Walk into any nutrition store, grocery store, or even a regular pharmacy today and you are going to see an absolutely overwhelming number of protein products.

You have whey protein, isolates and concentrates, hydrolyzed protein, plant-based protein, the list goes on and on. 

Then you have protein bars, ready-to-drink bottles, protein waters, gels, and powders.

And the question I get is:

“Which one should I actually buy?”

And honestly, the answer isn’t simply, “This is the best protein.”

The best protein depends on what you’re trying to accomplish, how much protein you’re getting from food, how your digestive system handles it, your dietary preferences, and how convenient you need it to be.

But there are meaningful differences between these products.

So today we’re going to break down the protein supplement market and talk about what protein actually does, what makes one protein product higher quality versus another, ingredients to be cautious about, and ultimately, help you decide which protein supplement to choose and why. 

FIRST: WHY ARE WE EVEN TAKING A PROTEIN SUPPLEMENT?

Let’s start with something really important.

A protein supplement is exactly that, a supplement.

It isn’t inherently better than eating protein from food.

Chicken, fish, eggs, Greek yogurt, cottage cheese, milk, lean beef, tofu, beans and other whole foods can absolutely provide the protein your body needs.

The advantage of a supplement is convenience.

Maybe you’re busy.

Maybe you don’t feel like eating a full meal after a workout.

Maybe you’re trying to increase your protein intake while controlling calories.

Maybe you’re older and your appetite isn’t what it used to be.

Or maybe you’re simply having trouble reaching your protein target through food.

That’s where protein supplements can be extremely useful.

And this is particularly important during weight loss.

When you’re in a calorie deficit, your body has less energy available. If protein intake is inadequate, and especially if you’re not doing resistance training, you can lose muscle along with fat. So protein isn’t just about building huge muscles. It’s also about maintaining the muscle you already have.

WHAT MAKES A PROTEIN “GOOD”?

This is where things get interesting.

When we evaluate a protein, we’re looking at several things.

1. Amino acid profile

Protein is made up of amino acids.

There are nine essential amino acids that we have to obtain from our diet because our bodies cannot manufacture them in sufficient amounts.

A protein that contains all nine essential amino acids is called a complete protein.

Whey, casein, eggs, meat, fish, soy (tofu, tempeh), and quinoa are just some examples of a complete protein.

Many plant proteins are somewhat lower in one or more essential amino acids. For example, pea protein is generally not considered a complete protein in the same sense as whey or soy, because it is relatively low in methionine. However, combining pea with another plant protein such as rice can create a more complementary amino-acid profile. But, we will discuss this more later. 

LEUCINE: THE AMINO ACID WE REALLY NEED TO TALK ABOUT

If we’re talking about muscle, one amino acid deserves special attention: leucine.

Leucine acts as an important signal that helps stimulate muscle protein synthesis.

Think of muscle protein synthesis as your body’s process of taking amino acids and using them to build and repair muscle.

Whey is particularly interesting because it is naturally rich in leucine and is rapidly digested.

And, research consistently finds whey to be one of the strongest protein sources for stimulating muscle protein synthesis. 

That doesn’t mean whey is magically superior for every person or every situation.

It means that gram for gram, whey gives you a very favorable combination of essential amino acids, leucine, digestibility, and convenience.

SO LET’S START WITH THE BIG ONE: WHEY PROTEIN

Whey comes from milk.

When milk is processed to make cheese, the liquid portion is whey.

That whey can then be processed and concentrated into protein powder.

And, there are several forms.

WHEY CONCENTRATE

Whey concentrate is generally the least processed of the major whey powders.

It still contains protein, but it also retains some:

• Lactose
• Fat
• Carbohydrate
• Milk components

Depending on the product, whey concentrate can be around 70–80% protein by weight, although formulations vary.

Advantages:

It’s usually less expensive.

It tastes good.

It mixes well.

And nutritionally, it’s still an excellent protein.

Disadvantage:

If you’re lactose intolerant or very sensitive to dairy, the remaining lactose can cause:

• Bloating
• Gas
• Cramping
• Diarrhea

So whey concentrate isn’t necessarily inferior.

It’s simply less purified.

WHEY ISOLATE

The next type of whey is whey isolate. This is where they take whey and process it further.

