Protein is a key factor in muscle growth in bodybuilding.
Its exceptional importance has led to the emergence of a huge number of protein types on the sports nutrition market, which reflects the manufacturers’ desire to create the formula for the best protein.
A natural consequence of this diversity is that choosing has become more complicated.
In this article, we will discuss the types of proteins available in sports nutrition and their differences in terms of muscle mass gain.
No time to read? Key thoughts:
Never use caseinates as sports nutrition!
Whey isolate has the highest protein concentration of all types of whey protein ~90%
Whey protein hydrolysate has the highest absorption rate ~20 minutes
The combination of whey protein and casein is ideal for muscle growth
Soy protein isolate is much better absorbed compared to soybeans
Pea protein and whey are equally effective in building muscle mass
Types of protein in terms of effectiveness for mass gain
Below we present some conditional classifications of sports proteins, each of which touches upon the question of their effectiveness in bodybuilding in one way or another.
1 Types of protein based on the type of raw material:
- animal;
- plant.
In general, animal proteins (milk, whey, casein, egg, etc.) have advantages over plant proteins (soy, pea, rice, etc.) as materials for building muscle mass: they have a complete amino acid profile, the amino acids are balanced, and they are well absorbed.
Most plant proteins are characterized by the absence of certain essential amino acids. The exception is soy protein, whose amino acid profile is close to that of animal proteins.
The four most popular types of protein are whey, casein, soy, and egg. All of them have a very high biological value (degree of absorption), close to 100%. The pros and cons of each are discussed below.
2 Types of protein depending on the speed of absorption:
- fast;
- slow.
The division into “fast” and “slow” is based on the speed of absorption, specifically how quickly after consumption the amino acids that make up the protein are delivered to the muscles via the bloodstream. Understanding the specifics of different types of proteins from this perspective helps to create ideal conditions for muscle growth both during acute protein needs (for example, immediately after a workout) and during forced breaks in food intake (for example, during sleep).
The average digestion time for “fast” proteins is 30-40 minutes, while for “slow” proteins it is 3-4 hours.
3 Types of protein based on the method of production (forms of protein):
- concentrates;
- isolates;
- hydrolysates.
This classification describes the varieties of proteins based on the degree of concentration of the protein itself and the speed of digestion. Various production technologies are used to obtain them, with more complex processes for more concentrated products, which naturally affects the price.
4 Types of protein in terms of “naturalness”:
- natural: whole food products with high protein content;
- “unnatural,” sports, commonly referred to as “chemical protein.”
This is a rather conditional division sometimes used by beginners, stemming from a misunderstanding of the technology behind the production of “chemical” proteins.
All sports proteins are essentially natural, as they are made from natural products (milk, beef, soy, rice, peas); none of the manufacturers engage in the chemical synthesis of protein powders from simple elements (it’s too complicated), although it is possible that such experiments are conducted in secret laboratories somewhere š
The term “unnatural” merely emphasizes the need for varying degrees of chemical processing to extract and concentrate protein from raw materials.
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“Fast” and “slow” proteins
Proteins are divided into two groups based on their digestion speed: fast and slow.
The speed of digestion plays an important role in maintaining nitrogen balance in the body. It is this balance between protein synthesis and breakdown that determines the rate of muscle mass gain.
The advantage of “slow” proteins: they provide a slow and steady supply of amino acids into the bloodstream over several hours, which promotes better absorption and prevents muscle catabolism (breakdown) – ideal conditions for muscle growth.
“Fast” proteins quickly raise the level of amino acids in the blood, but are also quickly processed by the body, partially to meet energy needs. They contribute to intensive but short-term muscle protein synthesis.
“Fast” proteins include whey protein, as well as isolates, concentrates, and hydrolysates of all types of proteins.
“Fast” and “slow” proteins are digested at different speeds, creating favorable conditions for muscle growth over varying durations. Their combined intake provides significant advantages for mass gain.
When used together, “fast” and “slow” proteins provide significant advantages for muscle mass gain. Research indicates that a constant presence of amino acids in the blood significantly increases the synthesis of muscle cells, and consequently, the rate of muscle mass gain.
Proteins that slowly enter the bloodstream help preserve it from breakdown, while fast proteins timely replenish acute needs, which is important, for example, immediately after a workout.
Both types should be used strategically. For more details, see our material on how to properly take protein:
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Animal Proteins
Egg Protein
Egg protein is derived from egg whites and is one of the most popular types of protein among bodybuilders due to its very well-balanced amino acid profile and high digestibility.
The yolk of the egg also contains protein, but, as is known, it also has a lot of cholesterol, which has led to distrust of it as a bodybuilding product (when consumed in large amounts, it can become a risk factor for cardiovascular problems).
However, some recent studies show that moderate consumption of eggs (including the yolk) does not increase the risk of cardiovascular diseases in healthy individuals and may even contribute to its improvement, as the yolk is very rich in important nutrients: vitamins B12, D, B2, and folic acid.
