Protein powder: which is best?

Which protein powder to choose to optimize your results?

Protein powder is a staple for bodybuilders and athletes in general. Whether it's for muscle gain, recovery, or weight loss, there are different types of protein suited to specific goals. Let’s dive into their specifics and find out which one to choose based on your needs.

1. The different types of protein powders

1.1. Whey protein: the star of proteins

• Origin: Derived from milk, extracted during cheese production.
• Absorption speed: Fast (30 to 60 minutes).
• Ideal for: Post-workout recovery, fast muscle gain.

1.1.1. Types of whey:

• Whey concentrate: The most common, with around 70–80% protein and small amounts of lactose and fat.
• Whey isolate: Purified (90–95% protein), low in lactose and fat, ideal for those with sensitive digestion.
• Whey hydrolysate: Pre-digested for ultra-fast absorption, but often more expensive.

👉 Buy Whey on Prozis (-10% with the code FITMETRICS)
👉 Buy Whey Hydro Isolate on Prozis (-10% with the code FITMETRICS)

1.2. Casein: the slow-release protein

• Origin: From milk.
• Absorption speed: Slow (up to 7 hours).
• Ideal for: Muscle growth during sleep, preventing nighttime catabolism.
• Special feature: Forms a gel in the stomach, slowing digestion and promoting long-lasting satiety.

👉 Buy Casein on Prozis (-10% with the code FITMETRICS)

1.3. Plant-based proteins: the vegan alternative

Origin: Pea, rice, hemp, soy, etc. Absorption speed: Moderate (varies depending on the source). Ideal for: Vegans, lactose-intolerant individuals, or those favoring a more natural diet.

1.3.1. Top options:

• Pea protein: Rich in BCAAs, easy to digest.
• Rice protein: Hypoallergenic, but low in lysine.
• Plant blends: Combine several sources for a complete amino acid profile.

👉 Buy Plant Protein on Prozis (-10% with the code FITMETRICS)

1.4. Egg protein: the perfect in-between

• Origin: Egg whites.
• Absorption speed: Moderate (2 to 4 hours).
• Ideal for: Those wanting an alternative between whey and casein, with high biological value.

1.5. Beef protein: a different option

• Origin: Beef hydrolysate.
• Absorption speed: Fast to moderate.
• Ideal for: Those with dairy intolerances seeking a complete protein.

2. Which protein to choose based on your goal?

3. When and how to take your protein

• After workout: Whey for fast absorption and better muscle recovery.
• Before bed: Casein to nourish muscles during the night.
• At breakfast: Whey or egg protein to start the day with a solid protein intake.
• As a snack: Casein or plant protein to avoid cravings.

4. Is protein powder necessary?

Solid food should always be the priority: meats, fish, eggs, legumes... However, protein powder is a convenient supplement, especially for those who struggle to meet their daily protein intake.

Conclusion

The best protein depends on your goal, digestion, and lifestyle. Whey isolate is often a versatile choice, but casein, plant proteins, or egg protein can be great alternatives depending on your needs. The key is a balanced diet tailored to your goals!