Best Protein Powders: Whey, Egg, Casein, Soy, or...?

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If you're into weight training, you probably don't need to be "sold" on the benefits of protein supplementation. It is, quite frankly, the cornerstone of any nutrition program—at least the nutrition program of those of you attempting to consume a minimum 1 gram of protein per pound of bodyweight daily.

Protein powders allow you to "fill in the gaps" between meals, since it's often difficult to obtain all your protein requirements from whole foods (and still maintain gainful employment!).

But even if you're not an athlete, into exercising or pumping iron, supplementation can be advantageous. Yes, even if you're looking to lose weight, or simply to eat healthier, protein powders are a fantastic choice. They're just as easily added to a morning smoothie as a post-workout shake.

But what protein should you use?

While most brand name products are of good quality, there are so many different types of protein, and so much advertising hype surrounding the benefits of each, it's hard to seperate marketing from reality.

What's a smart consumer like you to do?

Simple. Learn a little about the pros and cons of each protein source before you make your decision.

Let's get started...

Protein Powders Worth Investigating Study Status
Whey protein: The king of protein powders. And with benefits so numerous, it's hard to know where to start; whey protein is rich in branched chain amino acids, it's a precursor to the vitally important antioxidant glutathione—there's even evidence to suggest it enhances satiety and weight loss. Whey protein mixes easily, and although taste is always subjective, most manufacturers do a good job of creating a pretty enjoyable product.    
Casein protein: Also a milk-derived protein like whey, casein is known as the timed-release protein, because of the slow speed it is digested. As such, it also helps with satiety (keeps you feeling full for longer) and is the optimal protein to supplement with before bedtime. It has a more chalky consistency than whey, doesn't taste as good, and usually has to be mixed in a blender.    
Soy protein: Soy protein isn't a bad protein source by any means. Sure, it doesn't taste as good or mix as well as whey, but it's cheaper too. On the plus side, studies show it can reduce serum cholesterol and triglycerides. On the negative, certain phytoestrogens may cause endocrine disruption, possible neurological effects, and an increased risk for dementia in old age.  
Egg protein: Egg protein might be "old school" but that doesn't mean it won't do the trick. One guy—you might have heard of him, Arnold Schwarzenegger—ate plenty of egg protein, and no one ever kicked sand in his face. On the plus side, it's cheaper than whey and casein.

Rice protein: Plant based proteins are generally shunned by the bodybuilding community because they are "incomplete" proteins, or lacking one or more essential amino acids. However there's no reason why plant-based proteins can't be used within the context of a balanced diet that contains numerous whole food protein sources.

 

Carnivor (beef protein isolate): To be honest, there's a little more than just beef protein isolate here; there's also BCAAs, creatine and a few other goodies. Should you forgo you usual whey protein supplement for Carnivor? Read the review and find out for yourself!

 
Legend (rollover icon for explanation)
HS (Human studies): Some human-based studies have been performed on this ingredient/product, or some of the ingredients in this product. This should not be considered absolute "proof" that it works as described.

Studies "vary" in credibility; while some are credible, others may be only preliminary, small, or their methodologies may be flawed (not properly randomized, double blind or placebo controlled) or they may be published in obscure or non-accredited journals.

Other studies may be conducted by people with a vested interest in a positive outcome (i.e., they are managed by the same people retailing the product), and therefore the conclusions must be viewed with skepticism.

And of course, many studies demonstrate only mild or moderate effects, which—with the help of a retailer's creative marketing department—can be made to appear much more dramatic than they are.
AS (Animal studies): Some animal based studies have been performed on this ingredient/product. Positive animal based study results do not always translate over to the same results in humans. However, these are a good first step, and may help to add some credence to pure anecdotal reports.
"In vitro" studies: Literally, these are studies performed "in glass"—basically in a culture dish, not in any animal or human model. While "in vitro" studies are usually the easiest, fastest and most cost-effective to conduct, they are also the "bottom of the ladder" when it comes to clinical evidence. Results obtained when a compound is applied directly to isolated cells or tissues may be different than those obtained when it's swallowed by a human or animal, as it must "survive" the harsh environment of the stomach and first pass through the liver. "In vitro" studies rank above anecdotal evidence, since in-vitro work can at least establish—in a controlled manner—that a supplement compound is biologically active.
AE (Anecdotal evidence): It all starts with anecdotal evidence. In general, anecdotes mean very little, as most individuals are not necessarily aware of the large number of variables that can contribute to a positive outcome for any product/ingredient. Still, when enough people consistently notice a positive effect, it cannot be completely dismissed. On the "scale" of proof that a product works, anecdotal evidence is the least reliable.
 
 

 

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