5 Most Effective Types of Protein Powder

1/18/23 

Protein is an essential macronutrient — you need it to survive and thrive. Doctors recommend that a healthy adult consume anywhere between 60 to 100 grams of protein a day, though how much exactly depends on your age, size, sex and activity level.  

While you could get your protein through a healthy and well-rounded diet, millions of people prefer to supplement with fast and convenient protein powders, especially before or after a workout. 

But with so many different types of protein powder available, how do you choose the best one for you? 

In this guide, we’ll explore various types of protein powder so you can make the best decision for your health, wellness and vitality. 

What Is Protein?   

Before we discuss protein powder types, it’s important to first understand what protein is and why it matters from a physiological standpoint. 

Protein is an umbrella term that refers to 10,000+ complex molecules that provide and support essential functions within the body, and specifically, within the cells. In fact, protein is one of three macronutrients that help sustain life; the others being fats and carbohydrates. 

When broken down, protein helps fuel:

• Muscle mass growth
• Metabolism
• Immune response
• Various other physiological processes

And these molecules can be found in practically every part of the body, including in your muscles, bones, skin, hair and tissue. 

The vast majority of proteins will also fall under one of seven categories: 

1. Antibodies – Also referred to as immunoglobulins, antibodies travel through the bloodstream and support the immune system by fending off foreign invaders or antigens, like toxins and viruses.  
2. Contractile proteins – These proteins affect muscle contraction and movement and are typically split into two sub-categories: actin and myosin. 
3. Enzymes – Enzymes enable the body to perform vital metabolic processes more efficiently, particularly for digestion. Notable enzymes include lactase, pepsin, salivary amylase and lingual lipase.  
4. Hormonal proteins – These proteins coordinate and regulate certain bodily functions. Sometimes referred to as messenger proteins, they help endocrine cells communicate and then trigger a specific physiological function. 
5. Storage proteins – As their name suggests, these proteins store amino acids in a reserve that can then be used by the body at a later point. This ensures that the body can maintain a consistent supply of essential nutrients. 
6. Structural proteins – Structural proteins provide support to cells, organs and tissue, as well as other proteins such as collagen, keratin and elastin. 
7. Transport proteins – These proteins move molecules or ions through cell membranes or body fluids to ensure homeostasis in cells, tissues and organs. They can be divided into two categories: carrier proteins and channel proteins.  

5 Types of Protein Powders 

Most protein powders are simply concentrated proteins derived from a plant or animal. Practically every type of powder will come in one of three forms: 

• Protein concentrates – These are made using heat and acid or enzymes to extract the protein powder from the whole food. Most concentrates will contain between 60%–80% protein, with fats and carbs accounting for the remainder. 
• Protein isolates – These undergo an additional filtration process to remove even more fats and carbs. Isolates will be 90% to 95% protein. 
• Protein hydrolysates – These undergo further heating with acids or enzymes, which allows them to be more readily absorbed by the body and muscles.   

Regardless of the form, you can generally find protein powders in various flavors, including classics like chocolate and vanilla, as well as fan favorites like strawberry, salted caramel, coffee and pumpkin spice. For those who prefer to add their own flavoring with ingredients like fresh fruit, cinnamon or peanut butter, unflavored protein powders are also available. 

But before you go stocking up on your ideal flavor, it’s important to understand what’s invarious types of protein powder and what benefits you can expect to gain from each. 

#1 Whey Protein

Whey protein — arguably the most popular and effective protein powder on the market — comes from dairy milk. In fact, whey is the liquid that remains after milk is curdled and strained into a cheese. 

In its concentrated form, whey is high in protein, but it also contains lactose, which some individuals may have problems digesting. For people who are lactose-intolerant, whey isolate is a preferable alternative since most of the milk sugar is burnt off during processing.  

Of all protein powders, whey has the highest concentration of leucine, a branched amino acid that plays a pivotal role in muscle growth and health. As a result, the whey concentrate stimulates muscle protein synthesis — i.e. the creation of new muscles. For that reason, whey can help you:

• Increase lean muscle mass
• Supercharge recovery from heavy exercise
• Increase muscle strength (when combined with weight training) 
• Support a healthy immune system
• Feel more satiated 
• Reduce inflammation  

#2 Casein Protein 

Casein is a high-quality, slow-acting protein that’s also derived from milk, but takes longer to absorb and digest. According to Healthline: “Casein forms curds once exposed to the acids in your stomach. These curds lengthen your body’s digestion and absorption processes. Therefore, casein protein provides your body with a slow, steady release of amino acids.”

If the two proteins were caffeine, whey would be a shot of espresso and casein a slow-drip coffee. Whey is rapidly digested, which causes an immediate spike in amino acid blood levels. Casein, on the other hand, is digested much more slowly, which allows blood levels of amino acids to stay elevated for hours. 

