Protein Supplements. Comparing Each.
They say there is a lot of fish in the sea. And by fish, I think they meant protein. Whey protein, casein protein, hydrolyzed protein, and many more. Yes, the lineup of supplements today is getting pretty lengthy and is therefore worth discussing given the variety.
The Protein Comparison
And comparing here is good because although these proteins are in fact, well, protein; the amino acid quality, digestibility, and rate in which these proteins are absorbed are all a bit different. So, you thought all fish were the same eh? Well in the case of protein, not so much.
Comparing Protein Supplements
Terms to know:
Biological Value: A measurement of protein quality, efficiency in the body, & magnitude of essential amino acid quantity [2].
PDCAAS (Protein Digestibility Corrected Amino Acid Score): A measurement based on the fecal amino acid digestibility of preschool-aged children [24].
Whey Protein
Whey protein, which is a component of all animal dairy, is unique in the sense that it digests and enters our bloodstream rather quickly (~10g per hour [16]). It's also the highest quality protein we can consume, is easy to mix, contains high levels of leucine (which is important for muscle protein synthesis [25]), and is a very popular protein supplement for our general daily use. Typically being sold in 3 specific forms (concentrate, isolate, hydrolysate), these whey proteins can vary slightly in terms of their intended use. Let's talk about each of the 3.
1. Whey Protein Concentrate
Whey protein concentrate which can be sold in products titled "100% Whey", "Whey Protein", or any other general name with the word "Whey" in it, is a popular form of whey protein as it is not as processed as the other 2 options. Being filtered to contain up to 80% protein per gram while the remaining 20% is a mixture of both fat and sugar (lactose) [4], whey protein concentrate typically has less protein per serving compared to the other 3.
Breakdown:
Whey protein concentrate is a "concentrated" form of whey protein that leaves behind a good amount of protein (up to 80%), but slightly more sugar and fat [2][4].
Whey protein concentrate is less processed/filtered when compared to the other two forms of whey which may reduce the chance of protein denaturing [2].
Who Might This Supplement Be For:
Anyone in need of a general, high-quality protein supplement.
Anyone wanting a protein powder to drink either before or after a workout.
Anyone looking to reach their daily protein goals and need a supplement to help them.
2. Whey Protein Isolate
Whey Protein Isolate, or whey isolate for short, is another common form of whey protein but differs in regards to the level of processing it undergoes. Being an isolated form of whey as the name implies, this whey protein is "isolated" to contain roughly 90% protein, or more, per gram [2]. This makes the protein content slightly higher when compared to the concentrate and is also lower in sugar and fat [3].
Breakdown:
Whey protein isolate is an isolated form of whey that contains more protein per gram.
It's more processed and as a result, can be exposed to the possibility of protein denaturing (proteins that have been altered in their form, and thus, their function) [2].
Possibly digested and absorbed quicker than whey concentrate.
Who Might This Supplement Be For:
Those looking for a protein supplement with minimal fat and sugar/lactose.
Those who need a protein supplement that's easier on their digestion.
Those who don't want to spend more for a Hydrolysate, but still want more protein per serving.
3. Whey Protein Hydrolysate
Still being considered an isolated form of whey, Whey Protein Hydrolysate is unique in the sense that it has already been "broken up" so to speak into its former smaller pieces: peptides and amino acids. This may result in enhancing the ease and speed of digestion as the bonds that hold the proteins together are already broken up (peptides being short-chained amino acids and amino acids being the actual building blocks of the peptides/whole proteins themselves) [16][17].
Blue dots represent amino acids in whey protein while the pink shapes represent the protein-specific enzymes that break down the peptide bonds (red lines) into individual parts: amino acids.
This bond-breaking normally occurs in the stomach during digestion, but since our hydrolysate is already treated with these protein-specific enzymes, this step has already been expedited for us [16][17].
Breakdown:
Whey Protein Hydrolysate is a whey protein isolate that has had a protease/proteolytic enzyme added to the mix. This splits the protein into smaller parts before ingestion.
It's a protein that will absorb faster than whey concentrate/isolate.
Who Might This Supplement Be For:
Athletes that train extremely early in the morning, or multiple times a day, in which they need amino acids around the clock.
The general population that trains early in the morning and doesn’t like to eat anything prior to their workouts.
Those who want a fast-digesting protein without the effects of lactose
Casein Protein
Being the other form of protein that makes up the remaining 80% of our dairy milk, casein protein differs a bit from whey in terms of how quickly it will digest. Known to actually form a bolus in the stomach after being consumed, casein protein is actually released into the bloodstream over the course of 6 to 7 hours (~6g every hour ) [18][19]. It is therefore great to have before bedtime; is a good supplement to have as a stand-alone meal, and it can also be utilized first thing in the morning when combined with a whey concentrate or isolate of your choice.
Breakdown:
Casein can supply amino acids to the muscles for up to ~ 7 hours.
It’s a protein supplement that typically has no lactose.
Can be a very useful supplement in conjunction with whey.
Can really be helpful when traveling, or when meals are inconsistent.
Who Might This Supplement Be For:
People who often travel and find themselves without food.
Those who may not exercise until mid-afternoon but want a solid protein meal first thing in the morning.
