{"id":28687,"date":"2017-10-14T09:15:24","date_gmt":"2017-10-14T13:15:24","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=28687"},"modified":"2018-01-18T12:45:09","modified_gmt":"2018-01-18T17:45:09","slug":"best-protein-powder-whey-casein-vegan","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/best-protein-powder-whey-casein-vegan\/","title":{"rendered":"How to Choose the Best Protein Powder for You"},"content":{"rendered":"
\"How
Photos: Pond5<\/a>; Perry Santanachote<\/figcaption><\/figure>\n

Walk up and down the aisles of any major supplement store, and the sheer variety of protein powder options can be overwhelming. Protein sources<\/a> range from whey to soy to pea (yes, pea as in the vegetable). And they come in hundreds of flavors, including “Rocky Road,” \u201cBirthday Cake\u201d and “Extreme Milk Chocolate” (not to be confused with “Double Rich Chocolate,” of course). On top of all that, there’s deciding whether or not to shell out for premium options like “hydrolyzed” and “isolate,” which come with a considerably higher price tag.<\/p>\n

But is it worth springing for a pricier protein powder<\/a> that claims to digest faster or deliver more nutrients to your muscles? And how do your personal goals and dietary needs factor in? To help you navigate the confusing world of protein powders and pick the right one for you, we\u2019ve highlighted the most common types of protein powder and the best uses for each.<\/p>\n

RELATED:<\/strong> The Beginner’s Guide to Using Protein Powder<\/a><\/p>\n

Protein Powder for the People<\/h2>\n
\"Whey
Photo: Pond5<\/a><\/figcaption><\/figure>\n

1. Whey Protein Powder<\/h3>\n

Perhaps the most common and cheapest variety of protein powder on the market is whey protein<\/a>. Found at any supplement retailer and now many grocery stores, it boasts an impressive array of vitamins and minerals. That’s why this dairy-based product has become a post-workout staple among pro athletes and recreational gym-goers alike. And there\u2019s good reason whey is a popular way to go. It has been shown<\/a> to help repair muscles post-strength session, and increase muscle strength and size when consumed within two hours<\/a> of your workout.<\/p>\n

But it\u2019s not as easy as grabbing any old jug and hitting the road. Consumers have the option of “hydrolyzed,\u201d \u201cisolate,\u201d and more. At its core, “hydrolyzed” means the product has broken down from whole proteins down into smaller groups of amino acids (the building blocks of proteins), also referred to as peptides. This method is meant to improve the speed of digestion. Another term, “isolate,” refers to a purification process where supplement companies attempt to get the purest form of whey protein possible.<\/p>\n

RELATED:\u00a0<\/strong>10 Delicious Protein Pancake Recipes<\/a><\/p>\n

All of these processes sound great, but are they worth the additional $15 or more per container? Not necessarily<\/a>, research suggests. According to Brian St. Pierre<\/a>, sports dietitian and nutrition coach at Precision Nutrition, while specialized protein powders may be slightly more beneficial, the advantage is small in the grand scheme of sports nutrition. A basic whey concentrate protein powder from a reputable company can deliver great results, too, so long as adequate attention is paid to overall protein intake, optimal supplement timing<\/a>, and diet quality, St. Pierre says.<\/p>\n

\"Casein
Photo: Pond5<\/a><\/figcaption><\/figure>\n

2. Casein Protein Powder<\/h3>\n

Although it might not fly off shelves quite as quickly as whey, casein protein is actually very similar in more ways<\/i> than one. Like whey, casein protein comes from dairy and is actually the primary protein found in cow’s milk. Unlike whey protein, however, it digests slower due to a complex interaction with stomach acids. This results in a slower release<\/a> of essential proteins and amino acids, which makes casein the preferred supplement in situations when a slow release of nutrients is beneficial. (Think before bed when you\u2019re going seven to 10 hours without food).<\/p>\n