The goal is to remove more of the:

• Lactose
• Fat
• Carbohydrates

The result is a protein that is typically higher in protein by weight.

For someone who wants a high-protein, relatively low-calorie product, whey isolate is excellent.

It is also often better tolerated by people who have trouble with lactose.

But here’s an important distinction:

Whey isolate is not necessarily more anabolic than whey concentrate simply because it is more expensive.

Both contain high-quality whey protein.

The main advantage of isolate is purity and composition, not some magical muscle-building property.

HYDROLYZED WHEY

Then we have hydrolyzed whey.

This is whey that has been partially broken down into smaller peptide fragments.

The theory is that this can make digestion and absorption faster.

But here’s where marketing sometimes gets ahead of the science.

For most people, you don’t need hydrolyzed whey.

It’s generally more expensive, and there isn’t a compelling reason for the average person to spend substantially more on it simply because the label says “hydrolyzed.”

If you tolerate regular whey well, you’re probably fine with regular whey.

CASEIN: THE SLOWER PROTEIN

Moving along, let’s talk about casein. Casein is another milk protein.

But unlike whey, casein digests more slowly.

Casein forms a gel-like structure in the stomach, which slows gastric emptying and amino acid release.

That means casein produces a more prolonged amino acid availability compared with whey. 

This is why you will often see casein marketed as a “before bed protein.”

And there is some logic behind that.

If you’re going many hours without eating, such as overnight, a slower-digesting protein can be useful.

But again, you don’t need casein before bed to maintain muscle. Total daily protein consumption is what matters most.

EGG WHITE PROTEIN

The next protein source I want to talk about is egg whites. Remember, egg protein contains all of the essential amino acids and is highly digestible. It’s a perfect protein.

It’s particularly useful for someone who:

• Doesn’t want dairy
• Doesn’t want plant protein
• Wants a complete protein

The downside?

It’s usually more expensive. .

SOY PROTEIN

Next up, plant protein sources. Soy is one of the most nutritionally complete plant proteins.

And I want to emphasize this because there is a lot of misinformation surrounding soy.

Soy is a complete protein.

It contains all nine essential amino acids.

It’s also one of the better-studied plant proteins.

Compared with whey, soy generally provides a lower leucine concentration and can produce a somewhat smaller acute muscle protein synthesis response at equivalent doses. But that does NOT mean soy doesn’t build muscle.

It absolutely can contribute to meeting protein requirements.

And if someone is vegetarian, vegan, dairy-free, or simply prefers soy, it can be an excellent option.

But before we move on, I want to address something you may have heard, that soy contains estrogen. That’s actually a bit misleading. 

Soy contains phytoestrogens, which are plant compounds that act very differently from human estrogen. And for most people, normal amounts of soy protein aren’t going to meaningfully raise estrogen or lower testosterone. So there’s really no reason to be afraid of soy, although I’d make a distinction between normal soy foods and protein versus taking very high doses of isolated isoflavone supplements.

PEA PROTEIN

Next, pea protein. Pea protein has become extremely popular. And for good reason.

Pea protein is:

• Plant-based
• Dairy-free
• Lactose-free
• Generally well tolerated
• Relatively high in protein

The limitation is that pea protein doesn’t have quite the same amino acid profile as whey, particularly when we’re looking at leucine and certain essential amino acids.

But this is where dose matters.

And this is where plant protein blends become interesting.

One of the biggest mistakes people make is thinking:

“Plant protein is inferior.”

That’s too simplistic.

Instead, think about how amino acids work together.

Different plants have different amino acid strengths and weaknesses.

So manufacturers can combine proteins such as pea protein + rice protein or soy protein to create a more balanced amino acid profile.

And newer research reinforces an important point: when protein sources provide enough digestible essential amino acids and leucine, differences between protein sources can become much smaller.

So if you’re vegan, I would much rather see you use a high-quality pea/rice or pea/soy blend than assume plant protein can’t support muscle.

WHAT ABOUT HEMP PROTEIN?

Lastly, hemp protein. Hemp protein is another plant option.

It provides protein plus some additional nutrients and fiber.

But from a pure muscle-building protein standpoint, it isn’t my first choice.

Why? It generally isn’t as concentrated or as leucine-rich as whey.

