If you’re training regularly and want to increase your muscle mass or recovery, or if you have a deficit of protein in your diet, you may be considering using protein powder to supplement your diet. Protein shakes can be a useful tool in fitness and nutrition, but there are a few different kinds that might suit different dietary needs.
Dairy Protein Powder
Dairy-based protein powders are made from compounds found in milk. These include whey protein and casein protein. Whey protein powder is the most common kind and is widely available in stores. It’s got most of the proteins you need, is very water-soluble, and it’s digested quickly and effectively. Casein protein powder, on the other hand is digested more slowly so it will give you energy for longer or is good for recovering from a workout overnight.
Egg Protein Powder
Egg white protein powder is a good option for those who don’t eat dairy. It as well as other animal-product protein powders provides less complete proteins but it can still be beneficial. It’s best to do some extra research before deciding on a powder in this category.
There are a large number of plants from which protein powders are made such as soy, brown rice, and hemp, and these have the benefit of being vegan. However, the proteins in them are less complete and they may be supplemented with each other. They also often have other nutrients in addition to protein since they come from healthy whole grains and legumes.