9 Types of Protein Powder

By Jessica Swartz March 29, 2023 32 mins read 156 Views

Whey protein isolate is my go-to protein powder. It's also the only one that I use other than collagen. There are many reasons to try other protein powders than whey. You might like a little variety every now and again. Perhaps you are just curious about the other options, or you don't need any animal protein. I don't care what the reason is, I thought I would share some information about some of the most popular protein powders, and how they impact our intake of essential amino acid.

Let's first discuss how to measure the usability of a protein.

The biological value (BV) is one method to assess a protein's "usability." It measures how much nitrogen was retained by the body after it has been eaten. A protein with a high BV is one that has very little nitrogen in the toilet after it's been eaten. A protein with a high BV will have a lot of nitrogen in the toilet.

A higher BV indicates a greater amount of protein that can be synthesised by the body's cells. A higher BV usually indicates a higher amount of essential amino acid (those amino acids the body can't synthesize or convert and must instead get from the diet). However, it doesn’t measure them.

However, the biological value is not a measure of how much protein the powder contains. It only measures the usability of that protein. The biological value of a powder could be 60% protein. This would indicate how usable that 60% is by the body. Different powders contain different amounts of protein. Hemp protein is a good example. It can be as high as 50%, but the exact percentage varies from manufacturer to manufacturer. You can get a good idea of the nutritional facts by looking at the label.

There's also the protein digestibility-corrected amino acid score (PDCAAS), which is the method by which the World Health Organization and FDA evaluate protein value. This model is newer and it is based on the amino acids required by humans, particularly children, and also digestibility and absorption. They measure fecal nitrogen to determine the PDCAAS and track the amounts of essential amino acids within each protein powder. While most promotional materials will use the BV, the PDCAAS is better for what matters. The optimum PDCAAS for Whey Protein Isolate (both concentrate and isolate) is 1.

The DIAAS (Digested Indispensable Amino acid Score) is a newer method to quantify protein quality. Similar to PDCAAS but measuring nitrogen in the feces is not an option. Instead, the DIAAS measures nitrogen in a person's ileum before it enters the large intestine. Because fecal proteins can be less accurate due to the metabolism of gut bacteria, this measurement is more precise than measuring fecal. It is only possible to measure it in the ileum.

Regardless of the method used to quantify protein quality, BV, PDCAASAS or DIAAS, animal proteins such as whey outperform those made from plant proteins. As a general rule, we can assume that animal-baed protein products will be of higher quality than plant-based proteins. Let's now get to the powders, ranked according their overall quality and usability.

These are the Top 9 Types Of Protein Powder

1. Whey Protein Powder

BV: 104-159
DIAAS: 1.09-1.13
PDCAAS: 1.00

This is the gold standard against all other things. Whey is the best. Whey is rich in essential amino acid and has many benefits, including immunity, muscle-building and cognitive function. For more information on whey, read this article.

2. Egg White Protein Powder

BV: 100
DIAAS: 1.13-1.16
PDCAAS: 1.00

Another highly bioavailable protein option is egg white protein powder. It's so bioavailable it can be compared to all other protein powders (that's how whey can have a higher BV than 100). All amino acids can be represented. Whole egg protein powder is not recommended if you are concerned about oxidized cholesterol. Although you may be able get whole egg protein powder that has been minimally processed with little oxidation, it will likely cost you a lot more. You can eat real eggs or use egg white powder.

3. Casein Protein Powder

BV: 77
DIAAS: 1.08-1.12
PDCAAS: 1.00

Casein protein powder is made from the other half of milk protein. It doesn't absorb as fast as whey. Although it is a complete protein, with all the amino acids, including glutamine (which transports nitrogen to tissues), casein protein powder may not be as absorbable for those with casein intolerance. It should be avoided by people with dairy allergies. Casein is a favorite of bodybuilders. They use it because it has a slow absorption rate, and they take it before bed. A study funded by the industry found that casein is inferior to whey protein when it comes to body composition and muscle strength. I would not recommend replacing whey with casein. Both casein and whey can be combined to provide some benefits. Milk is a popular post-workout recovery beverage, as it contains both casein AND whey.

