Protein is an essential macro-nutrient in building lean mass. While it is commonly found in animal products, it is also present in other sources, such as nuts and legumes. There are many different types of protein, and it can honestly get difficult to keep track of all them. Here's a quick rundown on the different types of protein, and what each of them have to offer
Whey Protein
Whey protein is created from cows milk. Cow’s milk naturally contains 3.5% protein. After milk is pasteurized, special enzymes can be added which act to separate milk solids known as casein from whey. The whey is then processed further to remove carbohydrates, fats, and excess water. The result is a whey protein isolate.
Pea Protein
Pea protein powder is made by extracting protein from yellow peas. Pea protein is an excellent option for many because it’s vegan, hypoallergenic, dairy-free, and gluten-free. It’s a great source of iron, arginine and branched-chain amino acids.
Soy Protein
To create soy protein, soybeans must be grinded into a meal. The soybean meal is then processed into soy protein isolate. The isolate contains 90 to 95% protein. Soy protein can be another great protein option for vegetarians and vegans. Soy protein contains the BCAA leucine that can help enhance muscle protein synthesis. It's important to note that soy protein may not be absorbed as well as the other proteins.
Animal Protein
Animal proteins are the way most non-vegetarians get their nutrients in. Animals that contain a great source of proteins are fish, eggs, dairy products, red meat (from cows, bison, and deer), poultry (from chickens, turkeys, and quails.) Animal protein does not absorb as well as isolates since they are not broken down before consumption.
Sources
Anon., n.d. Nuts. [Online]
Available at: https://nuts.com/healthy-eating/soy-vs-whey-protein
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Johnson, J., 2018. Medical News Today. [Online]
Available at: https://www.medicalnewstoday.com/articles/322827.php
[Accessed 1 August 2019].
Julson, E., 2018. HealthLine. [Online]
Available at: https://www.healthline.com/nutrition/pea-protein-powder
[Accessed 1 August 2019].
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