Supplements

What Is The Best Type of Protein Powder For Me?

Introduction

With so many protein powders available, finding the right Type of Protein Powder for your goals can be overwhelming. Let’s make life a little easier, by pointing you in the right direction - by the end of this article you’ll know exactly which protein powder is best for you. But first, let’s answer this question - what is protein?

What Is Protein?

You’ve no doubt heard that protein forms part of a balanced diet - it’s one of the three essential macronutrients that the human body requires (along with carbohydrates & dietary fats).

Proteins are made up of smaller ‘building blocks’ known as amino acids, which are crucial for growth, repair & maintenance of cells within the body (including muscle cells - hint, hint).

There are 20 different amino acids, however 9 of these are considered ‘essential’ as our bodies do not produce them & must obtain them from food - which is why it is so important to consume (enough) protein each day.

What does protein actually do?

Protein plays a pretty important role by acting as the building blocks for tissues, muscles & organs, in addition to helping with the repair & maintenance of these structures. Protein supports the immune system & facilitates various metabolic processes. It also assists with the transportation of nutrients, maintaining fluid balance & in more extreme situations, can even be used by the body as an energy source.

So, yeah. Protein is kind of important - whether or not you lift weights & like big muscles.

Why Protein Powder?

This is simple - getting enough protein in through food sources alone at times can be tough. Supplementing with a protein powder/ supplement is often easier, cheaper & more convenient than cooking a steak or some chicken (foods high in protein).

However, more importantly:

This study (1) showed that by supplementing with protein powder, subjects saw ‘significant increases in 1RM bench press and leg press’ over a 10 week period.

This study (2) also showed that by supplementing with protein powder, subjects saw significant strength improvements in 1RM for bench press & squats over a 10 week period.

This study (3) suggests combining protein supplementation with a controlled resistance program is ‘capable of inducing significant changes in performance and body composition’.

This review (5) & this review (8) demonstrates the importance of protein on maximising muscle protein synthesis & hypertrophy/ muscle growth.

So, in short, if you’re wanting to get bigger, stronger or build more muscle, you’re probably missing out on making gains if you aren’t supplementing with a protein powder to help satisfy your daily protein needs.

So, with that said, which protein powder is best for you?

Whey Protein vs Casein Protein vs Plant-Based Protein

Whey Protein Powder

Whey protein is a fast-digesting protein, which is ideal for post-workout recovery. Considering this review (4) suggests post-exercise ingestion (immediately to 2-hours post workout) of high-quality protein sources stimulates robust increases in MPS (muscle protein synthesis), a whey protein (such as Optimum Nutrition’s Gold Standard Whey Protein) is an incredibly solid choice.

Whey protein is also rich in Branched-Chain Amino Acids (BCAAs) which have been shown to offer beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis (the muscle building process) (6).

It is the most popular & most widely used protein powder, and typically comes in two forms:

Whey Protein Concentrate (WPC) typically contains low levels of lactose, contains complete amino acids & has a high protein content of roughly 80%. Put simply, it has a higher quantity of fats & carbs, and less protein per serve when compared with Whey Protein Isolate.

Whey Protein Isolate (WPI) is more refined than Whey Protein Concentrate & as such, has a lower lactose, carbohydrate & fat content, alongside a higher protein content (closer to 90%).

Whey Protein Concentrate = whey protein + some carbs + some fats

Whey Protein Isolate = whey protein + minimal carbs + minimal fats

Benefits of Whey Protein

● Absorbed quickly to help maximise recovery (4)

● Shown to increase strength outcomes (1) + (2)

● Shown to improve body composition (3) & hypertrophy/ muscle growth outcomes (5)

Optimum Nutrition’s Gold Standard Whey is the best-selling protein powder world-wide. It contains 24 grams of protein & 5.5 grams of BCAAs per serve, and as it is comprised primarily of whey protein isolate, it mixes easily & is absorbed quickly.

It is also available in multiple (15+) flavours.

Who Should Use Whey Protein?

