A deeper look into protein powder supplements and their application
Things used to be easy. Picking a protein powder used to be as simple as deciding which chalky version of chocolate, strawberry, or vanilla you wanted to choke down post-workout.
But the late 90s and early 2000s are gone, and advances in food science have changed the game forever.
Now, the shelves are full of a slew of flavors and types, ranging from rocky-road whey protein to sweet vanilla plant-blends.
The good news: There is no longer an excuse to not get enough protein.
The bad news: Navigating this landscape can be confusing.
With a little bit of understanding, protein powder selection can be appropriately personalized based on individual needs and preferences.
What We Will Cover
A Fast Protein Recap
Protein Powder Sources and Types
Animal Proteins: Milk, Beef, and Otherwise
Milk Proteins
Whey Isolate
Casein
Milk Protein Isolate
Other Animal-based Products: Beef and Chicken Isolate, Egg Protein, And Collagen
Plant Proteins
Remind me: Why is Protein Important?
Protein is the structural and functional foundation of the body, supporting muscle mass, the production of immune cells, enzymes, and hormones. It can even serve as a fuel source when needed.
Proteins are made from twenty amino acids, which are divided into essential (EAAs) and non-essential (NEAAs) based on whether the body can produce them or not. There are nine EAAs that the body cannot produce internally and must be consumed. Their presence, or lack thereof, determines a protein's "quality." A high-quality, or "complete," protein contains all nine EAAs (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) in sufficient amounts to fully support physiological demands.
Protein Powder Sources and Types
Amino acids can come from both plant and animal sources. So, as long as the combination of all the food consumed in one sitting contains all the EAAs in adequate amounts, the meal is a high-quality protein feeding, and everything is great.
Pretty straightforward when it comes to food.
But the game becomes a little more nuanced once protein powders enter. With so many different sources of protein, which are absorbed at different rates, it can be tricky to make sure you are maximizing the potential benefits of protein powders. This complexity compounds once dietary preferences are added into the mix.
Understanding why to choose one type of protein powder over another can help you get the most out of protein powder supplementation.
Animal Proteins: Milk, Collagen, and Otherwise
Milk Proteins
Milk is naturally made of two types of protein: 20% whey and 80% casein. Both have a distinct way of interacting in the body and benefiting performance.
Through various processing techniques, these proteins can show up in three different ways in the supplement aisle.
Whey Isolate
Whey Isolate protein is probably one of the most popular versions of protein in the supplement aisle. This form of protein goes through the most processing, removing almost all lactose (read: milk sugar) and casein protein. Whey protein molecules are quickly absorbed by the body, resulting in a fast delivery method for amino acids (1).
Because of the quickness at which the amino acids are absorbed, this form of protein is the go-to for post-workout nutrition, quickly delivering much-needed amino acids to muscle tissue to support the recovery process.
Casein
Casein separation happens in a similar process to whey. When whey molecules are removed from milk protein, casein, along with other larger molecules, is left behind.
When ingested, casein forms a gel-like substance, slowing down its digestion and absorption into the body (1). These delivery kinetics position casein supplementation as the perfect overnight supplement, supporting balanced amino profiles during sleep (2).
Milk Protein Isolate
Milk protein isolate is the least processed form of milk protein powder and contains many of the same compounds as milk itself. With most, but not all, of the fat and lactose removed, milk protein isolate contains whey, casein, and some lactose and fat.
By combining the "slow" and "fast" absorbing casein and whey proteins, milk protein isolate provides a steady stream of amino acids, making it a great option for those with busy or irregular schedules. This helps support blood amino acid levels and anabolic status throughout the day.
Other Animal-based Products: Beef and Chicken Isolate, Egg Protein, And Collagen
There are other animal sources, outside of milk, that are often used as sources for protein powder supplements. Some of the most common are beef, chicken, egg proteins, and collagen.
While the sourcing is obviously different, the processes are very similar. Each goes through a specific process to ensure that the amino acids are separated from the rest of the compounds making up the source (for example: fats from chicken and beef, and yolks from egg whites) and subjected to processes that make them more digestible. Once these processes are complete, they are dried and made into powders.
These sources serve as a great source of complete proteins and a fantastic option for those who are sensitive to lactose or have other milk-related allergies.
Notably, these sources do not absorb as fast as whey protein, but are often faster than casein, making them a viable option for timely amino acid delivery.
Collagen
Collagen deserves its own section because it is so misunderstood. Though it is an animal-sourced protein, it is not complete. Collagen does not contain tryptophan and is lacking in leucine content, two EAAs, making it a very poor stimulator of muscle protein synthesis.
What collagen can do is support connective tissue, a key component to joint health and high-performance. Collagen is rich in glycine, proline, and hydroxyproline, amino acids found in ligaments, tendons, and cartilage. And when taken with vitamin C, collagen has been shown to support optimized cartilage synthesis, especially when consumed before training (3).
Plant Proteins
Plant proteins supply a fantastic option for individuals with a more vegetarian or vegan preference who are still looking to capitalize on all the benefits of protein supplementation.
Individual Plant Sources: Soy, Pea, Hemp, and Everything Inbetween
There is a wide spread of potential sources for plant-based amino acids. Many of the popular sources include soy, pea, hemp, and select seeds. Despite this variety, the processing techniques to remove the amino acids are very similar (4).
Every process has a common goal: remove structural barriers, free the protein fraction, and retain functional amino acid content with minimal damage. A common goal means common conceptual steps. Plant tissues are disrupted, proteins are released from fibers and starches, then isolated, concentrated, and purified.
The Caveat
There is a caveat, though. Since not all plants are complete sources of protein, extra care must be taken to ensure quality. For example, soy protein is considered to be a complete plant-based protein, while pea protein is not, due to lacking concentrations of methionine and cysteine.
Luckily, manufacturers realize this and have found ways to blend plant proteins in order to create complete protein products. With similar amino acid profiles, vegan and vegetarian protein powder supplements can deliver many of the same benefits as their animal-based counterparts.
NOBULL fully understands the science and the importance of complete amino acid profiles, no matter the source. That's why NOBULL's Plant Protein is a select blend of pea, brown rice, and pumpkin seed proteins to deliver a complete EAA.