So if your goal is maximizing protein while keeping calories low, there are more efficient choices.

COLLAGEN: THE BIG CAVEAT

Now we need to talk about collagen because collagen is everywhere.

Collagen powders.

Collagen drinks.

Collagen gummies.

Collagen protein bars.

And collagen is a protein, but I would NOT put collagen in the same category as whey when we’re talking about building and maintaining skeletal muscle.

Why? Because collagen has an incomplete amino acid profile and is particularly poor in some essential amino acids.

It is also very low in leucine.

So if your goal is: “I need more protein to preserve muscle during weight loss.”

I would not use collagen as your primary protein supplement.

But let’s not forget, collagen can definitely have other potential applications when it comes to connective tissue, skin, tendon, and joint-related applications.

But that’s a different conversation.

PROTEIN BLENDS

Now let’s talk about protein blends. Protein blends can actually be very smart.

You may see something like whey isolate, dasein and egg protein all in the same product.

Why?

Because you’re combining different digestion rates and amino acid profiles.

You can also have plant blends such as:

Pea + rice + pumpkin + soy

The key is not how many different proteins are listed.

The key is:

How much actual protein are you getting?

And, what is the amino acid profile?

PROTEIN POWDERS VS READY-TO-DRINK SHAKES

Now let’s move away from the protein itself and talk about the delivery system.

Because this is something people overlook.

You can have an excellent protein powder in a tub.

Or you can buy a ready-to-drink protein shake.

Nutritionally, these can be very similar.

The advantage of the ready-to-drink version is convenience.

You don’t have to:

• Measure
• Mix
• Carry a shaker
• Find water

You just open it and drink it.

But you generally pay more for that convenience.

So if you’re drinking one every day, powder can be substantially more economical.

PROTEIN WATER

Protein water is another option that has become increasingly popular.

These products usually use a whey protein isolate or another highly filtered protein.

The result is a clear, light beverage rather than a creamy shake.

This can be fantastic for someone who:

• Doesn’t like milk-based shakes
• Gets tired of thick protein drinks
• Wants something refreshing after exercise

But I want you to look at the label.

Some protein waters contain relatively modest amounts of protein.

If you’re drinking a product containing 10 grams of protein, that’s not necessarily bad.

But don’t compare it with a shake containing 30 grams and assume they’re equivalent because both say “protein.”

PROTEIN BARS

Next, protein bars. Now we’re entering what I call shady territory. 

Because, some protein bars are basically candy bars with protein added.

That doesn’t automatically make them bad.

But look at the entire nutrition label.

A bar might contain 20 grams of protein but also 300 calories, 15 grams of fat, 20+ grams of sugar and a long ingredient list.

Another bar might give you 20 grams of protein for around 150–200 calories. And those are very different products.

With protein bars you’ll also want to watch the sugar alcohols with ingredients such as maltitol, sorbitol, and xylitol. Sugar alcohols can cause GI symptoms in some people particularly when you eat the entire protein bar at once. And this can mean gas, bloating, cramping, and diarrhea. 

So if you eat a protein bar and suddenly wonder why your stomach hates you…

Look at the sugar alcohol content.

PROTEIN GELS

Protein gels are another interesting category.

They’re designed for rapid, convenient consumption, often around exercise.

But here’s the important distinction, traditional sports gels are primarily designed to provide carbohydrates, not protein.

A protein gel is a different product.

If you’re exercising for a long duration, carbohydrates can be much more important during the activity itself than protein.

Protein is generally more useful for meeting your overall daily requirement and supporting recovery.

So I wouldn’t buy a protein gel simply because it sounds more “advanced.”

Ask yourself, “what problem is this product solving?”

If the answer is convenience, great.

If you’re buying it because you think your muscles require protein every 20 minutes during a workout, that’s a different story.

WHAT ABOUT “MASS GAINERS”?

Now, what about “mass gainers”?

This is another category worth mentioning.

Mass gainers are generally protein plus a large amount of carbohydrate and calories.

They’re designed for people who struggle to consume enough calories.

So, if you’re trying to gain weight and have a very high calorie requirement, that can be useful.

But if your goal is fat loss while preserving muscle, a mass gainer is usually the opposite of what you need.

WHAT ABOUT BCAAs?

