Protein supplements

1. Types of whey proteins.

Whey Protein:

Whey protein is obtained during the cheesemaking process and accounts for about 20% of the proteins found in cow's milk. After casein (another protein) is separated from the milk, the remaining watery liquid is called whey. It is a high biological value (HBV) protein and contains high levels of branched-chain amino acids (BCAAs), especially leucine. BCAAs stimulate muscle growth (synthesis) and possibly reduce muscle breakdown; therefore, they are extremely beneficial for those looking to maximize muscle strength and size or reduce muscle breakdown (catabolism).

Whey protein is typically taken immediately before or after exercise and can be used to fortify various foods (such as cereals, shakes, and baked goods).

There are three types of whey protein :

Whey Protein Concentrate (WPC):

WPC is 75-80% protein by weight and contains small amounts of carbohydrates (in the form of lactose) and fat. It is naturally rich in amino acids, particularly BCAAs and glutamine, which ensure optimal muscle growth. WPC is one of the most popular and affordable forms of whey protein.

Whey protein isolate (WPI):

WPI is purer than WPC, containing approximately 85–90% protein by weight and negligible amounts of lactose and fat. Like WPC, it is rich in amino acids, especially BCAAs and glutamine, but due to additional processing and its higher purity, WPI is the most expensive form of whey protein. However, there is little evidence that WPI offers any additional benefits over WPC.

Whey protein hydrolysate (WPH):

WPH, or "hydrolyzed whey," has been partially broken down due to the protein's exposure to heat, acids, or enzymes. As such, the amino acid chains (which make up proteins) are reduced in size; therefore, it is suggested that proteins are digested more quickly. This hydrolysis process makes the powder taste bitter and is more expensive.

2. Casein Protein

Casein is the main protein found in cow's milk (about 80% of the total protein) and has a high biological value (HBV). Casein is digested slowly and is usually taken before bed. This is because it offers a slower release of amino acids than most other types of protein, allowing for continued muscle recovery and synthesis, and a reduction in muscle protein breakdown, especially during times of fasting (such as during sleep). For this reason, casein is known as an "anti-catabolic" and "slow-release" protein.

There are two main forms of casein supplements:

1. Micellar casein: Micellar casein is produced by filtration and is the most popular form.

2. Hydrolyzed casein is processed to be digested more quickly than micellar casein.

Casein contains the amino acids glutamine and leucine, which are important for muscle tissue synthesis. However, casein may not be suitable for everyone, as some people have sensitivity or allergies to dairy proteins, which can make digestion difficult or uncomfortable. If digestive problems occur (bloating, excessive flatulence, pain, diarrhea, or constipation), its use should be discontinued .

3. Egg albumin protein powder

Egg albumin protein powder is made from dried egg whites and is a high-quality protein source. It contains all the essential amino acids (EAAs) and has a high biological value (HBV). Egg protein also has the highest Protein Digestibility Corrected Amino Acid Score (PDCAAS) of all supplemental proteins, meaning it is the most easily digestible.

Egg albumin protein is very low in carbohydrates and fats and contains both non-essential amino acids and the nine essential amino acids required for tissue growth and repair. Egg protein contains the second highest level of leucine (after whey protein), making it an excellent choice for resistance training clients. Additionally, since it does not contain dairy products (casein, whey, lactose), it is an ideal substitute for those with dairy intolerances or allergies.

4. Hemp protein

Hemp protein, a novelty in the protein market, is obtained from hemp seeds and, unlike many plant-based proteins, contains highly digestible proteins.

It's an excellent vegan protein option and contains all nine essential amino acids, with a profile similar to that of egg and soy protein. However, it provides less protein per serving compared to other alternatives, offering approximately 50% protein.

In addition to protein, hemp protein contains fiber and essential fatty acids. Essential fatty acids are fats that can only be obtained through diet, as the body cannot synthesize them on its own. Having a source of essential fatty acids in protein powder can be very beneficial for those who consume insufficient amounts of fat in their diet (e.g., avocados, olive oil, nuts, seeds, animal fat).

Hemp protein also contains many health-promoting antioxidants and minerals, such as iron, zinc, magnesium, calcium, copper, and phosphorus.

5. Rice protein

When obtained from whole grains, it's a very easily digestible and allergen-free source of protein, making it hypoallergenic. Although it contains all the essential amino acids (EAAs), it has a low amount of lysine, meaning it's not a complete protein. For this reason, it's often combined with pea protein to create a more complete amino acid profile.

It is ideal for vegetarians and vegans and generally contains around 80% protein and approximately 13% carbohydrates, although this can vary depending on the product.

6. Pea protein

Pea protein is another hypoallergenic option with a lighter texture than most protein powders. It's made by grinding peas into a powder and removing the carbohydrates, leaving only the protein. Its amino acid profile is comparable to that of soy, making it an excellent option for vegetarians and vegans. Manufacturers often combine pea and rice protein to create a product with all the essential amino acids, creating a complete protein.

Unlike soy, pea protein is much less likely to cause allergies, making it ideal for those with sensitivities to dairy, eggs, or soy. It's also

Rich in fiber and containing no allergenic ingredients, it is easier to digest compared to whey protein.

An important characteristic is that pea protein is digested slowly, helping you feel fuller longer—ideal for those looking to curb their appetite. It's also perfect for use in cooking recipes, as it withstands heat without forming lumps. A versatile and healthy option to include in your diet!

7. Meat protein isolate

Beef protein isolate is a new addition to the protein market. It is obtained by dehydrating and processing beef to produce a protein with high biological value (HBV) and a complete amino acid profile .

This isolate contains approximately 98% protein and is considered hypoallergenic, making it a suitable option for people with allergies to dairy, egg, or other supplemental protein sources. However, beef protein can have a saltier taste compared to other proteins, and some people may need to mask it with strong flavors to enjoy it.

There is still little research supporting the use of meat protein isolate over higher-quality proteins like whey, casein, or soy protein. Additionally, it's important to be careful when selecting a meat protein product, as some may include collagen or gelatin , which are of lower quality and have less complete amino acid profiles.

8. Collagen protein

Collagen is a protein that has recently gained popularity in the supplement market due to claims of health benefits. Collagen is the most abundant protein in the human body and is found in hair, skin, nails, organs, ligaments, and tendons. It is obtained from the remains of animal products (fish, poultry, or meat bones) to produce a flavorless protein containing several amino acids, although it is not a complete protein as it lacks the essential amino acid tryptophan.

Manufacturers have claimed that collagen supplementation can improve skin elasticity and reduce wrinkles and cellulite, although these claims lack strong scientific support. There is some evidence suggesting benefits for older adults with arthritis, as collagen is important for joint structure.

Collagen is not as digestible as other proteins and is often hydrolyzed (broken down) to make it easier to digest.