Protein selection is a contentious issue in the fitness community, with so many products available on the market designed to suit a wide variety of lifestyles it’s inevitable that there will be arguments over which types to eat and when to eat them. The reality is there’s no “best” type of protein, different options provide different nutritional benefits and it’s important to understand how each one works so you can make the best choice for your training goals.
- Understanding how protein is broken down and utilised by the body is critical.
- Protein is important not just for athletic development, but for general health. Poor protein choices can leave a body under-nourished even if enough volume is eaten.
- Animal protein sources provide the most beneficial building blocks to the body, however vegetarian products now exist that match their effectiveness.
- The supplement industry is unregulated, make sure you do your research and buy from reputable brands to avoid added chemicals and dodgy tricks.
- If choosing a blended protein, make sure that all the essential amino acids are present.
- Be aware of how quickly each type of protein absorbs, so you can use the right source at the right time
Keep reading below for a deeper examination.
To understand the information below, it’s important that we define a few concepts first, most importantly, what the word “protein” actually means. There are a few different interpretations of the word, but the two iterations important to this article are these:
The first is “a protein”, or “a protein source”. In this context, protein is referring to a type of food, commonly chicken, beef, fish, eggs, protein powders, among others. Measurements will typically be connected to the type of food i.e. 250g of chicken, 500g of beef steak etc.
The second is “macronutrient protein”. Almost any protein source you eat is going to contain other components like water or fat, the macronutrient protein content of a food will always be less than the overall weight. You’ll commonly hear this referred to in a context like “150g of protein per day” or “30g of protein per serving”, which doesn’t mean 150g of chicken or 30g of beef, but instead refers only to the protein CONTENT of those foods. On many products you can find the “protein” value on the nutritional panel, however fresh foods from a market or butcher will often need to be researched and the protein value calculated.
Why is protein important? It forms one of the 3 basic macronutrients our bodies need to survive, with the other two being carbohydrates and fats. Protein is used all throughout the body, for repairing damaged cells, supporting the immune system, creating hormones, forming new blood cells, and many other processes. A diet too low in protein will result in feelings of tiredness, regular illness, poor recovery from injury, and wasting of the muscles, so it’s a pretty important component of the human diet.
But it’s not simply the volume of protein we need to eat, the type is important as well. When we eat protein, it’s broken down in our digestive system into little components called amino acids. There are about 21 amino acids used by humans, 12 of which our bodies are able to piece together from chunks of other aminos, making them “non-essential”. The remaining 9 however cannot be made by the body, and so need to be consumed from food sources to keep the body functioning well.
Food sources that contain all the essential amino acids are called “complete proteins”, while sources lacking one or more essential aminos are called “incomplete proteins”. The reason that you’ve probably never had to think about this before is that most of the animal protein sources you’re likely to eat are complete, including beef, poultry, eggs, fish, pork and milk. Incomplete proteins tend to affect vegan and vegetarian diets more, as most plant sources of protein are incomplete and so need to be combined together to create a complete profile. Unfortunately the intricacies of a vegan diet are beyond the scope of this article, but we’ll be back to revisit the issue in another post.
For the most part, whole food sources of animal protein are interchangeable. Most nutritionists will recommend that if you’re trying to lose weight, you try to get most of your protein from lean sources, commonly defined as being under 10% fat by weight. The reason for this is that fat is very high in calories per gram, and so can easily stack your body with excess energy that you don’t burn off, in turn storing that energy in fat cells. Lean sources like chicken breast tend to be less tasty on the palate though, and so require more flavouring added through spices and cooking methods. Compare that with bacon, a very fatty meat, which most people would agree tastes fine all on it’s own.
Protein is also very filling, as your digestive system needs to work hard to break it down meaning it sits in your gut for longer. This can be either a blessing or a curse, depending on how much protein you’re attempting to eat, and whether you’re trying to get bigger or smaller. For people who are trying to gain size, or are eating a very high protein diet for weight loss purposes and are struggling to process so much food every day, there is a solution: protein powders.
Protein powders have gotten a bad rap for a long time, with people accusing them of being full of chemicals and hormones and causing many health problems. The irony of these accusations is that one of the most popular protein powders, whey, gained popularity in baby formulas, and if it was causing health problems infants would be the most vulnerable. The small seed of truth comes from the fact that the supplement industry is unregulated, and as a result anybody can get their hands on low quality, poorly refined protein powders, bag it up and sell it on the internet without any barriers. This simply means a buyer must be cautious, only buy from known, established brands that publish laboratory data proving their purity, and avoid cheap fly-by-night brands at all costs. We’ll be putting together a guide to the top protein brands in Australia soon, so keep an eye on the blog for an update. In the meantime, research is your friend! There’s lots of safety data available on the internet, and plenty of brands have spotless records.