This makes casein an ideal pre-workout or nighttime protein. Advantages of casein include: 

• Enhanced protein synthesis 
• Gradual and steady release of amino acids in the blood 
• Increased satiation 
• Reduced triglyceride free radical levels
• Immune benefits

#3 Egg Protein

Eggs are one of the most powerful food products available today. They contain many nutrients and bioactive components that can support whole health and prevent disease. 

Most egg proteins are made from egg whites, not whole eggs. So while they still pack a protein punch, they may lack the satiating effect without the high-fat yolks. That said, egg-based powders are a complete protein supplement, meaning they contain all nine essential amino acids that the body depends on but can’t produce on its own. 

Egg white protein powders are an ideal supplement for individuals with dairy allergies or gluten intolerances, which can result in an upset stomach. And, various studies have demonstrated that egg protein can help:

• Decrease malnutrition 
• Improve muscle health
• Aid muscle recovery 
• Protect against diseases 
• Maintain healthy blood pressure  

#4 Plant-Based Protein Powders

Vegans and vegetarians often require protein supplements to fortify their plant-based diet, which typically excludes many of the more common high-protein sources, such as animal and dairy products. Fortunately, there are dozens of plant based protein powder types available, including: 

• Pea protein
• Soy protein
• Hemp protein
• Brown rice protein
• Flax seeds protein
• Chia seeds protein
• Quinoa protein
• Alfalfa protein

However, on their own, there is no plant based protein that can be considered complete protein sources, which is why it’s typically more difficult for a vegetarian or vegan to put on significant muscle mass. Because of this inherent amino acid and leucine deficit, many plant-based protein powders will combine several types of plant protein into a more complete protein source.  

While they may not be as effective as an animal-sourced protein, plant-based proteins can still help with: 

• Muscle growth and recovery
• Feelings of satiation 
• Healthy digestion
• Weight loss   

#5 Collagen Protein Powders 

Collagen is located in the skin and various connective tissues, such as the tendons, ligaments and muscles. And collagen peptides are made by extracting collagen from animals like cows, fish and chicken. 

While these proteins can help with muscle growth and recovery, their primary function includes:

• Supporting healthy skin, nails and hair 
• Preventing bone loss and joint degeneration
• Promoting heart health 
• Improving gut health
• Aiding digestion  

What Protein Is In the INVIGOR8 Protein Shake? 

The INVIGOR8 All-In-One Superfood Shake was designed to be a total meal replacement and exercise enhancer. To that end, our organic superfood meal replacement only uses the best protein powder available — whey. In fact, every single shake contains 20g of premium, grass-fed whey protein powder. 

But that’s just one of the 8 nutritional complexes our superfood shakes provide to help you stay full, lose weight, put on muscle and workout harder. The other essential ingredients include: 

• Prebiotic-fiber complex – 3g of chicory root extract.
• Green veggie complex – 2.5g of chlorella algae, alfalfa grass, spinach leaf, kale leaf and broccoli head.
• Essential fatty acid complex – 2g of flaxseed, chia seed and coconut.
• Digestive enzyme complex – 653mg of amylase, lactase, neutral protease, lipase, bromelain and papain.
• Immunity support complex – 500mg of bovine colostrum.
• Cognitive complex – 200 mg of l-theanine and bacopa monnieri.
• Probiotic complex – 1.2 billion lactobacillus acidophilus and bifidobacterium bifidum. 

Simply put, this best-in-class powder contains all of the essential nutrients a healthy adult needs, including Vitamins D, K, B6 and B12. 

The Ultimate Protein Source — INVIGOR8

Every person needs protein. It’s essential for building, repairing and maintaining muscles, tissues and organs. 

Today, there are dozens of protein powders capable of supporting whole health and an active lifestyle, including whey, casein, egg, collagen and plant-based proteins. There are also many ways how to use a protein powder. But if you’re looking for a high-quality protein powder that can supercharge your health journey, choose INVIGOR8. 

Our grass-fed whey protein powders contain all of the essential nutrients your body needs to improve muscle mass and recovery, support the immune system, reduce inflammation and more. They’re also free of gluten, soy, added sugars and artificial ingredients — and yet, they still taste amazing, with flavors like Triple Chocolate Brownie, French Vanilla, Natural Strawberry and Himalayan Salted Caramel. 

Want to try a scoop for yourself? Shop INVIGOR8 today. 

Sources:

Live Science. What is Protein? 

ThoughtCo​​. Proteins in the Cell.

Healthline. What's the Difference Between Casein and Whey Protein?

Healthline. The 7 Best Types of Protein Powder.