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.
Since you may want a quick answer, here's a table summarizing the essentials:
| 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. | Less complete amino acid profile than whey. |
| 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...
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 is a large protein, 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 of maintaining a suitable protein intake to avoid catabolism and hence muscle loss. Full details can be found in our article on the differences between whey and casein, and in a second article we take a closer 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 precisely, they are derived from hydrolyzed beef collagen. The final product is easily assimilated by the body and digested relatively well.
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.
Insect proteins
Insects are an important source of protein. Against all expectations, protein powder producers are also starting to use this raw material.
Although interesting from an environmental and nutritional point of view, this type of product is still not very successful.
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 white, a substance rich in protein and with a low fat content, unlike the yolk. The result is a finished product that is lactose-free and low in carbohydrates.
However, egg proteins are more slowly assimilated by the body.
Plant-based proteins
With the success of veganism, we are also seeing the development of protein powders of plant origin.
These may come from squash, soy, peas or other seeds such as rice. In most cases, producers blend these different plant sources together to optimize the aminogram 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.
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 :