● Those looking to build muscle

● Those looking to build strength

● Those looking to improve recovery

● Those looking to conveniently consume adequate protein throughout the day

Casein Protein Powder

Casein protein is a slow-digesting protein that provides a sustained release of amino acids when compared with Whey Protein Isolate. In spite of this difference, this study (10) on body composition & performance measures in female collegiate athletes suggested that ‘there does not appear to be a difference in the performance-enhancing effects between whey and casein proteins’.

As a dairy protein, this study (7) suggested it still has a ‘superior effect on muscle protein synthesis after exercise’ and as such, provides a fantastic solution for overnight muscle recovery, those looking to stay fuller for longer, or for those who anticipate having to go a prolonged period of time without access to a protein-based meal/ serving.

This review (9) showed that pre-sleep casein supplementation has been attributed to improved adaptive response by skeletal muscle to resistance training through increases in muscle protein synthesis, muscle mass, and strength.

Benefits of Casein Protein

● Absorbed over a sustained period to help maximise recovery.

● Shown to increase strength & muscle building outcomes (7) + (9)

● Helps with navigating prolonged periods of fasting, feeling fuller, and overnight muscle recovery (9).

Who Should Use Casein Protein?

- Those looking to build muscle

- Those looking to build strength

- Those looking to improve recovery

- Those looking to conveniently consume adequate protein throughout the day

There is some evidence that consuming whey protein & casein protein may improve strength & muscle building benefits, as per this study (11), so anybody looking to truly maximise their recovery & growth potential.

Optimum Nutrition’s Gold Standard 100% Casein contains 24 grams of slow-digesting casein per serving with a thick, creamy texture for a more filling shake. This is best taken at night, when having to endure a prolonged period of time without access to another protein-based meal or paired with a Whey Protein Isolate to help with maximising recovery & muscle growth outcomes.

Plant-Based Protein Powder

Plant-based protein is a protein supplement made from pea, rice & fava bean proteins & is suitable for anybody following a Vegan lifestyle, or those that have dairy allergies or are lactose-intolerant.

If you fall into any of the categories above, there’s a good chance you’ll find it difficult to consume enough protein through food alone, so a plant-based protein supplement will be extremely important.

Many Vegan & Vegetarian protein sources are considered to be incomplete protein sources (protein sources that lack one or more of the nine essential amino acids), which means they need to be paired with other foods or supplements that do contain all nine essential amino acids in order to make up for the deficit.

Benefits of Plant-Based Protein

This review (12) demonstrates the lower anabolic properties of plant vs. animal proteins & as such, how supplementing with plant-based protein supplements can ultimately assist with adequate protein consumption for strength & muscle gains.

● Offers a complete source of protein for Vegans

● Offers a complete source of protein for lactose-intolerant individuals

● Offers a complete source of protein for individuals with dairy allergies

Who Should Use Plant-Based Protein?

There’s no need to supplement with plant-based protein powder unless you are:

● Following a Vegan lifestyle

● Have a dairy sensitivity or allergy

● Looking specifically for a natural protein source.

ON Clear Protein 100% Plant Protein Isolate supports muscle growth & recovery without dairy, and contains 24 grams of plant-based protein per serve. It’s naturally flavoured with organic ingredients & is your standout best option to help you with getting enough protein in throughout the day in the absence of animal or dairy-based protein sources.

Which Protein Powder is Right For You?

Choose 👉 whey protein if you need fast recovery & muscle growth.

Choose 👉 casein protein if you want a slow digesting or ‘night time’ protein.

Choose 👉 plant-based protein if you need a dairy-free, vegan-friendly protein alternative.

Myth OR Fact? Common Myths About Protein Powders

1)‘You should consume protein/ protein powder within 30 minutes of finishing your workout’

This is a myth. This study (14) suggested that the larger the protein serving in your meals, the further apart they can be consumed & that consistently consuming adequate protein throughout the day is far more important than immediately ingesting some within 30 minutes of finishing a workout.

2)‘Some protein powders are ideal for fat loss, whereas others are ideal for building muscle’

This is a myth. However, it is important to consider the nutritional profile of the protein powder that you consume, as some are designed with certain ‘goals’ in mind & may contain additional calories. As an example, some whey protein powders might be advertised as being great for fat loss, because they contain very few additional calories from fats and carbs. Whereas some mass gainer protein powders are more targeted towards people looking to build muscle, as they contain additional calories from carbs & fats which can help some people with eating enough to achieve those sorts of goals.

