Anyone who has ever considered a protein supplement has seen that there are many different types of this nutrient available. In fact when you see all of the many products and varying sources for protein you may feel overwhelmed. Each type will offer a number of benefits, and there may also be possible drawbacks with certain protein sources and types as well. This can make it very difficult to choose the right protein type, source, and supplement to meet your needs.

There Are Many Sources of Protein That You Can Choose From

Protein comes in a number of types, and these can include both animal and vegetable sources. Knowing about the different types and their benefits will help you make the best possible choice and see better physical fitness results. Comparing egg protein against whey protein or deciding between casein protein and whole milk sources is not always easy, but a little research can help you make a more informed decision. According to research performed by Julius Oben, Shil C Kothari, and Mark L Anderson, which was published in the Journal of the International Society of Sports Nutrition, the use of digestive proteases can help boost protein digestion from whey and some other protein types by a considerable amount.

The most common animal sources of this essential dietary nutrient include:

• Whey
• Whey Isolate
• Whey Concentrate
• Whey Blends
• Casein
• Egg White
• Cow Milk
• Goat Milk

Common vegetarian protein sources include:

• Soy
• Soy Isolate
• Pea
• Hemp
• Wheat
• Rice

Whey Protein Types and Benefits

Whey protein can be found in several types, and each may have some advantages over other choices in this category. This is the nutrient that makes up 20% of all milk protein, and it is produced during the cheese making process. This is one of the most popular choices for anyone who wants a protein supplement which provides large amounts of certain amino acids including valine, leucine, and isoleucine. The biological value of this source is high, it is not as filling as other types, and is is quickly digested by the body.

Whey isolate has a higher price than the basic form, but it also has less lactose and fat as well as a bigger BV than the concentrated form. Many consider this a higher quality whey product for muscle growth and retention. The concentrate form of this protein source is considered cost effective because the processing time for digestion is lower, but you will find more fat and also higher levels of lactose. Blends combine the isolate and concentrate forms in a single product that is blended together. This offers the benefits of both forms of protein but with a lower overall cost.

Is Casein a Quality Protein Source?

Casein makes up 80% of all the protein that is found in milk, and when this substance is isolated it offers a form that is slow to digest and very filling. Casein contains 92% pure protein and it is often used in weight gainer products due to the thickness it has. You may choose this type because it is more efficiently utilized by your body in order to build and maintain muscle tissue. It is also a good choice for those who want to lose fat while keeping and increasing muscle. The BV rating is lower than whey but casein protein encourages carbohydrate burning and fat loss. This form of protein is also quite high in glutamine.

The Pros and Cons of Egg White Protein

Egg white, also called egg albumin, can be a terrific protein type for most people. When you start comparing the benefits of the various type of protein you will find that this source provides many amino acids, with a high ratio of essential compounds compared to the non essential amino acids used in the body. This is also an excellent choice if you are lactose intolerant or if proteins from milk are not a viable option in your case for any other reason.

Complete Cow Milk Protein is Another Available Choice

This type is the complete protein component in whole milk that has been dried out, and all of the fat and carbohydrates have been taken out of the dried product. You will find that this type includes both whey and casein, as well as many of the other nutrients that this fluid is known for. You will get the protein desired as well as calcium and other nutrients. It has a good BV and provides nutritional support as well as the needed protein in large amounts.

Goat Milk Can Be a Terrific Protein Source

The protein found in goat milk is superior to almost any other protein type. It has the highest BV out of all protein types at 104, and it contains no lactose to cause problems if you are intolerant of this substance. The large amount of branch chain amino acids or BCAA are another benefit that goat milk can provide. For muscle growth this can be an exceptional protein type to use. The only drawback is that these products may be a little harder to find than some of the more commonly used protein types and sources.

Vegetarian Protein Sources Can Also Provide Many Benefits

There are many types of protein, and some come from vegetarian sources instead of animals. While these may not offer the higher levels of amino acids and protein components that whey or casein do they can be a good option if you are a vegetarian who does not want to consume animal products.

How Effective is Soy Protein?

Comparing soy protein to other types will show that this source can be high quality but it is not the most efficient. Whey protein and casein protein are more efficient, and this is also true of whole milk and goat milk products as well. Soy protein digests rapidly but the amino acid profile is less than ideal. Many bodybuilders and physical fitness professionals choose other protein types due to this factor. The isolate form of soy protein does offer a higher BV but it is considered a lower quality of soy protein and is also not the right choice for many.

Pea Protein Has Several Benefits and Advantages

When you compare the many protein types and sources you will find products that include pea protein. This is a gluten free protein type that has no lactose and is also free of cholesterol. The fact that pea protein has high levels of amino acids and is easier to digest than some other protein types make it a good choice for many vegetarians who want to see muscle growth.

The Benefits of Hemp Protein Are Often Overlooked

Hemp protein is often viewed as unacceptable, but if you do the needed resource you will find that this protein type can be an excellent choice in some cases. It comes from the cannabis sativa seed, but it does not contain any of the psychoactive compounds that are found in the rest of the plant. Hemp is a terrific source of protein, amino acids, essential fatty acids, and many other nutrients. You will find that hemp protein is easy to digest, it has a wide range of amino acids, and the ratio of essential fatty acids is more balanced than what is found with some other protein types.

How Does Wheat Protein Rate for Muscle Growth and Retention?

Wheat protein is a vegetarian option that does not contain any cholesterol or lactose. It is also very low in carbohydrates. This protein type is rich in glutamic acid and includes albumins, globulins, gliadins and glutenins. If you have ever experienced sensitivities to wheat or other grains then this may not be the best choice though.

Rice Protein Pros and Cons

Rice protein typically comes from brown rice, and it offers several benefits and advantages if you want to increase your protein intake and gain muscle tissue. One scoop of these products may contain as much as 24 grams of protein from an all natural and vegetarian source. This protein type is hypoallergenic, and it is rich in amino acids that help with muscle growth, development, and recovery. Rice protein also helps to accelerate fat burning and will help stabilize your blood sugar levels more efficiently.

Source

http://www.mensfitness.com/nutrition/supplements/5-benefits-of-casein-protein

https://www.muscleandstrength.com/expert-guides/protein-supplements

http://www.jissn.com/content/5/1/10 http://www.livestrong.com/article/88254-benefits-hemp-protein/

http://www.livestrong.com/article/278022-what-are-the-benefits-of-brown-rice-protein-powder/