Review of 4 Different Protein Powders

Different Protein Powders

Written by Jordyn King, BS, MS 

Whether you’re a long time athlete or a fitness enthusiast , vegan, on a plant or animal based diet, everyone needs to include protein in their diet. Protein can be defined as an essential part of a nutritious balanced diet. Protein powders have been very trendy to meet a variety of criteria of nutritional needs. Protein powders are concentrated sources of either animal or protein powders that can be used to build muscle, repair tissue, help you meet your dietary needs, or even to replace a meal. Different protein powders can be higher or lower calorie, lower or higher fat content and lower or higher carbohydrate intake to increase or decrease your weight status. Not all powders are created equally and choosing which product can be challenging. However, it is essential to look at the nutrition label or nutrition facts on the protein product to see what you want to get out of your protein powders. Some protein powders can include animal-based supplements like egg, whey and casein and others can plant based or vegan protein powders to include Pea, hemp, rice or soy. There are so many options for nutritional supplements which allows individuals to find the best supplements for them and their needs.

Collagen 

Collagen is a structural protein that is made out of amino acids to hold cells and tissues together like glue.Collagen is the body's most abundant source of protein to help structure the skin, nails , bones, ligaments and tendons. More women use the supplement to prevent aging since the amount of collagen your body produces starts to decline overtime. Collagen protein powder is made from the connective tissues of cows or fish that you can add to your morning coffee, smoothies, or oatmeals in the morning. Collagen helps soothe achy joints, improve gut health, and reduce the appearance of wrinkles. An example of a protein collagen power is a Vital Proteins, two scoops provide 18 grams of protein. 

Pea protein 

Pea protein is a high-quality plant based protein, and is also high in irons. It is derived from yellow split peas that are dried and then ground up into a fine flour. Pea protein contains all the nine sources of the essential amino acids; however, the amounts can be minimal. The benefits of pea protein can aid in muscle growth, weight loss, and heart health. Pea protein has been gaining attention recently for it’s claim to increase your metabolism, reduce appetite, and helps control blood sugar levels (as do all proteins). Vegetarians and vegans often use this product to increase protein intake while those that cannot tolerate dairy-derived protein supplements benefit for the same reason. This protein contains high amounts of branched chain amino acids which aid in building up lean muscle mass and stimulating fat loss simultaneously. Pea Protein powder contains around 20-25 grams of protein per scoop. Overall, pea protein is low carb (7g), high protein (23g), and contains fiber, Vitamin D, Vitamin E, Vitamin K and Vitamin A.  

Whey 

Whey protein is one of the primary proteins that is found in dairy products and provides substantial amounts of essential amino acids that are needed to carry out the functions protein performs in the body. This form is typically in a powder that can be added to liquids or soft foods or blended with ice or fresh fruit. Some research suggests that whey protein can benefit those who are exercising, training, gaining weight, and recovering from burns and chronic wounds through wound healing. The main reason why people consume whey protein is to increase and build muscle mass. Whey protein contains around 24 grams of protein per scoop and only 3g of carbohydrates due to its animal based composition.

Casein 

Casein protein is a complex protein that makes up 80% of the protein in milk which contains all of the essential amino acids required for our bodies to function. Many casein protein powders are pure casein protein extract from milk and processed down into a fine powder. Casein increases protein synthesis building more muscle in the body. Casein and whey protein are different in terms of their bioavailability and on muscle synthesis. Casein protein is more of a slow digestion component of milk protein, while whey protein provides more amino acids. However, casein protein can improve recovery after workouts. Casein contains around 24 grams of protein per scoop and 3 grams of carbohydrates.  In conclusion, casein powder works slower because it’s slower to digest, stays in the body longer and works for longer, has a lower percentage of branch chain amino acids, stops the body from breaking down amino acids already available in the muscle, and increases protein synthesis less when compared to whey protein. 

Which one is best in any that help with weight loss specifically? 

As a nutritional professional, I believe through plant based supplements, pea protein might be the most helpful in consuming more protein in your diet while promoting weight loss through a natural supplement. There are no blood sugar dips or energy crashes like most trendy supplements which also provide naturally high in omega-3,6, and 9. Pea powder has all the nine sources of the essential amino acids, however, the amounts are minimal. Consuming pea protein will not provide as much protein as whey and casein protein supplements per serving, however, plant based protein provides more essential amino acids. Out of animal based protein powder, I would suggest whey protein instead of casein. Whey protein is going to absorb quicker in the body, promotes quicker protein synthesis, supports optimal recovery and lean muscle growth. Most of these protein powders contain almost the same amount of protein. Additionally, animal based protein products are going to be less in carbohydrate content than plant based powder products. Overall, It's important to note that consuming more protein than your body needs can have an adverse effect. 

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