Protein supplements
According to Atli Arnarson from Healthline, there are three main types of whey protein powder, including concentrate, isolate, and hydrolysate. Whey concentrate is the cheapest and most common type. (1)
Whey
Natalie Olsen from Medical News Today notes that people use whey supplements, alongside resistance exercise, to help improve muscle, protein synthesis and enhance the growth of lean muscle mass. (2)
Whey protein is derived from milk and is the by-product of cheese production. Biological value or BV is a measure of protein quality. Whey protein has a high BV and a higher concentration of essential amino acids than milk. Half of the amino acids are branched-chain amino acids or BCAAs, which may help to reduce muscle breakdown during and directly after high-intensity exercise.
Whey Isolate
Whey isolate is created by taking the best part of the protein and isolating it. The protein is isolated using a microscopic filter or by ion exchange. During ion exchange; sodium hydroxide and hydrochloric acid are used to free the protein and separate it, by changing the PH balance of the protein.
Whey isolate has the highest BV and digests quickly. It is an excellent post-workout meal. The protein is usually deficient in fat and lactose, which is the sugar in milk.
According to Doug Hewitt from Healthfully, whey protein can help control blood glucose levels which can benefit individuals with diabetes. Pregnant women require more protein, and whey protein isolate can help ensure they get enough. It may also help prevent muscle and bone loss in older individuals. (3)
Whey concentrate
Whey is processed to remove the majority of the fat and lactose. A more concentrated protein is created, which is 70-85% protein. In contrast, whey isolate is purer and is 90-98% protein.
Hydrolysed whey
Hydrolysed whey is pre-digested using enzymes to enable the amino acids to enter the bloodstream quicker. It is easier for your body to digest and utilise hydrolysed whey protein. The whey may benefit individuals who want to replenish their protein levels after a workout to create protein synthesis.
Soy protein
The protein derives from the soya bean and has reasonably high concentrations of BCAAs, glutamine and arginine. Soy protein may have a positive effect on cardiovascular health.
Vegans, vegetarians and individuals who eat a lactose-free diet may use it. Coeliacs may also find it useful for enhancing protein consumption and promoting muscle growth.
Egg white protein
Egg whites are also known as albumen and are a whole protein which contains all nine essential amino acids.
Resources
- https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein
- https://www.medicalnewstoday.com/articles/263371
- https://healthfully.com/39242-benefits-whey-protein-isolate.html