4. Soy Protein

BV: 74
DIAAS: 0.91-1.00
PDCAAS: 1.00

Although soy protein is one of the most complete plant proteins and can fill in nutritional gaps for those who don't eat animal products, there are some downsides. One of the biggest is that soy protein supplementation has been shown in men to lower testosterone production

5. Potato Protein

BV: 70-75
DIAAS: 0.87-0.93
PDCAAS: 0.92-0.96

Potato protein is my favourite plant protein. Although the protein powder isn’t widely available or economically feasible, potatoes contain almost all of the protein you would need, and without any negative effects on your testosterone. I would recommend this to vegans if it becomes more popular.

In resistance-trained individuals who want to increase strength and size, 30g of potato protein is more effective than 30g of milk protein. ² However, 20g of milk protein will work better than 20g of potato protein. To achieve the same effect, eat more absolute protein than the protein's value.

6. Pea Protein

BV: 65
DIAAS: 0.82-0.90
PDCAAS: 0.89-0.93

Vegetarian protein powders are generally not my favorite. They don't perform as well as animal-based protein powders. Vegetable-based protein is not what we are meant to ingest. Also, our ability to absorb vegetable-based protein is less efficient. This means that you will need to consume a lot more pea protein powder to get enough. And this can make it quite expensive. Pea protein powder is generally lower in protein per weight than animal-based proteins powders. Pea protein powder, while not a perfect Primal protein powder, is much more so. Pea protein is a great alternative to milk protein powders and eggs.

Pea protein's intermediate effect on muscle damage is much less than whey's massive effect. ³ This was when I took pea protein 3x per day. It's still better than nothing but not as good as whey.

7. Wheat Protein

BV: 64
DIAAS: 0.25-0.42
PDCAAS: 0.25-0.45

You can choose to eat pure wheat gluten if you don't want to use casein, whey protein, or egg protein. Gluten activates zonulin which regulates intestinal permeability. It also increases leaky gut for anyone who eats it.

8. Rice Protein

BV: 59
DIAAS: 0.47-0.64
PDCAAS: 0.47-0.70

Rice protein powder is made by isolating protein from brown rice grains. Rice is one of the most offensive grains, so you can use a small amount of rice-based amino acid. Rice protein is not as easy to digest as animal-based protein. However, it's okay.

A study showed that rice protein supplementation could have similar effects on muscle strength and gains to whey protein supplementation. However, it required a large amount of rice protein: nearly 50 grams. ⁴ It was possible to achieve the same effect on muscle protein synthesis with only 20 grams of whey isolate and 30 grams of potato protein.

9. Hemp Protein

BV: 48-53
DIAAS: 0.46-0.51
PDCAAS: 0.46-0

Hemp is an alternative for vegetarians or nutrition explorers. Hemp is a vegetarian protein powder that has a lower protein content than other powders. Although hemp powder is generally high in fiber and contains a lot more fat than other powders it does have fiber-free options. Although it is not my first choice and is quite expensive, hemp powder tastes good and often comes with minerals such as magnesium.

There are not yet any published studies that have looked at hemp protein or muscle protein synthesis. ⁵

How to choose the right protein powder for you

These are the three essential elements to consider when choosing the right protein powder for you.

Protein quality - Choose protein powders with high scores on all three measurements - BV, DIAAS and PDCAAS
Protein percentage by mass: Look for protein powders with a high protein percentage by weight. Whey powder is 90g per 100g, while pea gluten soy protein powder has 70g. The whey powder concentrates more in the protein we really care about. A half cup of powder is not enough to get 20g of protein.
Economic efficiency and protein efficacy: To achieve the same effects as 20g of whey isolate, you'll need to consume between 30-50 grams of protein from plants in one sitting. This will quickly become expensive.

Do You Need Protein Powder?

The most effective protein powder is Whey protein. Whey protein powder can be used to help athletes recover after training. It doesn't need to contain dairy if you are sensitive. You don't have to try different protein powders. In the case of egg whites and casein, you may even find additional benefits from incorporating them into your whey routine.

However, this doesn't necessarily mean that you don't need protein.

Take the time to evaluate your diet. It may be that powder supplements are unnecessary for you. Although I don't use any, I do enjoy a whey shake after a hard workout. Protein powder is a great option if you don't have the time or aren't getting enough protein. You can also eat steak.

Mark's Daily Apple published the post 9 Types of Protein Protein Powder.

By: Mark Sisson
Title: 9 Types of Protein Powder
Sourced From: www.marksdailyapple.com/types-of-protein-powder/
Published Date: Wed, 29 Mar 2023 22:30:41 +0000

Frequently Asked Questions

What is the 85/15 rule of paleo?