This same benefit is also thought to make casein protein a less optimal supplement post-workout<\/a> (when you want nutrients quickly). However, research indicates this might not be as big of a deal as we thought. In many cases, whey and casein can be interchangeable<\/a>, St. Pierre says. \u201cHonestly, it\u2019s pretty much an equal substitute. The research that compares whey to caseins post-workout is equivocal,” he says. You can stock up on both. But, according to St. Pierre, \u201cYour total protein intake far outweighs anything else.\u201d While that total amount will vary from person to person, the experts at Precision Nutrition recommend taking in 0.6-0.9 grams per pound of bodyweight<\/a> depending on activity levels. (More active individuals will need more protein.)<\/p>\n

RELATED:<\/strong> 21 Quick and Easy Protein Shake Recipes<\/a><\/p>\n

\"Pea
Photo: Pond5<\/a><\/figcaption><\/figure>\n

3. Pea\u00a0Protein Powder<\/h3>\n

In the land of muscle, sweat and ripped physiques, it’s hard to imagine that fuel can come from the almighty…pea. This 100 percent plant-based protein<\/a> is typically made from yellow peas and towers above common protein powders in a few regards. First, it is naturally fat- and cholesterol-free (it comes from a plant after all). Second, pea protein isn\u2019t derived from dairy, making it appropriate for those who are lactose-intolerant. Lastly, it’s completely gluten-free, which can help individuals avoid gastric distress when supplementing frequently.<\/p>\n

So is time to ditch your regular source of protein in search of the elusive pea? Not exactly. Pea protein has its benefits, particularly for those with specific dietary considerations. But that doesn’t mean it’s perfect for everyone. While pea protein is affordable and contains similar levels of protein <\/a>per same-sized serving as whey and casein, it has been shown to be deficient in one amino acid (cystine). If you’re having stomach trouble with your current protein powder, it might make sense to give pea protein a try. Otherwise, you could try rotating it into your supplement schedule to avoid boredom and mix up your nutritional routine.<\/p>\n

RELATED:<\/strong>\u00a0Hey Athlete, Thinking About Going Vegan?<\/a><\/p>\n

\"Soy
Photo: Pond5<\/a><\/figcaption><\/figure>\n

4. Soy Protein Powder<\/h3>\n

A mainstay in the households of many vegetarians, soybeans are another form of plant-based protein that still contain all of your essential amino acids (referred to as a complete protein). In studies<\/a>, soy protein also performs comparably to whey protein in terms of stimulating muscle growth after a tough strength training session. However, the benefits of soy extend beyond the gym. According to some research, isoflavones, organic compounds present in soy, have been shown to potentially reduce the risk<\/a> of cancer and cardiovascular disease.<\/p>\n

Soy protein<\/a> doesn\u2019t come without a possible downside, though. The isoflavones<\/a> can interact with hormones like estrogen and potentially skew hormone levels when taken in excess. For men, specifically, the fear is that increased soy intake could reduce testosterone levels<\/a>. However, research suggests that this shouldn’t necessarily be a huge concern for soy consumers<\/a>. According to St. Pierre, \u201cIf you are having a lot of soy-based foods<\/a> in addition to your soy proteins then, yes [you may want to cut back]. If you are having the occasional shake with soy protein in it, it\u2019s probably not anything to be concerned about,” he says. For those still wary of any ill effects, soy protein concentrate is always an option. Due to the way this protein variation is processed, it has a lower amount<\/a> of the potentially-negative isoflavones.<\/p>\n

\"Hemp
Photo: Pond5<\/a><\/figcaption><\/figure>\n

5. Hemp\u00a0Protein Powder<\/h3>\n

Made from hemp seeds, hemp protein is actually a derivative of another “supplement” altogether: cannabis. Of course, hemp protein contains very little THC<\/a>, the ingredient in marijuana that makes you feel high. So it’s safe to consume without any side effects. Nutritionally speaking, hemp seeds have more to offer than just protein content. For one, they are often thought of as a superfood<\/a> due to their high content of omega-3 and omega-6 <\/a>fatty acids. Hemp protein is also 100 percent plant-based and highly-digestible, meaning less GI distress for some users.<\/p>\n

