Protein, for many, that’s just the white part of an egg. For most athletes, however, protein is an indispensable part of their dietary schedule. Proteins are an important component for building, repairing and maintaining the muscles. Not every protein is the same. Many different types of proteins are slightly different in each weather! For example, protein shakes differ in purity and speed of absorption. Check out all kinds of protein and their specific properties in this article!
What is Protein?
Proteins are chemical compounds of different amino acids. In an earlier article, you could already read more about what amino acids are exactly.
A strength athlete or bodybuilder needs about 2.2 to 2.4 grams of protein per kilogram of body weight. Also, an endurance athlete needs proteins for recovery because of the heavy load. They need about 1.8 – 2 grams of protein per kilogram of body weight.
It is important to get your nutrients as much as possible from normal food. For example, chicken, egg, tuna and cottage cheese contain a lot of protein. But to cook 8 eggs in the morning and work inside is not something you’re waiting for. Besides, certain products may also contain other ingredients that you need less.
That’s why a protein shake can be a lot easier and saves you time. Also, protein shakes often contain the desired ratio between protein, carbohydrates and fat. Although supplements make it easy to get the right amount of macros, you cannot swap the normal diet for shakes.
Different types of proteins?
But what is the difference between whey proteins and casein? And what is the difference between isolate and concentrate? In this article, we delve into the sources of different types of proteins.
whey proteins are the most well-known proteins when it comes to protein supplements and comes from milk. During the process by which the milk is converted to cheese, whey protein is secreted. The protein content in milk consists of about 20% whey protein and 80% casein.
Protein is quickly absorbed into the body (about 2 hours until whey proteins are fully absorbed). This is because the lactose and fats have been filtered out, so this process no longer has to occur in the body. The fact that whey proteins are absorbed quickly makes these proteins suitable in the morning.
An average person sleeps about 8 hours; after this night’s sleep, there are not many proteins left to recover and build-up of muscle mass. By taking whey proteins in the morning, you provide your body with protein in a fast way. Also, whey proteins are suitable to take after the workout due to the rapid absorption. There are 3 different types of meadow proteins:
Whey protein isolate
The purest form of whey protein is whey isolate. The protein percentage in whey isolate is about 90% (Geyser M. 2003), in which whey isolate is virtually free of fat and lactose. Editing whey isolate makes it an expensive product. Many athletes find the price too high and therefore opt for other whey protein powders.
A good example of isolate whey is Whey Isolate of XXL Nutrition. Independent lab tests show this isolate protein shake very well. The protein percentage is a whopping 86.2%, and also, the lactose content (sugars) is shallow at 0.8%!
Whey protein concentrate
The protein percentage of whey concentrate can vary between 25% and 89% (Geyser M. 2003). The most common percentage is around 80%. Also, the percentage of fat and lactose in whey concentrate is slightly higher than in whey isolate. Both the good taste and the affordable price of whey concentrate makes it a popular protein in athletes.
If you are looking for a tasty, affordable and above all good Whey Concentrate protein shake, Perfect Whey Protein from XXL Nutrition is definitely a must. This is my personal favourite! Perfect Whey Protein contains 79.3% protein and only 2.6% lactose. Personally, I like the chocolate flavour! The big advantage bags also make it a cheap shake!
whey protein hydrolysate
This is a processed form of meadow isolate or meadow concentrate. By machining, whey hydrolysate can be absorbed even faster. But due to the presence of free amino acids, this form of whey protein has a very bitter taste. The bitter taste and often high price of whey hydrolysate make it a less popular protein shake.
A good Whey hydrolysate shake is Whey Hydrolysate ISO-100 from Dymatize. This protein supplement consists of 100% Whey hydrolysate and contains no sugars and no fat. The protein content is around 85%. Although many hydrolysate protein shakes do not taste good, in my opinion, ISO-100 of Dymatize is the best tasting on the market.
Looking at the different types of proteins, we can’t get around Casein protein. Casein, as mentioned earlier, like whey protein, comes from milk. This protein has long amino acid chains, making it take longer for the body to absorb the casein. It takes about 6 to 8 hours for casein to be fully absorbed.