Do you feel like your paleo diet isn't quite cutting it? You aren't alone. People have adopted the 85/15 rule for paleo. It states that unless you are at a level of fitness or within a few week of an important competition it is okay to aim for 85 percent "clean food".

This means that even though you may indulge in unhealthy foods from time to time, this doesn't mean your entire progress has been wasted. It's important to keep your lifestyle balanced and fulfilling enough that you don't fall off the healthy track.

It's easy to get sidetracked by a diet. This rule helps to ensure that slips don't derail your fitness journey. It's for everyone, no matter how advanced they are in their fitness or wellness.

The 85/15 rule may not be part of the traditional paleo guidelines, but as long as you stay committed throughout the week and eat mostly whole foods and unprocessed ingredients, allowing yourself some wiggle room can be beneficial in its way over time.

Can you drink coffee on paleo?

As surprising as it might seem, you can consume coffee on the paleo lifestyle. While its origin is not part of the hunter-gatherer lifestyle, coffee is a natural source of antioxidants and nutrients that can be included in a healthy paleo diet.

Coffee is a delicious addition to any meal when consumed without dairy or sweeteners. This is great news because caffeine has many health benefits including increased physical performance, mental alertness and reduced risk for certain diseases such as Parkinson's and type-2 diabetes.

Paleo-followers don't need to restrict coffee. Unsweetened, prepared with cashew or almond milk and not with dairy products, you can still enjoy your morning cup of coffee. Enjoy trying out different flavors from different regions of the world.

If you enjoy coffee in moderation, it can be a delicious treat that will not compromise your Primal diet. Go out and enjoy the delicious taste of freshly brewed Coffee!

Is paleo the best diet for anti-inflammatory?

It is time to ask the age-old query, Is paleo the best diet for anti-inflammatory? Recent research suggests that it is. Consuming whole, unprocessed foods that are free from common allergens or inflammatory agents can improve your overall health and well being.

Paleo diets focus on eating wild-caught and grass-fed fish, organic vegetables, fruits, nuts, and healthy fats. C-reactive protein levels, which can be associated with chronic diseases, are decreased by this diet.

Paleo diets also eliminate many inflammatory foods such gluten in wheat products or processed meats. They are extremely effective at reducing the inflammation of the system. Some even report improvements in skin clarity after adopting a regular anti-inflammatory food lifestyle like Paleo.

Paleo protocols can also help individuals manage inflammation by including light exercise. Move without inflaming your body. It doesn't just include exercise at the gym, or in the form of a workout. There are also activities like walking and yoga that can be done leisurely to keep one active but with minimal stress.

Paleo can provide relief for anyone looking for healthier options to processed foods, or someone suffering from chronic pain. This combination of exercise and diet can provide powerful relief from inflammatory conditions. It also helps to maintain good health habits that will help you stay healthy for the long-term.

Statistics

Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)
As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)
(9) These are just some reasons they're nixed from a paleo diet plan, according to a popular paleo diet website. (everydayhealth.com)
Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
(3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)

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How To

What are some common blunders to avoid when following a paleo diet plan?

Muscling in on your healthier lifestyle can be complex, and the paleo diet can seem intimidating. But with a few helpful tips and tricks, you'll soon be familiar with what to eat and how to stay on track.

It is crucial to avoid common mistakes, such as skipping meals, overeating or eating out because of boredom, in order to have a successful diet. It is important to remember that the paleo diet requires nourishment from natural sources and not processed foods. Pre-made snacks and packaged meals are unhealthy choices that will not support the paleo lifestyle.

Paleo eating plans should not be followed if you indulge in sugary foods or simple carbohydrates. White bread, sugary cereals, and desserts high-in sugar can lead to weight gain. Furthermore, consuming too many fatty meats should also be avoided if you're trying to make healthy dietary choices while living a paleo-style way of life.

The paleo lifestyle does not require you to eat a lot of fruits and veggies. A nutrient-dense powerhouse, fruits and veggies provide all the vitamins, minerals, as well as antioxidants your body requires for optimal health. Steamed vegetables like asparagus and broccoli can be added to help paler people by providing essential microorganisms that are vital for healthy digestion.

You should also avoid listening to your body's cravings when you follow paleo lifestyle instructions. It requires willpower and inner discipline. You don't have to be deprived, but remembering why this is happening makes it easier to get back on track after years of eating unhealthy diets.