Choosing the right protein supplements to stimulate muscle growth

I advise consuming a minimum amount of 1 to 1.5 grams of protein per pound of body weight per day. If you consider that a chicken breast contains about 25 grams of protein, a 200 pound man would need to eat about 8 a day, which is a lot of chicken! Fortunately, there are protein supplements available that can help fill you up, but which one? Is whey protein better than hemp protein, and if so, should I get the isolate or concentrate?

types of protein

Whey is found in three main forms. First of all, there is the Whey Concentrate, which is the least expensive but with a lower protein content, around 80%, and slower absorption than the others. The isolate has a protein content of around 90% and is better absorbed but costs a little more and finally there is the hydrolyzate which is the easiest for the body to digest but also the most expensive.

Egg whites have the highest possible bioavailability, which means that the body can use all of the protein. It’s available in liquid or powder form depending on how you want to use it and it’s always pasteurized so it can be used without preparation.

Micellar casein and calcium caseinate are derived from milk in a similar way to whey protein. Casein is digested more slowly than other types of protein, although it takes up to 7 hours, so it is often taken before bed to provide muscles with a constant supply of nutrients and to prevent hunger pangs. Calcium caseinate often has a higher protein ratio than micellar casein and, as the name suggests, is also rich in calcium.

Soy protein is the only complete plant-based protein source, consisting of all the necessary amino acids, which is especially important if you are a vegetarian. Additional bonuses include claims that it has antioxidant effects; it can help reduce the risk of heart disease and there have also been studies that suggest it can increase thyroid production, which is great if you’re trying to lose a few pounds. On the downside, soy protein is not as well absorbed in the body as whey or egg protein.

Hemp protein isn’t used as much as other protein powders, but it has many benefits and has even been described as a superfood. Since hemp is cold-pressed, no chemicals are used to make it, unlike in soy protein production. It is high in fiber, contains a range of vitamins and minerals, and Omega 6 and 3 fatty acids.

Personally, I use whey protein with breakfast and after exercise and try to get the rest of my protein sources from meat, fish, and legumes, but if I’m pressed for time and need a meal replacement, I’ll opt for a calcium caseinate shake to keep me going.