Protein

Whey protein is perhaps one of the most popular protein sources, whey is used in the majority of protein products on the marketing. Whey protein is derived from milk and is a “complete” protein in that it contains all of the essential amino acids. It has the highest branched chain amino acid (BCAA) content found in nature. BCAAs are necessary for the maintenance of muscle tissue that tend to be depleted following exercise. Whey is digested faster than casein and more completely than soy proteins. It is very mixable because it dissolves easily in water and other liquids making it more appealing in some cases. Whey itself can be found in the following forms in various supplements:

Whey Hydrolysate: a “pre-digested” form that is assimilated more quickly by the body than other non-hydrolyzed types. This form is popular for use after exercise because of its increased bioavailability.

Whey Isolate: is a form of whey that is purified without the use of heat. This process of extraction from milk ensures that potentially beneficial immunoglobulins (constituents that stimulate the immune system) are not lost and isolates tend to be lower in less-desirable constituents such lactose, fat and cholesterol than whey.

Ion-Exchange Whey: the ion-exchange involves separating proteins based on their electrical charge. While this process can cause beneficial immunoglobulins (antibodies) to become unusable, the end product is lower in fat and lactose. In summary, you still get a quality protein, but you may miss out on other healthy benefits of whey.

Casein protein is found in milk. It has an excellent amino acid profile like whey protein, and is primarily known as a “slow-acting” protein. This is because it can take up to 7 hours to be absorbed by the body. Casein protein slowly enters the blood stream and has little impact on protein synthesis. It forms a gel-like substance in the stomach which results in a steady release of amino acids over a long period of time. It is often used in protein products with whey to provide a fast / slow-acting protein blend.

Soy protein is a good vegetable source of high quality complete protein which is very low in fat. Soy protein is derived from soy beans and contains an excellent amino acid profile. Soy protein products are high in phytoestrogens, which may positively support natural estrogen levels in women. Soy protein is also generally low in cholesterol and lactose. They are approved for those constituents including saponins, phytosterols, and isoflavones. Saponins support healthy immune system function and combine with cholesterol to reduce its absorption into the body through the small intestine. Phytosterols have also been shown to help maintain cholesterol levels already within normal range.

Whey protein digests more quickly, while soy protein digests more gradually. Together, they may provide a more prolonged, deliberate release of amino acids to key muscle groups.

Rice protein is often more easily digested than dairy and shared with soy the advantages of being completely vegan. It is quite popular among vegetarians, vegans, and people on gluten free diets, since it is free of gluten. Rice protein can also be added to smoothies or baked goods, making it a very versatile product.

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