“If whey is the protein equivalent of an espresso shot, casein is more like a slow drip,” says Dr. Marisa Ponzo, a Double Board Certified Dermatologist. The market is saturated with the big P: whey protein, whey isolate, plant protein, casein, and yeast protein. It’s not just body builders and athletes reading the labels anymore. Mom-influencers are dropping protein smoothie recipes. Every second chip, dip, and cake in the supermarket is ‘rich in macros’. And my favourite cafe has added ‘proffee’ (protein coffee) to its menu.
But, why are a lot of us still on the fence?
For someone who exercises regularly and is trying to build or maintain muscle, about 1.6 gm of protein per kilogram of body weight per day is a useful target. “Getting enough protein consistently is much more important than obsessing over whether your powder comes from a cow, a pea or a fungus”, adds Dr. Ponzo.
However, not all proteins are created equally.
“When choosing a protein powder to support strength training and muscle recovery, whey is hard to beat due to its fast digestion time, complete profile of essential amino acids and natural abundance of leucine, which is one of the most effective stimulants of muscle protein synthesis,” says New Jersey-based Dr. Mariam Zakhary, a double board-certified sports medicine physician.
Like whey, casein is also a dairy protein, but it behaves very differently in the body. It coagulates in the stomach and takes longer to digest, providing a more sustained release of amino acids. This makes it a good option between meals or before bed. “As far as whey and casein are concerned, there is no real difference based on what's "better," just different times to use it,” Dr. Zakhary adds.
Plant proteins have proven themselves equally capable of promoting muscle growth – a particularly good option for those who are vegan, lactose intolerant, or prefer plant-based food sources. “You can consider using soy, or a carefully blended combination of pea/rice protein that provides all of the essential amino acids,” says Dr. Zakhary. She explains that plant-based proteins may require a slight increase in portion size in order to receive similar amounts of essential amino acids or leucine as whey.
Dietician and founder of Kylie King Nutrition, Kylie King, MS, RS, breaks down protein labels: concentrate is 70-80 percent protein with more lactose and fat, and it’s the cheapest. Isolate is 90 percent or more protein and nearly lactose-free, the better pick for sensitive stomachs. Hydrolysed, on the other hand, means the protein has been partially broken down for the fastest absorption, gentler for some but slightly bitter. If you are sensitive to lactose, you may find it better to take a whey isolate or a plant-based protein rather than a whey concentrate.
What’s more? Protein water supplements have entered the supermarket. Typically made from clear whey protein isolate, they are filtered to produce a juice-like consistency, rather than a shake. The category also includes carbonated protein sodas. “They’re a smart option for those who dislike thick textures. However, read the label, because some blend in collagen and count it towards the total,” advises King.
The same food-grade yeast used in baking and brewing is now helping cultivate ‘fermented yeast protein’ in tanks. In addition to packing all nine essential amino acids, it is easy to digest, supports muscle recovery, and carries a low allergen risk. “Early research suggests it digests slowly, which supports fullness,” shares King.
First things first, if you’re able to meet your protein needs comfortably through a regular diet, there is no requirement to add a supplement for the sake of it.
The best protein powder is one that fills a genuine gap in one’s nutritional profile. As for buying one, read the label with a fine-tooth comb. “You’re looking for a complete protein with 20-30 gm per serving, 2-3 grams of leucine, a short ingredient list, and credible third-party testing,” explains King.