There are 4 main types of protein: Meat based, Egg based, Plant based, and Milk based.
Through our guide were going to cover how we divided them and why, from there why you would use them for sports recovery. A person’s decision regarding which type of protein they prefer can depend of several factors; from price per serving, to any dietary restriction, or even for sheer efficiency for the quality of protein. That’s why it’s important to know the differences in types of protein and why you may or may not want to use them
So, Today were gonna talk about everybody’s favorite:Milk based!
Let’s start with explaining what milk based protein really is. Milk by weight is 20% whey proteins, and 80% casein protein. From there the whey is often Concentrated, isolated, or hydrolyzed. Casein protein from milk comes in the form of mycellar casein, which shouldn’t be confused with casein protein that is made from minerals or in a lab, which is often sodium or calcium caseinate.
First lets cover whey, whey protein is considered the “go to” protein of most people because it is efficient, fast absorbing, and highly bio-available.Whey protein is cheap and effective, and its price per serving can range from anywhere from $.75 per serving to $1.25, but it is traditionally the cheapest protein in the store. Whey protein has also been shown to cause an insulin spike similar to high glycemic carbs, meaning that muscle glycogen stores and blood leucine levels rise quickly, which traditionally correlates to fast and effective recovery, it is often fully digested and absorbed in 2-4 hours. In some circumstances whey is then cold filtered into an isolate to remove the carbs, fat, and lactose that might affect somebody’s macro nutrient goals or dietary restrictions, like lactose intolerance. From there some protein companies like to hydrolyze their isolate which means they use mild heat and acid, or enzymes, or sometimes even just water, to pre-digest the protein to allow for easier absorption and greater bio-availability. Hydrolyzed whey is considered the best of the whey proteins because it is the most nutrient dense and easiest to digest. Whey protein also traditionally taste sweeter which, some people prefer.
Secondly, there is casein protein. Casein protein is not significantly more expensive than whey protein, its price range is still between a $1 and $1.50 per serving. Casein protein is considered the slow digesting and slow absorbing of the two milk based proteins. Mycellar casein is known to take up to 7 hours to digest fully, for this reason mycellar casein is considered to be more anti catabolic because it holds the capacity to protect the muscles from catabolism through a slow and steady supply of protein. Because of this some people consume casein before bed to reduce muscle breakdown and help reach macronutrient goals. But there is also research to suggest that, for those without lactose intolerance, a combination of whey and casein protein at ratios closer to 50:50 are the best at building muscle because of the combination of a fast recovery and a steady supply of protein. Last but not least the casein protein by itself has a “rich” or “creamy” flavor. It turns vanilla into French vanilla, chocolate ice cream into cacao milk.
Later this week we will be expanding our blog with ways to cook with the milk based proteins, we invite viewers to tag or contact us on Facebook and share their own recipes and experiences cooking with protein powders!
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