The market for Protein Powder has most certainly exploded, and ‘Which protein is best?’ is easily one of the most common questions we receive each week.
So let’s break down options, first of all focussing on dairy proteins:
- Whey Protein Isolate (more commonly known as WPI)
- Whey Protein Concentrate (or WPC)
- Protein Hydrolysate
- Casein Protein
So Which Protein is Best?
All of these powders have different benefits, and their use (and which one is best for you) depends heavily on your personal circumstances.
For the everyday active individual:
WPI and WPC are both excellent for recovery, with absorption differences not being critical for most people. Choose based on your budget, taste preferences, and lactose tolerance.
If you’re mindful of your energy or carbohydrate intake, note that WPC has more carbs due to its lower refinement compared to WPI.
Consider Casein Protein at night for slow protein release, which aids muscle maintenance. Keep in mind, milk protein is 80% casein!
For the elite/professional athlete:
WPI and Hydrolysate are ideal for recovery (if budget allows) because they offer faster absorption for quicker recovery after intense training.
WPI is nearly carb- and fat-free, so you’ll need to add carbs to meet your energy and recovery targets effectively.
Consider Casein Protein before bed for a filling option that provides slow-release protein overnight, supporting muscle protein synthesis. Micellar Casein is slow-release, unlike Casein Hydrolysate.
As mentioned for everyday athletes, you can get Casein from high-protein yoghurt or milk instead of relying on supplements.
What About Plant-Based Protein Powders?
You can check out a specific comparison dedicated to Plant-Based Protein Powders right here!
If you’re still feeling unsure about which protein is best for you, or want to know other areas you may need to think about changing, complete you free performance profile below:
