Protein powders have become a must-have for those involved in bodybuilding and endurance sports. These nutritional supplements enable them to train in the best possible conditions and achieve their goals more quickly.
But did you know that not all these products come from the same protein source?
Although whey protein and casein are both derived from milk, there are many protein powders on the market made from other raw materials. We would like to give you an overview of the different types of protein to help you make the best choice and excel in your sport.
For a quick answer, here is a table summarizing the essential information you need to know:
| Type of protein | Benefits | Disadvantages |
|---|---|---|
| Whey protein | High protein content, low in fat and lactose. Rich in BCAAs. Attractive price. | May be unsuitable for individuals with lactose intolerance depending on the level of filtration. |
| Casein | Slow assimilation, useful for nighttime recovery. Limits catabolism. | Amino acid profile less complete than whey, quality level more variable depending on the type of casein. |
| Beef protein | High protein concentration, lactose-free | Slightly lower in BCAAs than whey, so less effective for muscle recovery. Significant ethical and environmental impact. |
| Insect proteins | Ecologically more viable and less emissive. | Less culturally accepted. Often mixed with other sources. |
| Egg proteins | Lactose-free, low-fat. | Slower assimilation. Often more expensive. |
| Plant proteins | Suitable for vegans and vegetarians | Generally lower levels of BCAAs and EAAs than in animal protein sources. Risk of chemical solvents and GMOs depending on suppliers. |
| Multi-source proteins | Variety of protein sources. Can be customized to your needs. | Quality may vary. Whey often dominant, not ideal for those with dairy intolerance. |
For each protein source, depending on the brand and supplier, the formulation may include additives and sweeteners whose safety has not always been proven.
It is therefore advisable to read labels carefully and choose products with shorter, more understandable ingredient lists.
Milk protein powder
Milk is a complete food containing carbohydrates, lipids and proteins. This raw material is relatively abundant, and proteins can be isolated fairly easily by mechanical filtration.
After filtration and dehydration, whey powder and/or casein powder are obtained from milk, two substances that are very rich in essential amino acids (EAAs), particularly BCAAs. People are sometimes surprised at how simple whey production is, but these are the only steps required to obtain raw whey.
So, if milk proteins are safe, a whey to which no additives or sweeteners are added will be just as safe.
Whey protein
Whey is obtained by filtering whole milk (known as native whey) or after coagulation of casein (known as cheese whey). This protein-rich liquid must then be filtered and dehydrated to obtain the raw protein powder, commonly referred to as "whey."
To date, this product remains the most popular among athletes. It offers a high protein concentration at an attractive price. Whey generally contains very little fat and can be virtually lactose-free when thoroughly filtered.
It therefore enables effective supplementation without disrupting daily calorie intake.
Depending on the degree of filtration, there are different types of whey available on the market, such as concentrates, isolates, and hydrolysates.
The different types of whey protein
The type of whey depends on the filtration method and when it is carried out.
The filtration time determines whether the designation is native or not:
- For native whey: whey is obtained by direct filtration of whole milk.
- For non-native whey: whey is obtained after coagulation of casein (cheese production).
Some suppliers highlight greater purity, less denaturation, and a slightly higher leucine profile for native whey, but these arguments are not necessarily relevant in the context of muscle protein synthesis.
In practice, the whole milk used to produce native whey may have been pasteurized at >70°C, the powder heat-dried, and the finished product formulated with additives: thus, a so-called "native" whey may be as much or even more denatured than a non-native whey.
The argument that "native = higher quality" is primarily a marketing ploy.
The level of filtration mainly influences the protein, lactose, and fat content and the speed of digestion, rather than whether the whey is "native" or not.
Whey concentrate is the least filtered form:
It generally contains around 70–80% protein, with a small amount of lactose and lipids. It is often the most economical form, with a creamy texture and an amino acid profile that is already very beneficial for bodybuilding.
Whey isolate undergoes more extensive filtration:
Microfiltration or ultrafiltration is then used to remove more lactose and lipids. This produces a raw powder that often contains 85–90% protein, which is more suitable for demanding athletes who want to limit their calorie intake from carbohydrates and fats, or who have difficulty tolerating lactose.