What about BCAAs? Here’s another one I would put much lower on the priority list.

BCAAs, or branched chain amino acids, are leucine, isoleucin, and valine. 

They’re important amino acids.

But if you’re already consuming adequate amounts of complete protein, you’re already getting BCAAs. So instead of buying a $40 tub of BCAAs, I’d generally rather see someone spend that money on a quality protein source.

PROTEIN OPTIMIZERS

Lastly, I want to talk about “protein optimizers”.  These are designed to improve the amino-acid profile of a protein, often by adding specific amino acids like leucine or combining different protein sources. They may be useful for people eating mostly plant-based proteins, older adults, or anyone struggling to get enough protein. But for most people who are already getting enough high-quality protein, they’re probably not necessary.

WHAT SHOULD YOU LOOK FOR ON THE LABEL?

So, what should you look for on the label? This may be the most useful part of the entire episode. 

FIRST: HOW MUCH PROTEIN?

Look at grams per serving.

For a protein supplement intended to meaningfully contribute to your protein intake, I’d generally like to see something around 20–30 grams per serving, depending on the product and the person’s needs.

But don’t assume more is always better.

A 50-gram serving isn’t necessarily superior to 25 grams.

SECOND: HOW MANY CALORIES?

Compare: 25 grams protein / 120 calories with 25 grams protein / 300 calories.

Those are very different products.

If your goal is muscle maintenance during weight loss, you generally want a lot of protein for relatively few calories.

THIRD: LEUCINE AND ESSENTIAL AMINO ACIDS

If the manufacturer provides an amino acid profile, that’s useful.

Like we discussed earlier, whey naturally have a very strong essential amino acid and leucine profile while plant proteins can vary substantially.

FOURTH: ADDED SUGAR

Look at total sugar and particularly added sugar.

You don’t necessarily need a completely sugar-free protein powder.

But if you’re buying protein specifically to increase protein intake, you don’t need a dessert disguised as a protein supplement.

FIFTH: FIBER

Fiber isn’t necessarily bad.

In fact, it can be beneficial.

But some bars and shakes contain huge amounts of added fibers that can cause GI distress. Some may experience diarrhea, while others may experience constipation and bloating. 

If your stomach is sensitive, pay attention to things like:

• Inulin
• Chicory root fiber
• Certain soluble fibers

They can be very fermentable.

WHAT ABOUT ARTIFICIAL SWEETENERS?

This is one area where I think people sometimes become unnecessarily afraid.

Sucralose, stevia, and monk fruit are not automatically a reason to throw a product in the trash.

The bigger question is: Do YOU tolerate the product?

If a protein powder containing sucralose makes you feel terrible, don’t use it.

If you tolerate it perfectly well, there’s not necessarily a reason to avoid a good protein product simply because the sweetener isn’t “natural.”

WHAT ABOUT HEAVY METALS?

This is a legitimate concern.

Protein powders, particularly products containing plant ingredients, can potentially have contaminants depending on the raw materials and manufacturing process.

This doesn’t mean protein powder is dangerous.

It means quality control matters.

And this is where I strongly prefer manufacturers that provide meaningful third-party testing.

Look for certifications such as:

• NSF Certified for Sport
• Informed Sport
• USP verification

My personal favorite is the Momentous brand, Whey Protein Isloate. 

SO WHICH PROTEIN IS BEST?

If I had to choose one protein for the average healthy adult who wants to increase protein intake and maintain or build muscle, my first choice would generally be whey protein isolate. 

Why?

Because it gives you an excellent combination of:

• High protein density
• Excellent essential amino acid profile
• High leucine content
• Excellent digestibility
• Rapid amino acid availability
• Relatively low calories
• Low carbohydrate
• Low fat
• Usually less lactose than concentrate

And, the evidence consistently supports whey as a particularly effective protein for stimulating muscle protein synthesis. 

Again, whey isolate isn’t “better” for everyone.

If you tolerate whey concentrate, it’s an excellent choice.

If you’re vegan, use a quality plant blend.

If dairy bothers you, don’t force yourself to drink whey.

The best protein is ultimately the one that helps you consistently reach your protein target.

Thanks again for listening to The Peptide Podcast. 

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Until next time, be well, and have a happy, healthy week.