Important: Regarding the high digestibility of egg protein, an interesting note is made by researchers from consumerlab.com – an independent laboratory that tests the quality of various dietary supplements, including sports proteins:
“Egg protein is often marketed as having very high biological value (digestibility), however, some studies suggest that this may only be true for relatively small doses (about 14 grams per day, roughly 2 eggs) ” [1]
This may mean that there is no point in limiting oneself to it as the sole source of protein.
Experiment: the effectiveness of egg protein for muscle mass gain
There are very few studies comparing the effectiveness of egg protein with other types of protein. In one of them, 30 young female athletes (aged 18 to 22) were divided into two groups: one took 15 g of egg protein, while the other took 17 g of maltodextrin (carbohydrates) daily before training for 8 weeks.
At the end of the experiment, researchers recorded the same increase in muscle strength in both groups; in the protein group, the amount of protein absorption byproducts in urine increased, but interestingly, there was no noticeable change in muscle composition and muscle mass in the egg protein group compared to the carbohydrates group [2]!
Egg protein is considered one of the best among bodybuilders; there is a possibility that when consumed in large amounts (more than 14 grams per day), the digestibility decreases
For those who are diabetic or have high cholesterol levels, it is better to refrain from consuming egg yolk, preferring the egg white instead.
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Milk Protein
Milk protein is rich in calcium, phosphorus, sodium, potassium, and vitamins A, B1, B2, B3, and B12, which is completely absent in plant products.
Milk protein is obtained from whole milk and consists of casein (80%) and whey protein (20%), which are separated from the cream through filtration. Since no heating or change in pH acidity occurs during separation, this protein retains more biologically active beneficial protein fractions that are present in significantly smaller amounts in other derivative types of milk proteins.
Research indicates that these biologically active protein fractions are beneficial for cardiovascular health: reducing the risk of high blood pressure and lipid concentration in the blood (cholesterol).
The main advantage of milk protein is that it contains both whey protein and casein. This is a wonderful complex protein consisting of the best representatives of “fast” and “slow” proteins, in this combination ideal for creating a positive nitrogen balance over a long period, and thus effectively stimulating muscle growth.
Most sports meal replacements are produced based on milk protein.
The main advantage of milk protein is the presence of both “fast” whey protein and “slow” casein, as well as biologically active substances that are absent in other types of milk proteins (whey and casein).
Casein (Calcium Caseinate)
Casein is a type of protein that, like whey protein, is derived from milk protein.
Milk protein is 80% casein.
Casein is a “complete protein” and contains a huge number of a special form of the essential amino acid glutamine (the main building block of muscle tissue), which is absorbed twice as well as L-glutamine (sold as a sports supplement).
Our muscles are 60% made up of glutamine.
As a special supplement, this amino acid has gained popularity among bodybuilders due to its positive effects on increasing levels of growth hormone, testosterone, increasing muscle cell volume, improving immunity, and participating in the synthesis of muscle fibers.
However, casein has a lower biological value than whey. This means that when consuming the same amount of whey protein and casein, less of the latter is absorbed: casein molecules are larger and harder to break down during digestion.
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Some studies suggest that among all types of proteins, casein is more effective in building muscle mass compared to whey protein.
What explains this?
Whey protein is digested faster, enters the bloodstream more quickly, and is often used for energy. The less likely protein is to be used for energy, the more carbohydrates are used for that purpose. The more carbohydrates are consumed, the less is transported to fat stores.
Since casein is digested more slowly than whey protein and carbohydrates, its consumption as a basis for protein sports nutrition promotes the proper course of carbohydrate-protein absorption processes, where carbohydrates are converted into energy and proteins into muscle cells. Accordingly, fat accumulation does not occur, and muscles become defined.
The slow, steady release of amino acids into the bloodstream is optimal for muscle mass formation, as it helps maintain a positive protein balance in the body and prevents the breakdown of muscle cells (anti-catabolic effect).
For bodybuilders, it is beneficial to take casein before sleep: slow digestion will ensure the supply of amino acids throughout the night when muscles grow and recover.
Popular forms of casein include micellar casein (the natural, unprocessed form of casein in milk) and calcium caseinate, which is a good source of calcium.
Generally, the price of casein protein is higher than that of whey protein concentrate.
Some scientific studies indicate that casein is more effective in building muscle mass compared to whey protein
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Micellar Casein
Micellar casein is the most expensive casein of the highest quality. It is produced without chemicals, preserving its natural form, which explains its high quality.
āMicellar caseinā and āmilk protein isolate/concentrateā are different names for the same protein concentrate with a low proportion of whey protein.
Important
In the range of protein blends based on casein, there is another type of protein – the so-called caseinates. Do not confuse with casein! Caseinates are produced using chemical agents. This is a very pure protein, but of very low quality. They are also characterized by a better mouthfeel during consumption, which is related to better solubility in water. Never use caseinates as sports nutrition.
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Whey Protein
Read about whey protein, its types and properties in the article: Whey protein in sports nutrition: types, properties, and numerous advantages.
