This Protein’s For You!

Posted on March 24, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , |

There’s so many different types of protein out there and they are not all made alike.  It can be kind of overwhelming when you are fresh on the scene, so here’s your go-to guide to protein powder shopping!

Whey – (25g protein/ 30 gram scoop.) Derived from milk, this is the most common powder you will see as it is the most complete protein out there with the highest biological value.  Biological value is a scale that measures how much the body can absorb and use protein. The higher the BV, the more protein your body can absorb and retain.  This is also the fastest absorbed, so it is perfect for right before and/ or after your workout to help your muscles recover after breaking them down with weight training.  I’ve tried several and I like EAS, Designer Whey, Jay Robb, GNC brand, Gold Standard.  I dislike the taste of Muscle Milk Light and Pure Protein.

Now, there are two different kinds of whey…

Whey Protein Isolate – This has been chemically purified to remove pretty much anything other than the actual protein source. Generally speaking, isolates are 90% or more, pure protein.

Whey Protein Concentrate – This is not as pure as an isolate, and generally contains 70 to 85% of the protein source. Concentrates contain more fats, carbs and lactose.

Casein – (15 – 20g protein / 30 g scoop.) Casein is a slow digesting protein source that comes from milk.  Casein continues to feed your muscles long after whey proteins have dropped off. Studies have shown that casein protein can sustain steady amino acid elevations for  7 hours!  This is designed to be used WITH whey protein for post-workout, especially if this is going to be your only meal for a couple of hours.  This is also your go-to protein choice for the evening hours to work while you are sleeping, the time when our muscles do most of their repairing and rebuilding.

Egg White – (24g protein/ 30 gram scoop.) Egg protein comes from egg whites, which I’m sure you already guessed.  It is absorbed at a pace somewhere between that of the quick & efficient whey and the slow and thorough casein.  Any reason to consume this rather than one of the previous two?  Not necessarily because it is about the same BV as whey & casein, and it is also virtually carbohydrate and fat free.  But perhaps if you are allergic to one of the first two, this would be a good option.  Here’s a great option if you are looking for a good egg white protein .

Soy – (20 – 25g protein / 30 g scoop.) This is a great option if you are vegan or avoid any kind of animal products as it is derived entirely out of soy beans.  You can use this any time of the day as your protein in a meal as a shake, but can also be added in place of flour or with other ingredients to make a meal high in protein.  It has minimal to no fat, cholesterol and lactose.  I’ve never tried this but if you have, I want to know what you think!

Hempseed – (10g protein / 30 g scoop.) This comes from the cannabis sativa seed, but no, it won’t get you high!  Here’s another vegan protein alternative to meat or dairy.  It has all of the necessary amino acids to make it a complete protein but it has a lower protein content than soy, or any of the others listed here.  Hemp protein is also high in essential fatty acids, with around 80 percent of its total oil volume being made up of healthy Omega-3, -6 and -9 fats.  This is great to use for a shake or the oil version is a great alternative to olive oil or another cooking oil.  Once again, I’ve never tried this but if you have, I’d love your input.

Pea – (15g protein / 30 g scoop.) This protein comes from yellow peas, is vegan and gluten free.  It can be blended into smoothies, or added to soups or stews or sprinkled on to other dishes. You may also add it to rice, oatmeal or other grains, or any vegetable dishes to add protein, especially for those who are vegan.  The BV here is lower, so the body can only absorb about 65% of pea protein so you would need to use more.  It can be one of the less expensive vegan proteins, but I have heard it does not taste good at all.

Brown Rice – (15 g protein / 30 g scoop.) Here we have another vegan and gluten free protein choice.  This is not a complete protein, as it lacks lysine which is necessary for hormone production and bone growth.  You can however use this in combination with dairy milk or soy milk to make it complete.  The BV is between 70 – 80% here.  I’ve never tried this but I have read that is can be chalky.
Hope that helps!!

Kyra Williams,

The Get In Shape Girl

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3 Responses to “This Protein’s For You!”

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Great post Kyra on all the different proteins. At the moment I’m using a brown rice protein from sun warrior. I have the chocolate and the vanilla flavour, it’s super tasty but you’re right, it is kind of chalky.I’m going to try it for a while because I’m conscious to I’m eating a lot of animal protein products. I did a course in the Happy Pear in Greystones(the guys running it are super hot). Anyway it was on healthy eating from vegetarian sources.

The Brown Rice is chalky and gross. I definitely don’t recommend it!

I have been using rice protein powder. It costs a LOT less and has fewer calories. It may not act as quickly, but I can live with that. Thanks for the useful comparisons.


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