Which type of protein is right for you?

There are a lot of different types of proteins to consume.  This article from the NSCA illustrates the differences between these proteins; I will highlight a few.

Whole Foods-  A great source of dietary protein, can be used post-exercise without taking on any extra calories of a protein shake, also making it a cost-effective decision.  They take longer to digest, which keeps a steady rate of AA's going to the muscle.  These foods usually take preparation and time to cook, but it's a better option than consuming processed foods like hot dogs, canned foods, and microwavable meals.  Fish, beef, chicken, and eggs are great sources of proteins that also contain many EAAs and other micronutrients.  Milk contains both whey and casein proteins.  It can facilitate post-workout glycogen restoration.  Milk is rich in EAAs and is much cheaper than protein powders.

Whey Protein- Isolated from milk, and has a quick assimilation rate; can be rapidly absorbed by the body.

• Whey Concentrate - Least processed and contains less available protein.
• Whey Isoloate - Processed more to increase the amount of protein and also to remove impurities.
• Hydrolyzed Whey - Predigested by enzymes, breaking the protein molecules into smaller peptides. This allows the protein to rapidly enter the bloodstream.

 Because of the rapid rate of assimilation, whey doesn't need to consumed in such high quantities.  If too much is ingested, it will be converted to fat or excreted through the urine; sounds like a waste of money to me.

Casein protein- The main protein found in milk; releases amino acids into the bloodstream much slower than whey, keeping a balanced flow of AA's. Some companies are now selling a casein/whey protein mixture to offer both slow and fast acting amino acids.


Soy Protein- A plant protein (not derived from milk).  It contains antioxidants called "isoflavones." These antioxidants are good for the body, however have been suggested to have the negative effect of increasing the estrogen content in men.  This effect is undesirable in most men (especially those who resistance train), when most who are resistance training want to utilize (and increase) the amount of testosterone in their bodies to maximize performance.  When it comes to muscle repair, whey and casein are better, but soy protein still has some promise in regards to antioxidants.

Amino Acid Supplements- There are 9 essential amino acids (cannot be synthesized by the body) and 11 non essential amino acids (can be synthesized by the body).  Proteins provide many of these, with whey protein providing many of the essentials.  AA supplementation (with or without another source of protein) may be as beneficial as using a different type of protein after exercise.  The supplements that offer the most EAA's will be the best for tissue repair.

http://journals.lww.com/nsca-scj/Fulltext/2009/02000/The_Post_Workout_Protein_Puzzle__Which_Protein.4.aspx