There are a lot of different kinds of protein powder on the market and if you are just getting into weightlifting, body building, or fitness in general, it might be intimidating to decide what the best protein is for you. There are benefits to each kind but unless you start to get really into it, you will want to focus on two of them, Whey and Casein.
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Between those two, there are a number varieties on the market including whey protein isolate, whey protein concentrate, calcium caseinate, micellar casein, and milk protein isolate. So what are the differences between them?
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Well, let me start off by saying this; if you are new to supplements, I wouldn't get too caught up in either whey protein isolate or calcium caseinate. Whey Isolates are a more expensive then the concentrates and it is really only utilized by people who have a really high demand for fast protein absorption. Start looking at it later if you become obsessed with fitness down the road and/or you are already ripped. It is really only useful for people who need massive amounts of protein in a short period of time. Calcium caseinate on the other hand is opposite. It's super cheap due to how low quality it is. Just avoid it altogether. You'd be far better off drinking some milk.
So, what is left then?
Well, we have the whey protein concentrate, the miscellar casein, and the milk protein isolate. These are the ones you will want to decide between.
Whey Protein Concentrate
This is your industry standard to take for fast protein absorption. Essentially, if your body needs some protein and fast, this is what you should be taking. After a work-out is probably the most critical time to take it to stop your body from going into a catabolic state (which means your muscles actually eat themselves). It peaks in concentration of protein within 40 minutes which is exactly what you want after a work out. In the morning would also be a great time to take this to get some protein back into your system after your night time fast. This is the main benefit of whey. There are some additional bonuses like a boost to your immune system among other things, however, it is fundamentally known for being the best protein for post workout protein infusion.
Now, to take a quick step back here, both casein and whey protein are found in milk (about 80% casein and 20% whey). When it is extracted from the milk, it is simply higher concentrated forms of each. So whey concentrate is basically whey that has been taken out of milk, with a bit of lactose in there as well. To oversimplify, the whey isolate I mentioned earlier is simply sans the lactose and therefore a bit more protein per scoop. Now the pure casein protein concentrate is called miscellar casein and is casein in its purest form.
Miscellar Casein Protein
The benefits of casein protein really stem from its slow digestion. Like I mentioned before about whey, is that it floods your blood rapidly with protein. But, it also leaves the body a lot sooner with any remaining that wasn't absorbed. Casein on the other hand is more like a time released formula of protein. The protein actually coagulates with the stomach acid forming a gel which gets broken down slowly. In fact, this is so slow, that it peaks in protein at about 3-4 hours after consumption and can stay in your body as long as 7-8 hours total. What that means is that it is perfect for a night time protein source which will keep you stocked with protein throughout the night to minimize night time muscle catabolism. This is great news when you are trying to gain muscle and not lose it.
So there are benefits to both of the milk proteins which brings us to the last protein I recommend.
Milk Protein Isolate
This is, fundamentally a mix of the two proteins I just mentioned. It is essentially the protein from milk in a concentrated form. You receive about 20% whey in it, as well as 80% casein. This makes for a great combination say after a work-out if you are looking for fast protein to your muscles, as well as time release protein throughout the remainder of recovery time. After a work out, a 50/50 mix might be a bit better, but if you are just getting into this, the milk protein isolate would be a great addition to a strong diet. This is the most economical way to get casein protein as well, as miscellar protein can be more expensive due to increased cost of extracting.
Importance of Whole Foods
This leads to my last recommendation. In any protein powder choice you make, you want to ensure that a good whole food diet surrounds it. Protein powders are called supplements for good reason, as they are not designed to "replace" whole foods. You can grab a meal replacement bar when you are in a hurry or in need of a quick snack, but eating whole foods is always advised. As a rule of thumb, try to ensure that no more then one third of your protein is from protein powders or bars. This means roughly 3 shakes a day is plenty. Make sure your diet is matching your routine and you'll have the best health benefit and the best gains for it!
Personal Recommendation
I use a whey protein concentrate for pre and post workouts and will also have a shake if I am in need of a snack between meals. As far as night time goes, I prefer sticking with whole foods that are high in casein protein such as cottage cheese for my night time snack. 1 cup of low fat cottage cheese packs in 28 g of protein, with nearly 25 g of them being casein which will stick with you through out the night. However, everyone has different ways of doing things. It is important to know what the strength of each type of protein is so you can add what you think is needed to your diet.
Good luck!
Protein Powder 101 - Choosing the Best Protein Powder
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ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.
About Optimum Nutrition: True Strength
ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.
About Optimum Nutrition: True Strength
ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.
About Optimum Nutrition: True Strength