Hydrolyzed whey:
It is a whey (often isolate) that has been partially "pre-digested" by enzymatic hydrolysis, which breaks down proteins into shorter peptides. This form is intended to be absorbed even more quickly and be better tolerated by the digestive system in certain athletes, but it often has a more bitter taste and a higher price tag, with no clear evidence of superiority in terms of muscle gains.
Overall, the protein concentration per 100g should not be a deciding factor. The most important factors are the amount of protein per serving, the associated amino acid profile, and, above all, a formulation without additives or sweeteners.
The main points
We've got a complete guide to choosing the most appropriate type of protein, and you can also find out more in our article explaining what whey protein is, or our explanations of how to choose the best brand of protein powder!
The origin and quality of whey protein are of paramount importance to athletes, as they directly influence their health, how they feel during training and their sporting performance.
Our protein powders stand out for their natural composition, free from sweeteners and additives, and are manufactured in-house in France. They have been carefully developed by pharmacists with the aim of maximizing the effectiveness and performance of athletes.
Whey protein
100% made in France 🇫🇷
- Made in-house at Albertville
- No additives, no sweeteners
- Naturally rich in BCAAs (5 to 6 g/serving)
Available in packs of 3 to 4.5 kg
Casein
Like whey, casein comes from milk. It accounts for about 80% of milk protein, compared to 20% for whey.
It is a large protein on a molecular scale, which is also obtained by filtration.
Casein has a less interesting amino acid profile than whey.
Where casein differs from whey, however, is that it is a rather slowly assimilated protein powder. Casein can be taken before bedtime or in anticipation of a long period of fasting.
This solution is often presented as a way to maintain adequate protein intake over time in order to limit catabolism and thus muscle loss.
Difference between micellar casein and caseinate
Not all caseins are created equal. There are two main types:
Micellar casein
- Obtained by gentle filtration of milk
- Preserved natural structure (micelles)
- Slow and steady digestion
- Better digestive tolerance
- Most qualitative profile
It is the form closest to the casein naturally present in milk.
Caseinate (often calcium or sodium)
- Obtained by chemical treatment (acid neutralization)
- More processed protein
- Faster absorption than micellar water
- Less appealing for nighttime use
- Often used for reasons of cost and solubility
The term "casein" on a label can therefore mask certain important differences in quality.
All the details can be found in our article on the differences between whey and casein, and in a second article we take a detailed look at the dangers of taking casein.
To find out more about casein
Does casein make you gain weight?
Does casein make you lose more weight than whey?
Other animal proteins
Milk is not the only source of protein exploited by manufacturers.
Some brands are developing product lines based on other animal proteins.
For example, protein powders derived from beef and those made from insects, in particular.
Beef proteins
These protein powders come from beef. More specifically, they are derived from hydrolyzed beef collagen. Hydrolysis produces smaller peptides, meaning that the final product is easily absorbed by the body and relatively easy to digest.
This protein powder could therefore theoretically be an alternative for athletes and body-builders with dairy intolerances.
Despite this, this supplement is not as good as whey when it comes to amino acid profile. In particular, it provides less leucine, an amino acid which promotes anabolism and improves muscle recovery.
Its exact composition depends on the source (muscle vs. collagen):
- Beef collagen (hydrolyzed collagen): Derived from skin, bones, and tendons, not muscle. Rich in glycine, proline, hydroxyproline, and amino acids that are important for connective tissue (skin, joints), but lower in certain essential amino acids (EAAs) such as tryptophan. This source does not provide a "complete" protein in terms of its EAA profile and is therefore not optimal for muscle synthesis.
- Beef protein isolate: Mainly derived from beef muscle, isolated and hydrolyzed to obtain a powder rich in complete proteins. It contains all the essential amino acids (EAAs) necessary for muscle synthesis, but in different proportions than whey.
Proteins derived from insects
Insects are a significant source of protein. Contrary to expectations, protein powder producers are also beginning to use this raw material.
Although interesting from an environmental and nutritional point of view, this type of product is still not very successful commercially.
These powders, such as those made from crickets or mealworms, can contain a high proportion of protein (up to ~70% of dry weight) as well as all essential amino acids, minerals (iron, zinc), and B vitamins that support recovery and energy metabolism.
