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, the market is flooded with protein powders derived from other raw materials. We propose to give you an overview of the different types of protein, to help you make the right choice and excel in your sport.
For a quick answer, here is a table summarizing the key points:
| Protein type | Benefits | Disadvantages |
|---|---|---|
| Whey Protein | High in protein, low in fat and lactose. Rich in BCAA. Very attractive price. | May not be suitable for lactose-intolerant people. |
| Casein | Slow assimilation, useful for night-time recovery. Prevents catabolism. | Amino acid profile less complete than whey, varying quality depending on the type of casein. |
| Beef protein | Alternative for lactose-intolerant people. Easily assimilated. | Less rich in leucine, less effective for muscle recovery. |
| 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. | Less BCAA and EAA. Risk of chemical solvents and GMOs. |
| Multi-Source Proteins | Variety of protein sources. Can be customized to your needs. | Quality may vary. Whey often dominant, not ideal for intolerants. |
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, milk is used to obtain whey powder and/or casein powder, both of which are very rich in essential amino acids (EAA), particularly BCAAs. The simplicity of whey production may come as a surprise, 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 direct filtration of whole milk or by separation from the upstream casein. This liquid, over 90% water, is filtered and dehydrated to obtain a crude protein powder, commonly known as whey.
To this day, it remains the most popular product among athletes. It offers a high protein concentration at an attractive price. Whey contains very little fat and is virtually lactose-free .
It therefore enables effective supplementation without disrupting daily calorie intake.
Depending on the degree of filtration, whey is marketed under various names, such as isolate, hydrolysate...
The different types of whey protein
The type of whey depends on the filtration method and when it is carried out.
The filtration stage determines whether the product is designated as native or non-native. Whey is obtained by direct filtration of whole milk or by separation from casein upstream.
- For native whey: Whey is obtained by direct filtration of whole milk.
- For non-native whey: Whey is obtained by separating it from casein upstream.
Some suppliers highlight improved purity, less denaturation, and a slightly higher leucine profile, but these arguments are based primarily on the theoretical process.
In practice, milk can be pasteurized at >70°C, the powder dried at high temperatures and formulated with additives: so-called "native" whey can therefore be as much or even more denatured than non-native whey.
The advantage of "native = higher quality/more natural" is mainly 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 thorough filtration.
Microfiltration or ultrafiltration is then used to remove more lactose and lipids. This produces a powder that often contains more than 85–90% protein, which is more suitable for 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 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 systematic evidence of superiority in terms of muscle gains in all athletes.
Overall, protein concentration per 100g should not be a selection criterion. What's more important is the quantity of protein per scoop and the associated aminogram.
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 are distinguished by their natural composition, with no sweeteners or additives, and are made in France. They have been carefully formulated by pharmacists, with the aim of maximizing the efficiency 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, 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 to prevent 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 significant 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 or insects.
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 low in certain essential amino acids such as tryptophan. This protein does not form a "complete" protein in terms of its EAA profile and is not optimal for muscle synthesis.
- Beef muscle (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.
Insect proteins
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.
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 farming, making it an option worth exploring.
In Western countries, it's difficult to seduce people with insect proteins, and few athletes dare to take the plunge. In most cases, insect proteins are blended with proteins from other sources, and used mainly in animal nutrition.
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, low in carbohydrates and fat, making it attractive to people with intolerances and those on diets.
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.
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 traditional isolates, and are sometimes found in blends with other protein sources to optimize the nutritional profile.
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.
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 once again leaves much to be desired, with less BCAA and EAA.
What's more, the production methods for these powders often involve chemical solvents, which can end up in the final product.
When it comes to plant-based proteins, it's vital to pay attention to the quality and sourcing of raw materials, to avoid GMO contamination for example.
| 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 seul (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 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 the name suggests, there are also proteins from a variety of sources. That said, whey is often included in the composition of these recomposed 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 :
