The scoop on protein powders

Whey protein

The type most commonly used is whey protein. This is derived from milk and provides a very accessible and easily digestible source of complete protein. There are different types of whey protein available depending on the process used to derive the protein from milk:

• Whey protein concentrate – this type of whey protein typically consists of around 80% protein, with the remaining nutrition coming from fats and carbohydrates. It tends to be a popular choice as it tastes the nicest thanks to its slightly higher sugar content! Good brands offering this type of whey protein are Bulk, Myprotein, Protein World, MaxiMuscle and The Protein Works.
• Whey protein isolate – this type of whey protein is produced through further processing to increase the protein content to around 90% or more, with just 10% or less coming from fats and carbs. This makes it a more protein-rich choice, which often comes with a slightly higher price tag. Good brands offering this type of whey protein are Bulk, Myprotein, Protein World, MaxiMuscle and The Protein Works.
• Whey protein hydrolysate – also called 'hydrolysed' protein powder. This is a type of whey protein which is further processed to make it more easily absorbed, so it can be taken up very quickly by the body. This makes it the most effective whey protein for quick exercise recovery, but it can often be the most expensive and has quite a bitter flavour. For most people, concentrate or isolate would be more than sufficient. Good brands offering this type of whey protein are Bulk and Myprotein.

Casein protein

Casein is also derived from milk alongside whey protein, but takes longer to break down and digest. This makes it a less popular choice for people aiming to gain muscle mass, as they are looking for a quick hit of protein to aid their exercise recovery. Casein would be more suitable to have just before bed for example, to help meet additional protein needs across 24 hours, rather than immediately post-exercise. Good brands offering this type of protein powder are Bulk, Myprotein and Optimum Nutrition.

*Interesting fact – Hilary Swank had to set alarms throughout the night to drink protein shakes when she was training for Million Dollar Baby to ensure she was hitting her protein needs – so some unique training situations do require this!

Egg white protein

This type of protein is derived straight from pure egg whites, which makes it a good choice for anyone wanting or needing to avoid dairy or lactose. Eggs are a complete protein – meaning they contain all the essential amino acids our body can't make itself – so egg white protein powders have this going for them. However, egg white protein powders haven't been as well researched as other types, so it's not entirely clear how effective they are at aiding muscle recovery compared to other types of protein powder. Good brands offering this type of protein powder are Bulk, Myprotein and Protein World.

Vegan protein powders

There are various types of vegan protein powders available, generally based on pea, rice, hemp or soy. These are great choices for those wanting to boost their protein intake without adding any animal products to their diet. While some of these plant-based options are sources of complete protein, they don't tend to have as high levels of each amino acid as whey, casein or egg-white protein powders. This is why it can be a good option to choose a vegan protein powder which offers a blend of pea, rice and hemp for example, to up the amino acid profile. Good brands offering this type of protein powder are Bulk, Myprotein and Protein World.