Let’s face it, the protein powder industry is a bit complex, with many, many different protein powder types on the market today.  How do you know which type of protein is the best? There are several different types of protein powders available, including whey, casein, soy, pea, and hemp. Each type of protein has its own unique set of properties and characteristics, and the most effective type for muscle growth will depend on an individual’s specific needs and preferences.

Types of Protein

Whey protein is a fast-acting protein that is quickly absorbed by the body. It is a complete protein, meaning it contains all nine essential amino acids. Studies have shown that whey protein can increase muscle protein synthesis and improve muscle strength and function when consumed after resistance exercise. It has also been shown to be effective for improving muscle mass and strength in older adults and in individuals with muscle-wasting conditions.

Casein protein is a slow-acting protein that is absorbed more slowly by the body. It forms a gel-like substance in the stomach, which can help to preserve muscle mass and promote muscle recovery. Studies have shown that casein protein can improve muscle strength and function in older adults and in individuals with muscle-wasting conditions. It may also be effective for reducing muscle protein breakdown and improving muscle recovery after exercise.

Soy protein is a plant-based protein that is a complete protein and contains all nine essential amino acids. It has been shown to be effective for increasing muscle protein synthesis and improving muscle strength and function in older adults and in individuals with muscle-wasting conditions. Soy protein may also be effective for reducing muscle protein breakdown and improving muscle recovery after exercise.

Pea protein is another plant-based protein that is a complete protein and contains all nine essential amino acids. It has been shown to be effective for increasing muscle protein synthesis and improving muscle strength and function in older adults and in individuals with muscle-wasting conditions. Pea protein may also be effective for reducing muscle protein breakdown and improving muscle recovery after exercise.

Hemp protein is a plant-based protein that is high in fiber and contains all nine essential amino acids. It has been shown to be effective for increasing muscle protein synthesis and improving muscle strength and function in older adults and in individuals with muscle-wasting conditions. Hemp protein may also be effective for reducing muscle protein breakdown and improving muscle recovery after exercise.

Conclusion

Overall, all of these types of protein powders can be effective for building muscle, but the most effective type will depend on an individual’s specific needs and preferences. It is important to choose a protein powder that is high in quality and contains all nine essential amino acids. It is also important to consume enough protein to support muscle growth and recovery, which will vary depending on an individual’s age, gender, weight, and activity level.

At a personal level, many of us at ESL use a blended protein, that is a combination of Casein and Whey Isolates, giving both a quick and long-term absorption, without a ton of fillers in the mix.  The protein we recommend is MuscleTech Nitrotech Ripped Protein. We’ve found it contains the most amount of protein per serving, with minimal fillers and additives, while still tasting quite good mixed with plain water.  The chocolate fudge brownie flavor is better than the vanilla flavor, but both still pass the taste test, especially when compared to other brands.