30 Seconds SummaryHow to Choose the Best Protein Supplement
- Protein supplements are not necessary if dietary protein intake is adequate, but they can help in reaching daily protein goals and have specific digestive properties.
- Whey concentrate, the least processed form, contains around 80% protein by weight and is digested quickly, usually within an hour.
- Whey isolate offers higher protein content per weight, is 99% lactose-free, and is faster to digest than whey concentrate, although it is more expensive and nutrient-poor.
- Whey hydrolysate is further processed for even faster digestion and suits those who might not tolerate other forms of whey well.
- Casein protein digests slowly, making it ideal for nighttime use or prolonged periods between meals, but some may find it harder to digest.
- Vegan protein options like soy, pea, and sacha inchi provide high-quality protein, though they generally contain lower levels of certain essential amino acids compared to animal proteins.
- Collagen protein, lacking in essential amino acids like tryptophan and methionine, is not recommended as a primary protein source.
- Egg white protein is a viable alternative with high digestibility but can be challenging to dissolve in liquids.
- Awareness of amino acid spiking and choosing third-party tested brands can ensure the quality of protein supplements.
- Regardless of the source, adequate protein intake is crucial for achieving fitness goals, and tracking intake can be facilitated by apps such as the RP Diet App.
Renaissance Periodization
Tiago Vasconcelos, RP Research Editor, & Dr. Mike Godard, Sport Nutrition Coach
