Understanding Protein

Whether you’re a professional athlete or a casual gym goer, the importance of adequate protein intake is common knowledge. But not everyone has the time to cook and eat half a dozen chicken breasts each day and that’s where protein powder comes in to play.

Protein powder can be consumed as a shake, mixed into your your morning oats or even added to your favourite baked goods, making it an incredibly convenient option no matter your schedule. Whey protein is the original protein powder and has come a long way over the last several decades. With major improvements to flavour, consistency and mixability. Whey protein comes in a number of forms including; clear whey, whey concentrate, whey isolate and hydrolysed whey. 

Types of Protein

Whey Concentrate is the most accessible and cheapest form of protein. With a thicker texture than most other protein powders and a richer taste due to slightly higher fat content (typically around 4g per serving), whey concentrate is a great option for anyone who does not experience digestive stress from lactose. This is whey concentrates primary flaw as many people who are otherwise capable of digesting dairy products will experience some level of discomfort after drinking a protein concentrate shake. 

Whey Protein Isolate is normal protein concentrate that has had the lactose enzyme removed through processes called membrane filtration and ion exchange. This process also removes most of the carbohydrates and fats found in protein concentrate, making isolate a lower calorie and more easily digestible option when compared with concentrate. This comes at the cost of a higher price tag per scoop.

Hydrolysed Whey Protein is whey protein concentrate which has undergone a process known as hydrolysis, which involves using enzymes to partially digest the proteins. This makes hydrolysed whey protein completely lactose free, with many being 90% pure protein or more which is, by weight, the highest protein percentage amongst all protein types. The amazing digestibility of hydrolysed whey comes at the cost of a much thinner, almost watery shake (which may be a positive for some) and a much higher price tag with many costing between 70p and £1 per scoop.

Clear Whey is made usually made from whey isolate that has undergone acidification, lowering it’s Ph. This makes the individual grains far smaller than that of standard whey, giving clear whey it’s juice-like consistency and excellent mixability. This change in consistency makes clear whey protein the perfect option for anyone looking to avoid the milk-shake-like consistency.

Vegan / Plant Based Protein powders are a great option for those trying to avoid all animal based products or for the lactose intolerant. Vegan proteins can be made from a range of seeds, pulses and legumes. This includes, but is not limited to; soy, pea, rice, hemp, pumpkin seed, sunflower seed, watermelon seed and sacha inchi. The source of the vegan protein is important to pay attention to as, with the exception of soy and quinoa protein, all vegan proteins will be lacking in or completely missing one or more of the 9 essential amino acids. For this reason, looking for protein powders with complimentary amino acids is important to maximise your gains and get you the best value for money. 

Beef Protein Isolate is a dairy-free option which has became increasingly popular over the past decade. Beef Isolate is made by hydrolysing individual muscle fibres, allowing for easy digestion and mixability. This process also removes most of, and in some cases all of, the fat and carbohydrates from the final product, making beef isolate low in calories and typically higher in protein. Like with whey protein, beef protein comes in both a juice style and a thicker, milkshake-like consistency. In combination with its great digestibility and lack of lactose, this is quickly becoming one of the most popular protein options available. 

Conclusion

Whether it is part of your daily routine or an emergency, last minute need for a quick fix, protein powders can be a cost effective and convenient way for you to reach your protein requirements. With the wide range of options now available, there’s a protein powder for everyone. Remember to always consider digestibility, taste and cost when choosing the right protein for you.