Health

9 Types of Protein Powder

Protein powder scoop and shaker in handWhey protein isolate is the gold standard of protein powder and the only one I take other than collagen, but it’s not the only one out there. There are many reasons to branch out beyond whey to other protein powders. It’s possible that from time to time you want several different types. Maybe you’re just curious about what else is out there, or perhaps you just don’t want any animal protein. Whatever the reason, I thought I’d give you some background on some of the more popular protein powders, including whether they make a meaningful contribution to our essential amino acid intake. Are not.

Before we start, let’s talk about how we can measure protein usability.

BV (biological value) is a way to measure the “usability” of a protein. A biological value test measures the amount of nitrogen present in urine and feces after eating to determine how much nitrogen is retained and used by the body. If very little nitrogen shows up in the toilet after eating a certain protein, that protein has a high BV. If a large amount is present in the toilet bowl, that protein has a lower BV.

The higher the BV, the greater the percentage of available proteins that can be synthesized by the body’s cells. A higher BV usually indicates a larger amount of essential amino acids—amino acids that the body cannot synthesize or convert and must instead get from the diet—but it does not measure them specifically. .

However, please note that the biological value does not refer to the amount of protein in the flour; It just refers to the usability of the protein in the dough. A particular powder may contain 60% protein, and the biological value will tell you exactly how much of that 60% can be used by the body. Different flours have different protein content. For example, hemp protein is usually about 50% protein, but it varies by manufacturer. A quick glance at the nutrition facts will give you a better understanding.

There is also an amino acid score that regulates protein digestibility (PDCAAS), which is the method by which the World Health Organization and FDA evaluate protein values. It is a newer model and it is based on the amino acid needs of humans, especially children, as well as their ability to digest and absorb. To determine PDCAAS, they measured the amount of nitrogen in the stool and tracked the amount of essential amino acids in each protein powder. Most brochures use BV, but PDCAAS is more precise for what we’re interested in. Whey protein isolates (both isolates and concentrates) have an optimal PDCAAS of 1.

A newer method for quantifying protein quality is the DIAAS, or Digestive Indispensable Amino Acid Score. This is similar to PDCAAS, but instead of measuring nitrogen in the stool, it measures nitrogen in the ileum after it leaves the small intestine and before it travels down the large intestine. This is more accurate than measuring the amount of protein in the stool, as the amount of protein in the stool may be lower because gut bacteria metabolize the protein. Measuring it in the ileum only reflects what the body has absorbed.

No matter what method you use to quantify protein quality—BV, PDCAAS or DIAAS—animal proteins like whey are superior to plant proteins. So, as a good general guide, it’s probably safe to assume that an animal protein powder will be of a higher quality than a plant-based protein powder. That said, let’s get into the specific powders ranked by overall quality and usability.

Top 9 protein powders

1. Whey Protein Powder

  • BV: 104-159
  • DIAAS: 1.09-1.13
  • PDCAAS: 1.00

The gold standard to compare everything else. Whey beats them all. It is rich in essential amino acids and has numerous benefits for immunity, muscle building, performance, cognitive function and overall strength. Read more about whey to discuss its benefits.

2. Egg white protein powder

  • BV: 100
  • DIAAS: 1.13-1.16
  • PDCAAS: 1.00

Egg white protein powder is another high biological value protein option. In fact, it is so bioavailable that it represents the BV index over all others (which is why whey can have a BV index in excess of 100). All amino acids are represented. If you’re concerned about oxidized cholesterol, stay away from all-egg protein powders. You can buy a minimally processed whole egg powder with very little oxidation, but you will probably end up spending a lot of money. Instead, just eat real eggs or use egg white powder.

3. Casein Protein Powder

  • BV: 77
  • DIAAS: 1.08-1.12
  • PDCAAS: 1.00

Derived from another part of milk protein, casein protein powder does not absorb as quickly as whey. It’s a complete protein with a full spectrum of amino acids (including large amounts of glutamine, which helps transport nitrogen to tissues), like whey, but it can pose problems for people with diabetes road. casein intolerance. People with a milk allergy should probably avoid it. Bodybuilders swear by casein; they dig it because of its slow absorption rate and tend to take it before going to bed. One study (industry-funded) establish that casein is inferior to whey protein in terms of body composition and muscle strength results, so I wouldn’t replace whey with casein just yet. There may be some benefits to taking both, as both casein and whey are a package deal by nature. Milk is definitely a popular post-workout recovery drink, and it contains both casein and whey.

4. Soy protein

  • BV: 74
  • DIAAS: 0.91-1.00
  • PDCAAS: 1.00

Soy protein is actually one of the more complete plant-based proteins, and it can certainly fill some nutritional gaps for people who don’t eat any animal products at all, but there are downsides. point. One big problem is that soy protein supplements have been shown to reduce testosterone production in men.