From an ecological standpoint, insect farming generates fewer CO₂ emissions and requires less water and land than traditional animal farming, making it a legitimate option worth exploring.
In Western countries, it is difficult to promote insect protein, and few athletes dare to take the plunge, probably for cultural reasons. In most cases, these insect proteins are mixed with proteins from other sources and are mainly used in animal feed.
Egg proteins
Like milk, eggs are a complete food that can be used to produce protein powder.
In this case, brands mainly use egg whites, a substance rich in protein and low in fat, unlike egg yolks. The end product is lactose-free and low in carbohydrates and fat.
These proteins have a high protein quality comparable to that of whey according to PDCAAS and DIAAS, metrics used to assess digestibility and the intake of absorbable amino acids.
However, egg proteins are more slowly assimilated by the body.
Fish proteins
Fish protein powder usually comes from dehydrated or hydrolyzed fish, which is processed to isolate a concentrated form of protein that is ready to be digested. These proteins have a complete profile of essential amino acids (EAAs).
Powders derived from fish may also theoretically contain bioactive peptides, which are amino acid fragments that may be beneficial for metabolic health and muscle recovery.
Compared to certain plant sources, fish proteins are highly digestible, similar to other animal proteins.
However, these products remain less widespread on the sports market than whey or other traditional isolates, and they are sometimes mixed with other protein sources to optimize the nutritional profile of the finished product.
Plant-based proteins
With the success of veganism, we are also seeing the development of protein powders of plant origin.
Plant proteins can come from squash, soybeans, peas, or other seeds such as rice. In most cases, producers mix these different plant sources together to optimize the amino acid profile of the finished products. This is because a single plant source usually has an incomplete amino acid profile.
These products are designed for anyone following a vegan diet. For many amateur sportsmen and women, vegetable proteins are attractive because of the "green" image associated with them.
However, the amino acid profile is once again lacking, with less BCAA and EAA compared to animal proteins, and even more so compared to whey.
In addition, many manufacturers use chemical solvents in the production of these powders, substances that can end up in the finished product.
When turning to these plant-based proteins, it is essential to focus on the quality and sourcing of raw materials in order to avoid GMO contamination, for example. In general, the sources available on the market have the following characteristics:
| Source | Complete EAA* | Digestibility (isolates/concentrates) | Strengths (cautious wording) |
|---|---|---|---|
| Soybeans | Yes (profile covering adult EAA requirements; certain sulfur-containing amino acids may be limiting depending on the reference standard) | Good to very good (protein quality scores close to 1.0 for isolates/concentrates) | Complete profile and quality similar to certain animal proteins, good amounts of BCAAs, with particular emphasis on arginine, glutamine, and glycine. |
| Peas | Partiel (tous les EAA présents mais AA soufrés et tryptophane limitants, score <1,0) | High for isolates/concentrates (high true fecal digestibility, intermediate PDCAAS) | Good BCAA profile and generally satisfactory digestibility; allergic reactions and cross-allergies have sometimes been observed. |
| Rice | No (lysine clearly limiting, average quality score) | Good (good digestibility, especially for certain processed forms) | Vegetable protein that is often well tolerated, frequently used in products intended for sensitive individuals (milk-free, gluten-free, etc.), low allergenic potential compared to other sources. |
| Hemp | Partial (all essential amino acids present but lysine and sometimes tryptophan limiting) | Variable, generally average to fair depending on the source and process (lower quality scores than soybeans/peas) | All essential amino acids are present, with significant levels of arginine, dietary fiber, and unsaturated fatty acids (including omega-3) in products made from hemp seeds. |
| Blends (peas + rice / others) | Yes, if the formulation is appropriate (some pea/rice mixtures achieve a score of 1.0 in adults). | Overall quality often improved by supplementing profiles with EAA (compared to each source alone) | Provides a complete amino acid profile and high protein quality when ratios are properly formulated. |
References and scientific sources for vegan proteins
Multi-source proteins
As their name suggests, there are also proteins derived from various combined sources. That said, whey is often used in the composition of these reconstituted protein powders.
This choice, made by many brands, illustrates whey's benchmark nutritional value. Depending on individual requirements, whey protein can be blended with egg protein, vegetable protein or even insect meal.
To find out more :
