is a good source of BCAAs, and is also high in lysine, an amino acid that converts into carnitine (a molecule responsible for producing energy). It contains approximately 30% iron.

 

4. Soy Protein:

It is widely used as a vegetable protein source; especially by vegans or those who are lactose intolerant, as it contains BCAAs, glutamine, and arginine. It has little fat and is easy to digest. Like whey protein, you can find it concentrated and isolated. The isolated form has 90% protein. It is also an option for those with casein allergies. However, most of the soy grown in the United States is genetically modified and highly processed, and its content of phytoestrogens and goitrogens can cause alterations in estrogens and thyroid hormones, so fermented soy is generally recommended. If you still want to opt for soy protein, choose organic soy and avoid taking it frequently.

 

Recommendations for choosing a good protein powder:

  1. Look for those that have 15 to 25 grams of protein per serving.
  2. Choose those that are free of chemicals and additives.
  3. Choose those that are sweetened with Stevia.
  4. If you have hormonal problems, choose those that are soy-free.
  5. To prevent future allergies, try to vary your protein sources, especially if you are sensitive to certain foods.
  6. If your goal is to lose fat, always opt for isolated protein and use 1 scoop per day.
  7. If your goal is to maintain weight, consume it 1 or 2 times a day.
  8. If your goal is to gain muscle mass, consume it 2 times a day.