People looking for a protein supplement to consume before bed.
Egg Protein
Egg protein, which is not as popular as the other two options, is a protein supplement not associated with dairy whatsoever. It’s extremely high quality and bio-available for our body to use [2], digests slower as seen with casein protein (~3g per hour [16]), and is fun to cook with granted you like oatmeal... recipe coming soon.
It's also lactose-free since it isn't a form of dairy and, just like whey protein, is arguably the highest quality protein that you can consume (coming in 2nd place next to whey). I personally like egg protein for the texture and taste, however, some actually dislike it for this same reason. Regardless, it's a superb protein and comes in handy when making different protein recipes.
Breakdown:
Has a Biological Value of 100% [2].
Does not contain lactose.
Is great to use when cooking and can be used in a similar manner as casein.
Who's this supplement for:
Those who are not a fan of dairy/lactose.
Those looking for a high-quality protein supplement that digests a bit slower.
Plant-Based Protein
Plant-based protein comes in many different forms and is totally dependent on the source from which it came. Hemp, Soy, and Pea are among the most common types of plant-based protein so without covering too many options, we'll just be talking about these 3.
1. Soy
Soy protein, as the name implies, is a plant protein that's been derived directly from the soybean (think of edamame from your favorite sushi spot).
It's surprisingly good in terms of its quality (having a biological value of roughly 74% and a PDCAAS of 1 as well [2]); is a complete protein by itself [7] (meaning that it has all of the 9 required amino acids), and can be beneficial for women during the early stages of menopause [6][7][8] (soy can mimic estrogen and how it functions).
Also, soy protein does not seem to impact testosterone in men and can be a great supplement to incorporate in order to spark healthier eating habits [9][10][11]. All in all, soy is a fantastic plant protein that will get the job done for those who wish to try it.
Breakdown:
Comes from the soybean.
Is a high-quality plant protein (and high-quality protein supplement in general).
Might be helpful for women producing less estrogen as seen during menopause.
Contains all 9 essential amino acids.
Who Might This Supplement Be For:
Anyone looking for a high-quality plant-based protein.
Anyone wanting to switch to only plant-based foods and need a complete protein to supplement with.
2. Pea
Pea protein, being an extract of the protein found in peas, is another popular plant-based protein found on shelves worldwide. It's a moderate quality protein having a biological value and PDCAAS of roughly 65% and .64 respectively [12][20], and it also contains all 9 essential amino acids making it a complete protein itself.
However, because the biological value measures how well our body utilizes a specific protein, in conjunction with the number of essential amino acids it contains, pea protein is on the lower end when compared to the other options.
But, if you choose to combine pea protein with another plant-based protein such as pea+soy, pea+hemp, or pea+hemp+rice, this problem will be greatly reduced. This is because combining these various plant proteins together will improve the amino acid profile and biological value respectively [12][20].
Breakdown:
Pea protein is a complete protein with a lower biological value than soy.
Pea protein alone may not be the best choice. It may be best when consumed with other plant proteins.
Who Might This Supplement Be For:
Those looking to add to their plant protein lineup.
Those looking for a pea-specific protein but consume a wide variety of proteins on a daily basis.
3. Hemp
Hemp protein, which is actually extracted from the hemp seed itself, is our 3rd and final plant protein that is commonly bought among consumers. It typically contains less protein per scoop; has more carbohydrates and fats as well, and is also a complete protein along with our other two plant options.
As with pea protein, its PDCAAS comes out a bit lower at .49-.53 which makes it a good option to take when mixed with other proteins [12][13]. Again, hemp+soy, hemp+rice+pea, etc. are all favorable options over-consuming hemp protein alone as doing so will increase the quality of the supplement [12].
Amino acids aside, hemp protein also has some additional nutrition that the other proteins tend to lack. For example, 1 serving of hemp protein boasts ~8g of fiber* (*servings will vary base on the brand) and also contains a form of omega-3 fatty acid known as "Alpha-Lipoic Acid" or ALA [21][22][14][23].
Breakdown:
Hemp protein, as with pea, has a lower PDCAAS and is best consumed with a protein powder blend.
It comes packed with other nutrients and essential fatty acids; ALA specifically.
Who Might This Supplement Be For:
Those looking for a protein supplement that can also be used as a meal replacement.
Those looking for a protein supplement with fiber.
Those wanting a hemp-based protein, but also consume a wide variety of other proteins on a daily basis.
So Which Protein Should You Choose?
And the answer is, the one you're most eager to try. So long as:
You're eating protein over the course of the day
Eating protein before your workout
Including different protein sources that contain a wide variety of amino acids
Because overall, that's why we purchase supplements; to have on occasions where specific nutrients might be needed. So again, which one is right for you? That'll be based on your lifestyle, preferences, and purpose for buying a specific supplement.
In general, however, purchasing both a whey-based protein and a casein-based protein can be a good thing to have around for whenever the occasion calls. This will cover the convenience aspect of both short-term and long-term protein requirements, while also giving you the versatility for various protein powder recipes.
References
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3 Geiser, M. (2003). The wonders of whey protein. NSCA’s Performance Training Journal, 2(5), 13-15.
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