Hemp protein does come with a few cons, though. For one, the high fat content results in a higher calorie count, making this protein powder a less-optimal choice if the goal is purely weight loss. It\u2019s also worth noting that because growing hemp is illegal<\/a> in many U.S. states, most hemp products are imported from other countries. This drives up the price making hemp protein one of the more expensive options on the market.<\/p>\n

RELATED: <\/strong>18 Protein Shake Recipes That Taste Just Like Dessert<\/a><\/p>\n

\"Rice
Photo: Pond5<\/a><\/figcaption><\/figure>\n

6. Brown Rice Protein Powder<\/h3>\n

While a big bowl of rice just won\u2019t cut it after a long weight session, a rice protein shake might. Surprisingly enough, this 100 percent plant-based protein stacks up well against the competition. In an eight-week study comparing the benefits of both whey and rice protein supplementation, researchers concluded that both offered nearly the same benefit<\/a>. Rice protein is also gluten-free, making it a safe (and economical) choice for those with gluten allergies.<\/p>\n

One downside to rice protein is that it tends to be low in certain amino acids \u2014 namely, lysine<\/a>. This means that relying on rice protein powder as your sole<\/i> source of protein likely isn\u2019t ideal. Pairing rice protein with other sources of animal or plant-based proteins is the best way to incorporate this supplement in your diet without missing out on essential amino acids.<\/p>\n

RELATED:<\/strong> 10 Irresistible Protein Cookie Recipes<\/a><\/p>\n

\"Mocha
Photo by Perry Santanachote<\/figcaption><\/figure>\n

7. Vegan Protein Powder Blends<\/b><\/h3>\n

The quest to find a quality plant-based protein doesn\u2019t mean you have to stick with just one source. Vegan protein powder<\/a> blends have become an increasingly popular choice, harnessing the power of hemp, peas, rice, quinoa and more \u2014 all in the same bottle. The result is a gluten-free, dairy-free and soy-free supplement that can nutritionally stand up against animal-based products<\/a>, without users having to worry about amino acid deficiencies (or an upset stomach).<\/p>\n

While some plant-based blends can be a bit more expensive than your average whey product, they can be a great choice for vegetarians, vegans (or anyone who wants more protein, sans animal-based products). And because these varieties can suit most dietary needs or restrictions, vegan protein powders<\/a> are a smart choice for households, gyms and dorms where there\u2019s more than one person fueling up.\u00a0<\/b><\/p>\n

The Bottom Line<\/h3>\n

When it comes to protein powder, buyers really do have a diverse choice. Powders come from nearly any source imaginable with a wide range of price tags to match. In the end, the type of protein powder you choose should reflect your dietary needs and food preferences. And, of course, if you\u2019re downing a protein shake or smoothie<\/a> each day, it should pass the taste test! Consider sampling single-serving packets first, so you\u2019re not stuck with five-pound tub of powder you can\u2019t quite stomach. If you\u2019re still stumped on which variety to choose, consult with a certified nutritionist. They can review your current diet, training goals and intended use in order to make the best possible decision for you.<\/p>\n

Originally published July 2014. Updated October 2017.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

From whey to casein to vegan protein blends, get the facts on the most popular protein powders on the market and the best uses for each. <\/p>\n","protected":false},"author":4,"featured_media":62579,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7],"tags":[53,71,135,80,122,86,191,341,344],"class_list":["post-28687","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","tag-fuel","tag-nutrition","tag-post-workout","tag-protein","tag-shake","tag-smoothie","tag-supplements","tag-tax1living-well","tag-tax2sports-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/28687","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=28687"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/28687\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/62579"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=28687"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=28687"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=28687"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}