3)‘Protein powder is only necessary for men, or those wanting to build muscle’

This is a myth. As human beings, we all need protein for a variety of reasons. Whilst the need for protein is more significant when you exercise, lift weights & want to build muscle, we still all need protein for a healthy body, and protein powder can help with consuming adequate protein throughout the day in a really easy & convenient way.

4)‘Taking protein powder will make you big and bulky’

Myth. If building muscle was that easy, every guy & every girl you’ve ever seen walking in & out of the gym would look like Arnold Schwarzenegger. And, as somebody who has been trying to get big & bulky for their entire life - it unfortunately doesn’t work like that! Protein powder is simply a convenient way to consume protein. Building muscle requires significantly more time, energy & effort than just having the occasional protein shake.

5)‘Protein powder is only necessary for people who lift weights’

Another myth. As per the answer to myth #3 - we all need protein for a variety of reasons. A protein powder can be a simple & convenient way to ensure you’re getting enough in your day.

6)‘You can only absorb 30g of protein in a single serve, so more than one scoop of protein powder is unnecessary’

You guessed it - myth. Studies (13) show that as the amount of protein consumed per meal increases, so too does the anabolic (muscle building) effect of that meal. Worry less about how much protein you consume per serve, and more on how much you consume over the course of the day.

Protein Powder - FAQ

● How much protein do I need daily?

The latest research, analysing 49 different studies, suggests you really only need around 1.6 grams of protein per kilogram of bodyweight in order to max out your gains & that anything beyond this has ‘no further benefit’.

However, if your goals revolve around fat loss (whilst maintaining muscle mass) and you’d like to play it ‘safe’, you could increase your protein intake up to 2.2 grams per pound of bodyweight, but it is probably unnecessary.

If you’d like to calculate your own protein requirements in more detail, check out our Protein Calculator Tool —> HERE.

● Can I mix different types of protein?

Absolutely. This study (11) even suggested that combining the consumption of both casein and whey proteins improved strength & muscle growth related outcomes.

● Is plant protein as effective as whey

Put simply - yes. One of the challenges with plant-based protein sources is that they are often incomplete protein sources (they don’t contain the 9 essential amino acids our bodies need to consume through food products). This study (12) discusses that animal products (compared to plant based protein sources) are still superior from an anabolic perspective (the building & retaining of muscle tissue) - so considering a plant-based protein powder supplement like Optimum Nutrition’s 100% Plant Based Protein (which is a complete protein-source & contains all 9 essential amino acids) you’re able to ensure you’re getting enough high quality protein in your diet.

● Is Casein protein powder best taken at night?

Casein protein is often considered best taken at night due to its slow-digesting nature & how it can help with preventing muscle tissue breakdown while you sleep. You could also consider taking it when anticipating having to go a prolonged period of time without access to a protein-based meal/ serving.

● How much protein can I consume in a single serve?

There’s no limit - this study (13) actually showed that as the protein content of a meal increased, so too did the anabolic (muscle building) response in the body to that meal. As such, the amount of protein you eat during each day is more important than how much you eat per meal.

Conclusion

There’s no arguing you need protein in your diet - for your health, for your metabolism, your immune system, and of course, if you want to get bigger, stronger or more jacked in the gym.

But getting enough protein throughout the day can be tough - so grab yourself a protein powder to make your life easier.

Protein powder isn’t magic, but it is super convenient.

Studies:

(1) https://pubmed.ncbi.nlm.nih.gov/16937979/

(2) https://pubmed.ncbi.nlm.nih.gov/19478342/

(3) https://pmc.ncbi.nlm.nih.gov/articles/PMC3761774/

(4) https://pubmed.ncbi.nlm.nih.gov/28919842/

(5) https://pubmed.ncbi.nlm.nih.gov/22301837/

(6) https://pubmed.ncbi.nlm.nih.gov/15173434/

(7) https://pubmed.ncbi.nlm.nih.gov/27271661/

(8) https://pubmed.ncbi.nlm.nih.gov/21092368/

(9) https://pubmed.ncbi.nlm.nih.gov/34070862/