Choosing a brand is only the first step though, as many companies produce a wide variety of powders refined from different sources. We’ve provided a quick guide below to the most common options you’re likely to come across, so you can choose the best powder for your needs.
Whey protein: Whey is the product you’re most likely to find in your searches, it’s one of the most common powders on the market, and it also tends to be the cheapest as it’s produced as a secondary product in the manufacture of cheese. Don’t be put off by the price though! Whey is an excellent health food, has a complete amino profile and is very rapidly absorbed, meaning it’s a great option to take before or after training. You’ll generally find it in concentrate (cheapest), isolate (mid-price) and hydrolyse (expensive) forms, with each one being more refined and pure than the last. Isolate tends to be the goldilocks choice, striking a good balance between purity and price. Concentrate is generally higher in carbs and fats, and is a fine choice if you’re just looking to put on weight. Hydrolyse is extremely pure, though generally only recommended for people who suffer stomach upset from cheaper products as the cost is much higher.
Expect to pay (per kg) $30-$45 for concentrate, $40-$55 for isolate and $50-$70 for hydrolyse.
Casein Protein: Casein is the protein found in milk, and is another great, complete-amino option, with one critical difference. Casein is absorbed much slower than whey, which makes it better for consumption throughout the day to keep the body supplied with a steady stream of building blocks. It’s also commonly found as a mixed product combined with whey powder, which is a good choice as a post-workout drink for people who struggle to get a solid meal in after training.
Expect to pay $35-$50 per kg.
Soy protein: this is where we might start some fights, but the research says that soy protein isn’t any good for building muscle. It is technically a complete protein, but the ratios aren’t ideal, and studies have shown that it drastically underperforms when compared to dairy proteins. Another concern is the presence of phytoestrogens in soy, which are thought to be connected to decreases in testosterone, increases in estrogen, as well as thyroid problems. Other scientists dispute this, and while it’s true that a well-made soy protein is high in other vitamins and minerals, most experts would recommend other options better tried and tested unless specific dietary requirements need to be met.
Expect to pay $30-$45 per kg.
Egg protein: made from dehydrated egg whites, egg protein is one of the most pure forms of protein on the market, typically containing almost zero carbs or fats, while being high in many valuable nutrients. Naturally this means it’s also one of the most expensive products around, and anyone looking at egg protein would do well to consider simply purchasing separated egg whites from the supermarket as a cheaper option. Of course, this sacrifices convenience, and egg whites alone are tough to stomach for most people meaning they’ll need to be mixed into a smoothie or just cooked.
Expect to pay $50-80 per kg.
Rice protein: rice protein is a popular vegan option, with one crucial flaw: it has an incomplete amino profile. It’s not a drastic problem if other sources of protein are being eaten, but it’s always going to play second fiddle to the complete choices. It’s commonly mixed with other vegetarian options like pea protein to form a complete profile, so if you’re looking for a vegan choice a blend is probably the way to go.
Expect to pay $25-$40 per kg.
Pea protein: another option available for vegans, it unfortunately shares rice protein’s shortage of amino acids. One benefit it does enjoy is being free of common allergens, and is often chosen by people with multiple food sensitivities. Again, a blend is probably going to be your best choice if you’re looking at pea protein.
Expect to pay $25-$40 per kg.
Beef protein: yes, powdered beef protein is a reality in today’s market, and while it’s a very pure source with a fantastic profile, you pay for the luxury. Beef protein is among the most expensive options, and you have to choose wisely as many companies add fillers and carbs to pad out the volume and reduce the price, so buyer beware. If money is no object this is probably one of your best choices, though your selection will be narrow so don’t expect a wide variety of flavours.
Expect to pay $50-$80 per kg. Padded options may be cheaper.
There are some other oddball protein powders on the market, such as vegan proteins derived from various seeds, even protein made from hemp, which is technically illegal for sale in Australia, though loopholes do get exploited. If you’re going to explore those options, use the knowledge from this guide to make sure you’re not buying an inferior product that will leave your body craving vital nutrition, and waste your hard work in the gym.
One final note on whole food protein, it tends to be the slowest absorbing type as it’s the hardest for your body to break down. For this reason it’s excellent in regular meals as it keeps your body constantly stocked up with nutrients, but after a hard training session your body is screaming for more protein, and will struggle to extract what it needs from solid food. For this reason many people recommend consuming a fast-absorbing protein shake after training to achieve that quick spike in nutrients, and the science backs up these recommendations. Some people will try to tell you that you don’t “need” protein powders, and they’re right, you could make do without them especially if money is a concern. But to extract the most value out of your hard work in the gym, studies back the use of protein powder as a post-workout nutrient bomb. That said, the majority of your protein should still be coming from whole-food sources. Supplements have their name for a reason, they’re an extra boost on top, not the bulk of your daily diet.
Stay tuned for more articles.
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