Proteins play a crucial role in the diet of athletes, contributing to the repair, development and maintenance of muscle mass.
Among the best-known protein sources for sports, we often talk about whey protein. More rarely, we also hear of mushroom proteins, which raises the question of their effectiveness compared to more traditional whey.
Our team explains these two forms of protein in detail, highlighting their manufacturing processes, health and performance benefits to help athletes make an informed choice.
What is whey protein?
Definition and origin
Whey protein, also known as whey protein, is extracted directly from milk. It is renowned for its high-quality nutritional profile, rich in essential amino acids and BCAAs, which are crucial for muscle development and post-workout recovery.
Whey is ideal for those aiming to increase their muscle mass(1), reduce their fat to lean mass ratio, or simply seeking to maintain a balanced diet.
Whey types: concentrated, isolate, hydrolysed
It's not always easy to choose your whey: how do you choose between concentrate or isolate? Or hydrolysate?
Here are a few guidelines to help you make the right choice:
- The type of designation concerns the degree of filtration of the whey. It may define a finished product or the type of whey used as a raw material in the list of ingredients.
- Whey concentrate: this form of whey is appreciated as an economical option. It contains a significant amount of protein, with some lactose and fat.
- Whey isolate: whey isolate contains more protein than concentrate, with reduced or zero levels of lactose and fat, making it an excellent option for people with lactose intolerance or on a low-fat diet.
- Whey hydrolysate: Pre-digested by enzymatic treatment, this form is rapidly assimilated by the body.
Benefits
Whey protein is best known for its role in muscle growth and recovery, as well as for strengthening the immune system.
Thanks to its rich amino acid composition, it offers an exceptional source of nutrition for easily and healthily increasing protein intake.
Choosing an additive-free whey (like those offered by Protéalpes) is important to maximize its benefits without the side effects associated with additives, particularly sweeteners(2).
What are mushroom proteins?
Definition and sources
At a time when consumers are asking more and more questions about the origin and production of the products they buy, mushroom proteins seem to be of interest to the dietary supplements market. But what's the reality?
Manufacturing process
The mushroom protein manufacturing process begins with the cultivation of mushrooms on a nutrient-rich substrate. Once harvested, the mushrooms are dried and reduced to a powder. The protein content of this dry powder generally varies between 7% and 15%.
To increase the protein content, solvents can be used to concentrate the proteins and extract secondary substances. This step marks a significant difference from the mechanical filtration method used for whey, which avoids the use of chemicals and preserves protein quality.
The use of solvents in the mushroom protein concentration process raises a number of issues. Firstly, there is the risk of contamination of the final product by solvent residues, which can have an impact on consumer health.
Secondly, the use of chemical solvents can have a negative impact on the environment, unlike mechanical filtration methods which are more environmentally friendly.
Finally, the use of solvents can alter the structure and function of proteins, potentially reducing their nutritional value and efficacy.
These considerations underline the importance of choosing protein supplements manufactured using methods that preserve protein integrity and purity, while minimizing environmental impact and health risks.
Nutritional comparison and absorption
The nutritional quality and absorption efficiency of proteins are important for athletes involved in bodybuilding or following a specific diet. Let's take a look at the amino acid profile and absorption rate of whey and mushroom proteins, highlighting their respective advantages and limitations.
Amino acid profile
Amino acids are the fundamental building blocks of protein, playing an essential role in building muscle, recovering from exercise and maintaining overall health.
BCAAs (branched-chain amino acids)which include leucine, isoleucine and valine, are particularly important for muscle protein synthesis and preventing muscle breakdown.
Whey protein is renowned for its complete amino acid profile, providing in addition to the essential amino acids, all the BCAAs in ideal proportions to support muscle growth and recovery. This characteristic makes whey a high-quality protein source, particularly appreciated in the bodybuilding world and by those seeking to optimize their protein intake in their general diet, especially in sports.
On the other hand, mushroom proteins, while they may offer some essential amino acids, often present an incomplete BCAA profile.
In the majority of cases, a mushroom species will only supply one or two types of BCAA, requiring the consumption of several different sources to obtain a full spectrum of essential amino acids.
In addition to a much lower concentration of essential amino acids per 100 g of protein, this characteristic may make mushroom protein less effective than whey for those seeking to maximize muscle development and post-workout recovery.
Absorption rate and efficacy
The rate of protein absorption is another crucial factor, directly influencing its effectiveness in supporting muscle growth and recovery.
Whey protein is known for its rapid absorption, making it an optimal choice for post-workout consumption, when the body has an immediate need for nutrients to begin the muscle recovery process.
Mushroom proteins, with their slower digestion due to the presence of fiber and their complex composition, may not be as rapidly assimilated by the body. As far as the absorption of isolated mushroom proteins is concerned, to our knowledge no serious scientific study has yet been carried out.
While these proteins can be beneficial for satiety and weight management, this makes them less suitable for sports nutrition, particularly for immediate muscle recovery after a workout.
Conclusion: which protein source to choose?
When faced with the choice between classic whey and mushroom protein for protein supplementation, several key elements stand out in our comparison:
- Protein levels and BCAAs: whey offers high protein levels and a complete profile of BCAAs, essential for muscle growth and recovery, making it particularly suitable for muscle-building and weight-loss objectives. Mushroom proteins, while nutritionally interesting, often provide only one or two types of BCAA and require varied consumption to obtain a full spectrum of amino acids.
- Concentration techniques impacting quality: the concentration of mushroom proteins can involve solvents, raising questions of purity and safety. Whey, concentrated by filtration, avoids these drawbacks, offering a safer, more natural option.
Here is a small table that summarizes the situation:
| Protein source | Protein content (% on dry basis) | Remarks |
|---|---|---|
| Fresh mushrooms | Approx. 2-3%. | Protein levels are low due to the high water content of fresh mushrooms. |
| Mushroom powder | Approx. 7-15%. | Protein concentration may vary according to mushroom type and drying process. |
| Whey (isolate) | Approx. 80-90%. | Whey isolate is purer and contains less lactose and fat, providing a high-quality protein source with high BCAA content. |
That said, when the levels are really low on the base protein, as is the case with mushroom powder, you would theoretically have to take a lot of it to get the right dosage, which doesn't seem to be very practical.
In summary, while mushroom proteins can enrich a balanced diet, classic whey stands out as the preferable choice for effective protein supplementation, due to its complete amino acid profile, safer manufacturing method and proven effectiveness in supporting physical performance goals.