Blend of Whey Protein and Casein (Multi-Component Protein)
The blend of both types offers a whole range of advantages. The most important of them is different digestion rates. The presence of casein reduces the rate at which whey protein enters the bloodstream: amino acids and other nutrients from both proteins are delivered to the blood evenly over a long period.
Milk protein isolate is an example of a blend of casein and whey protein.
The combination of whey protein and casein is ideal for muscle growth. It possesses all the advantages of whey protein (bioactive components that reduce the risk of cardiovascular diseases, immunoglobulins that support immune function, high concentration of BCAAs, very high biological value) and casein (biologically active components, high glutamine content, etc.).
The combination of whey protein and casein is ideal for muscle growth
Plant Proteins
Soy Protein
Soy protein is a unique type of plant protein, as it has a complete amino acid profile and is absorbed almost as well as whey and egg protein. All this makes it nearly as effective in building muscle mass as animal proteins.
Soy contains a negligible amount of fat and cholesterol, and in soy protein isolate, they are almost completely excluded.
A drawback in the amino acid profile of soy protein is the relatively low amount of the amino acid methionine. This deficiency is not a problem, as soy product manufacturers often enrich their products with this amino acid.
Soy protein is the only plant-based protein that has a complete amino acid profile and is effective in building muscle mass. The health risks are posed by the isoflavones found in soy.
All the aforementioned benefits pertain specifically to soy protein.
And now for the most interesting part.
Soy contains another very controversial group of biologically active substances – isoflavones (phytoestrogens) – which are a plant-based analogue of the female sex hormone and are criticized by scientists for their significant health risks just as much as they are praised for their healing properties.
Isoflavones are not completely removed during processing (when producing sports soy protein, its isolate, textured soy protein – “soy meat”, and soy blends for baby food), and many scientists express concerns about their dangers even in very small concentrations.
The presence of these controversial substances makes soy protein a very questionable type of sports protein for bodybuilding nutrition, despite the excellent qualities of the protein and its positioning as a “worthy alternative to whey protein.”
Since the isoflavones in soy can affect hormonal balance, individuals predisposed to thyroid dysfunction should limit their intake of soy protein or completely exclude it from their diet. This also applies to those who suffer from soy bean allergies, although this type of allergy is quite rare.
For more details on the harms of soy, read our article:
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Soy Protein Isolate
Soy protein isolate has a higher biological value (is better absorbed) compared to soy.
Soy protein isolate is much better absorbed compared to soybeans.
However, the process of “isolating” soy protein itself leads to a reduction in the amount of quality protein, essential fatty acids, fiber, and other nutrients. This makes it not very desirable as the sole source of protein for muscle mass gain.
Soy isolates also contain higher concentrations of isoflavones compared to concentrates.
How Soy Protein Isolate is Obtained
The process of producing soy protein isolate is as follows: soybeans are crushed, defatted, dissolved in an alkaline solution to remove insoluble complex carbohydrates, and then proteins are precipitated in an acidic solution to remove dissolved substances (mainly carbohydrates).
At the final step, the removal of some important protein components also occurs. Additionally, dissolution in a mild alkaline solution can lead to the breakdown of protein molecules.
The result: the quality of protein in soy protein isolate is significantly lower than in soybeans, although some studies confirm that even fragments of soy protein molecules carry important biological benefits.
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Rice Protein
While most rice seeds consist of carbohydrates, they also contain protein that can be separated using enzymes.
One analysis of organic rice protein isolate (Oryzatein-90, Axiom Foods) showed that it contains all essential amino acids, but their amount is 39% lower than in whey protein isolate, and the content of branched-chain amino acids (BCAAs) in it is 33% lower [6].
However, in one experiment, the consumption of 48 grams of rice protein isolate (Oryzatein-90) or whey protein isolate by healthy young individuals three days a week immediately after weight training for two months resulted in the same outcome in muscle mass and strength growth [7].
It is believed that rice protein does not cause allergic reactions and is well absorbed.
Important In a study of rice protein from different manufacturers in an independent laboratory in 2007, it was found that some of them, produced in China, were contaminated with melamine.
For more details on the facts of melamine contamination in protein blends, read here:
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Pea Protein
Pea protein, like whey, is a complete protein and is rich in essential branched-chain amino acids (BCAAs).
In one study comparing pea protein and whey protein isolate, it was shown that both proteins are equally effective in building muscle mass and increasing strength.
Among those who had the least muscle mass initially, a significant increase in muscle volume was indeed observed in the group taking pea protein compared to those receiving a placebo [8].
The study lasted 12 weeks and involved healthy young men. Strength training occurred three times a week. Every morning and immediately after training (or during the day when there was no training), they consumed a shake: 25 g of a specific type of protein or a placebo diluted in cold water.
The pea protein used was NUTRALYS from Roquette (France), which also funded the study.
Pea protein and whey protein are equally effective in increasing muscle mass
