Overview of protein types

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-08-08

Proteins are primarily classified by the type of raw material from which they are made. Once we have categorized them by raw material type, we can then classify them by their level of purification. However, this has much less significance for practical application. Therefore, in this article, we will mainly discuss the products from which proteins are produced.

So, what types of proteins are there based on the raw materials:

• Whey protein,
• Casein protein,
• Milk protein,
• Soy protein,
• Meat (beef) protein,
• Wheat protein,
• Egg protein.

All these types of protein have different properties and popularity. For example, the most popular is whey protein (about 45% of the market). Following this are casein, soy, and egg proteins. These three types account for another approximately 45% of the entire protein market. The rarest are meat and wheat proteins. If you look hard enough, you can find them, but not all brands produce such types of protein. Now, let's discuss each type of protein separately.

Whey Protein

Whey protein is produced from milk. More precisely, it comes from milk whey. Depending on the degree and method of purification, it can be isolate, microfiltered, or hydrolyzed (if I haven't mixed anything up). Personally, I don’t worry about which level of purification to buy. For me, the protein content in the protein mix is more important.

Features:
1. The price of whey protein is average compared to other proteins.
2. It is absorbed very quickly (faster than all other proteins). Therefore, it is best suited for consumption immediately after a workout.
3. It is an animal protein (contains all essential amino acids).
4. BCAA (isoleucine, leucine, and valine) makes up approximately 17%.

Good Examples:
Whey Protein by Dobromil Fit
Syntrax: Whey Shake
Whey Protein by Maxler

Casein Protein

Strangely enough, casein is also produced from milk. Casein can be referred to as "curd" protein. It is produced by curdling milk. And as you might have guessed, it is most abundant in cottage cheese. Depending on the degree and method of purification, it can be calcium caseinate or micellar casein. Micellar casein is purer.

Features:
1. It is very expensive. About 30% more than whey protein.
2. It is absorbed slowly (3 – 5 hours). Thus, it is recommended to take it before bed.
3. It is an animal protein (contains all essential amino acids).
4. BCAA (isoleucine, leucine, and valine) makes up approximately 15%.

Good Examples:
Ostrovit: Micellar Casein
100% Casein by Weider
Casein Protein by BioTech

Milk Protein

If both casein and whey protein are produced by separating them from milk, then milk protein is a combination of both proteins. It contains both casein and whey protein. Therefore, milk protein is nothing more than a mixture of whey and casein.

Features:
1. The price is average compared to other proteins.
2. Part of it is absorbed quickly (whey protein), while part is absorbed slowly (casein). Therefore, by consuming this protein, you get a supply of protein into your body immediately and over several hours, which is very convenient.
3. It is an animal protein (contains all essential amino acids).
4. BCAA (isoleucine, leucine, and valine) makes up approximately 16%.

Good Examples:
Monster Milk by CytoSport

Soy Protein

The name speaks for itself. It is derived from soy.

Features:
1. The cheapest protein. It costs about 40% less than whey protein.
2. Absorption speed is average.
3. It is a plant-based protein, so it does not contain all essential amino acids.
4. It swells significantly when mixed, which is quite convenient when losing weight. Just one tablespoon can result in a full cup of shake.
5. It contains female hormones. Therefore, prolonged use may lead to a slight (up to 10%) decrease in one's testosterone production. However, in practice, I haven't noticed a drop in testosterone even with prolonged use.
6. BCAA (isoleucine, leucine, and valine) makes up approximately 10%.

Good Examples:
RPS: Soy Protein
100% Soy Protein by Optimum Nutrition
Soy Protein 80+ by Weider

Egg Protein

Egg protein is typically produced as follows: egg white is isolated, dried, and turned into powder. Sometimes, egg yolk is added to this mixture. However, usually only the white is used (which is also referred to as egg albumin). If you see the term "albumin," it means that most of the fat has been removed from the protein through filtration.

Features:
1. It is quite an expensive protein.
2. The absorption speed is above average.
3. It often has a quite specific taste (not liked by everyone).
4. It is an animal protein (contains all essential amino acids).
5. BCAA (isoleucine, leucine, and valine) makes up approximately 17%.

Good Examples:
Egg Protein by Dobromil Fit
Elite Egg Protein by Dymatize
100% Egg Protein by Optimum Nutrition

Wheat Protein

Wheat protein is produced from wheat. This type of protein has not gained wide recognition. It is similar in composition and characteristics to soy protein but is more expensive to produce.

Features:
1. Relatively inexpensive. It is something in between soy and whey protein.
2. Absorption speed is average.
3. It has a specific taste (can be bitter).
4. It is a plant-based protein, so it does not contain all essential amino acids.
5. BCAA (isoleucine, leucine, and valine) makes up approximately 12%.

Good Examples:
Protein Isolate by Ultimate

Beef (Meat) Protein

This is also one of the rarest types of protein. The concept is the same as with wheat protein. It is the same animal protein as whey but is more expensive to produce and often has a specific meat flavor. While consumers are accustomed to sweet shakes, this specific taste and cost have hindered its widespread use. However, Kai Greene claims he achieved his results thanks to beef protein.

Good Examples:
Carnivor by Musclemeds

Conclusions

1. For vegetarians, wheat or soy protein is an excellent choice. However, remember that plant protein is poorer in amino acid composition than animal protein.

2. For those who are lactose intolerant, only casein, whey, and milk protein are unsuitable. Although, there are these types of proteins without lactose. However, practice shows that people still cannot consume them.

3. You can often find multi-component protein. Typically, it includes whey, casein, and soy. Sometimes egg protein is added as well. This is done to widen the amino acid profile and extend the protein absorption period (combining "slow" and "fast" proteins). Some manufacturers also try to reduce costs by adding more soy under the guise of multi-component protein.

4. Often, sports nutrition manufacturers try to convince us that the differences between all these protein types are enormous. This is done to encourage more purchases of their products. In reality, protein is protein. The differences mainly lie in the absorption speed (+/- a couple of hours) and the emphasis on certain amino acids. While this can make a significant difference for professional athletes, for amateurs, the difference is much less noticeable. Good luck!