Due to the long-term intake of casein, this protein form is very suitable for sleeping (think French Lean Cottage cheese). Therefore, it can be said that casein compared to whey protein is a slow form of protein. It is best to combine both whey protein and casein in a good dietary schedule.
Casein comes in two different forms:
Micellar Casein occurs when the casein in the milk is separated from the fat, lactose and whey. This type of protein does not dissolve easily in liquid and therefore clots quite quickly. The big advantage, however, is the long-term release of amino acids. When you take a shake before bed, you give your body amino acids throughout the night for recovery and muscle building.
Of course, there are also protein shakes that offer pure Micellar Caseine. Micellar Casein Perfection from Body & Fitshop is a tasty and affordable casein protein shake. Micellar Perfection provides your body with the necessary amino acids for no less than 7 hours. Body and Fitshop’s Micellar Casein is suitable for building muscle and preventing the breakdown of muscles during dry training!
This is made by adding potassium, sodium and calcium. Caseinate is easier to mix than micellar and is absorbed just a little faster. In the fitness world, however, micellar casein proteins are preferred.
There are actually no protein supplements on the market that contain only Caseinate. Pro-Antium from bodybuilder Ronnie Coleman contains 7 different types of proteins, including calcium caseinate. I have no experience with this protein shake myself, but look up Ronnie Coleman’s physically via Google images, that should say enough!
As the name implies, soy proteins come from soybeans. This form of protein is often used by vegetarians/vegans who need non-animal protein. The protein value of milk proteins is around 90; soya’s protein value is between 70 and 80. Soy proteins contain high L-Glutamine content; an important amino acid for muscle building.
Also of soy proteins, there are 2 different variants:
Soy protein concentrate
This is the less popular form of soy protein. This is because soy concentrate can lead to gastrointestinal symptoms. However, these symptoms only occur in people who are hypersensitive to this type of protein. As with gluten and lactose intolerance, this does not necessarily mean that everyone should avoid it.
Soy protein isolate
When we look at different types of proteins that are often used, soy protein isolate is definitely one. The soy isolate is made from the soy concentrate, but here the carbohydrates are removed. By removing the carbohydrates reduces the risk of gastrointestinal symptoms. The soy isolate proteins are absorbed faster than the casein, but slower than the whey proteins.
When looking for the best Soy Isolate protein, I recommend trying Soy Protein Isolate from Body and Fitshop. This protein shake consists of 100% soy isolate, which minimizes the risk of gastrointestinal symptoms. All lactose is filtered out, and this product is 100% plant-based, making it very suitable for vegetarians and vegans.
There are many different types of proteins, but the best known is egg protein. Egg protein comes naturally from the egg. It’s a rich resource of BCAAs and L-Arginine. It is often thought by “non-athletes” that a protein shake consists of an egg’s protein. This is because, in old movies, boxers and bodybuilders drank raw eggs.
However, drinking raw protein is quite dangerous because it has been in contact with the yolk. By separating the egg whites and cooking or baking it can be eaten. Although a raw egg yolk can be dangerous, the egg yolk contains vitamins, minerals and essential fatty acids that the protein does not contain. The egg yolk does not have to be thrown away.
Would you like to consume egg proteins without first boiling 10 eggs and then separating the egg whites from the yolk? Then Egg Protein from XXL Nutrition is definitely a supplement for you! Egg Protein contains 100% egg albumin and is packed with amino acids. This protein shake is available in vanilla or chocolate, and when you order before 18.00 you will receive it in the house tomorrow!
Nuts and seeds
Nuts also contain a lot of protein; also, they often contain good fats. Unfortunately, nuts also contain a lot of carbohydrates. So the amount of nuts has to be taken into account. Below is an overview of the number of proteins in different nuts (per 100 grams).
- Walnuts: 15 grams of protein
- Almonds: 19.5 grams of protein
- Cashew nuts: 18 grams of protein
- Pistachios: 19 grams of protein
Nuts can, of course, be easily bought in the local supermarket, but also through Body and Fitshop you can buy the best quality nuts and seeds. Try the Pure Nut Mix, which consists of only healthy notes of the highest quality.
The B&F nut mix consists of walnuts, brown and white almonds, cashews, hazelnuts and brazil nuts. This way, you can easily get a lot of protein and unsaturated fats! Mind you; nuts are very high in calories!