5. Potato protein

  • BV: 70-75
  • DIAAS: 0.87-0.93
  • PDCAAS: 0.92-0.96

Potato protein is my favorite vegetable protein. Protein powder is not very economical or widely available, but potatoes have almost complete protein, as good as soybeans without the negative impact on testosterone. If this becomes more popular, I would recommend it to any vegan.

30 grams of potato protein compares favorably with 30 grams of milk protein in resistance-trained individuals looking to increase strength and size. However, please note that 20 grams of milk protein is more effective than 20 grams of potato protein. The lower the value of protein, the more absolute protein you need to eat to get the same effect.

6. Pea Protein

  • BV: 65
  • DIAAS: 0.82-0.90
  • PDCAAS: 0.89-0.93

I usually reduce the vegetarian protein powder. In my experience, they don’t perform as well as animal-based ones. We don’t intend to get all our protein from plant sources, and our absorption of plant-based protein isn’t efficient, so you’d have to consume more pea protein powder to get enough — and this can be quite expensive. Furthermore, pea protein powders tend to have a lower protein content by weight than animal protein powders. No protein powder is perfectly primitive, but pea protein powder is even less so. However, if egg and milk protein powders are off limits for any reason, try pea protein.

Compared to the massive effects of whey, pea protein has a mediating effect on post-workout muscle damage. And that is to take pea protein 3 times a day. So yes better than nothing, but still not as good as whey.

7. Wheat Protein

  • BV: 64
  • DIAAS: 0.25-0.42
  • PDCAAS: 0.25-0.45

If you refuse to use whey protein, egg protein or casein, you can choose to eat whole wheat gluten. Activated gluten, of course zonulinregulate intestinal permeability and increase leaky gut of all those who eat it.

8. Rice Protein

  • BV: 59
  • DIAAS: 0.47-0.64
  • PDCAAS: 0.47-0.70

Rice protein powder is made by isolating protein from brown rice grains. Rice already one of the least irritating grains out there, so a small amount of amino acids made from rice will work just fine. You won’t absorb or digest rice protein as easily as animal protein, but that’s okay.

There was one study that showed that taking rice protein supplements had the same effect on strength and muscle gain as whey supplements, but it took a huge dose to get there: almost 50 grams. You can achieve the same effect on muscle protein synthesis with just 20 grams of whey isolate or 30 grams of potato protein.

9. Hemp Protein

  • BV: 48-53
  • DIAAS: 0.46-0.51
  • PDCAAS: 0.46-0

Hemp is another option for vegetarians (or nutrition explorers). Like other vegetarian protein powders, hemp is slightly lower in protein than powders made with animal protein (or even other vegetarian powders). It usually contains a lot of fiber and a little more fat than other flours, but fiber-free versions exist. Again, not my first choice and it’s quite expensive, but hemp powder has a relatively good taste and usually comes with some minerals like magnesium.

However, there are no published studies on hemp protein synthesis and muscle protein. The closest I’ve been able to find is one where hemp protein lowers blood sugar compared to eating an equivalent amount of carbs, which should come as no surprise.

Choose the right protein powder for you

When choosing which protein powder is right for you, it’s important to keep these three factors in mind.

  • Protein quality: Choose a protein powder that scores well on all three measurements—BV, DIAAS, PDCAAS
  • Proportion of protein by weight: Choose a protein powder with a high protein-to-weight ratio. If 100 grams of whey powder contains 90 grams of protein and 100 grams of gluten soy rice protein powder contains 70 grams, then whey is more focused on what we really care about—protein. You don’t want to eat half a cup of flour just to get 20 grams of protein.
  • Protein efficiency and economy: You’ll need about 30-50 grams of plant protein in a single shot to get the same effect as 20 grams of whey isolate. That’s going to get expensive, fast.

Do you need protein powder?

whey protein powder proven to be the most effective. All in all, protein powder can help athletes recover from a workout and it doesn’t have to be dairy, if you’re sensitive. There’s nothing wrong with dipping (or even throwing yourself in) protein powders instead, and in the case of casein and egg whites, you can even see additional benefits by incorporating them into your regimen. his whey.

But that doesn’t mean you demand protein powder.

Take your time and evaluate your diet. You may find that you don’t need additional flour. I certainly don’t need any, but that doesn’t mean I don’t occasionally enjoy a big milkshake after an intense workout, just for the anabolic effect as well as convenience. and taste. If you’re not getting enough protein or don’t have time to cook each meal, try some protein powder. If not, eat steak.

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About the author

Mark Sisson is the founder of Mark’s Daily Apple, godfather of the primeval food and lifestyle movement, and New York Times best-selling author of The Keto Reset Diet. His latest book is Keto for life, where he discusses how he combines the keto diet with the Primitive lifestyle for optimal health and longevity. Mark is also the author of many other books, including Basic blueprintis credited with fueling the growth of the primitive/classical movement in 2009. After spending three decades researching and educating people on why food is such an important ingredient to achieve and maintaining optimal health, Mark has debuted pristine kitchena food company that creates Primal/paleo, keto, and Whole30 kitchen-friendly staples.

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