Protein, what type is for you?

In nutritional terms, protein is one of the three primary macronutrients our bodies need to survive. Like carbohydrates and fats, we consume it in significant amounts and it is used for fuel, which is why it is classed as a "macro" nutrient. We only need a comparatively small amount of vitamins and minerals each day, which is why those are called "micronutrients". Protein is present in various combinations and quantities in every food we eat, even vegetables. Unlike other macro and micronutrients, our bodies cannot store protein, so we need to get it consistently through the foods we eat and/or the supplements we take.

Not all protein powders are created equal. Let's look at the most popular types currently on the market.

Whey concentrate is arguably the most popular form of protein powder. Whey protein concentrate (WPC) contains between 70-80% protein per gram, along with higher levels of lactose, fat, and biological compounds. Gram for gram, WPC contains less protein than whey protein isolate, but it is less refined and contains higher levels of growth factors like IGF-1, healthy fats such as conjugated linoleic acid (CLA), and higher levels of immunoglobulins, which can support normal immune function, in conjunction with a healthy diet and lifestyle.

Whey protein isolate (WPI) contains a higher percentage of pure protein, typically anywhere from 90-96%, and is virtually free of lactose, carbohydrate, and fat. This makes it a great option if you are on a weight-loss journey, thanks to its more refined nature. Many people who are sensitive to lactose (not to be confused with those who are lactose intolerant) can tolerate a high-quality WPI with no issues.

Whey protein hydrolysate (WPH) is essentially a "pre-digested" protein that requires an extra step in the manufacturing process, making it the most expensive of the whey protein supplements. The human digestive system hydrolyses most proteins before they can be absorbed, so by mimicking this process during manufacturing, WPH requires less digestion and is absorbed more quickly.

Casein is a popular choice as a night-time protein. Our bodies typically absorb casein over 3-4 hours, whereas other forms of whey protein are absorbed in as little as 20 minutes.

Mass gainers differ from standard protein because they contain substantially more carbohydrates and calories. Mass gainers contain approximately 1000+ calories per serve, making them ideal for those who find it hard to put on body mass through food alone.

Hydrolysed bovine collagen protein is a highly bio-available protein that is extremely low in fat, sugar, and carbohydrates. Bovine collagen is generally considered the superior form compared to marine (shellfish-derived) collagen, and has some added benefits over standard whey protein, such as supporting gut health, digestion, and bioavailability (the amount our bodies can effectively absorb), in conjunction with a healthy diet and lifestyle.

Some people can get all the daily protein they need from food alone, but many of us find it too expensive, inconvenient, or uncomfortable to eat the volume of food required to reach our daily protein targets. This is when protein powders can help.

If you're aiming to increase your protein intake, having a shake or adding a scoop of protein to your morning smoothie is an easy (and delicious) way to get an extra 25 grams of protein into your diet.

Protein powder also works well in many recipes for cooking and baking, but make sure the protein you are using is heat stable and won't denature under intense heat.

Shakes were once something most people associated with bodybuilders or athletes. Today they're far more common, with teenagers and adults of all ages using them regularly.

For those of you who are training, we suggest 2 shakes per day, with one consumed post-workout when your muscles are fatigued and can benefit from the protein for recovery. How much protein you should take depends on factors such as body type, lifestyle, and goals. We recommend seeking a professional opinion tailored to you.

To find the right protein supplement, first establish what your goal is. It comes down to what will deliver the best results for you, rather than what's being advertised online. Quality advice is key, so feel free to pop into one of our stores or send us a DM, and we'll help make sure you're on the best protein for your goals.

Not sure where to start? Contact us for personalised advice and recommendations.