Protein powders are generally rated by their Biological Value (BV). Basically, the higher the BV, the more of the protein your body can use. When choosing a protein powder, keep in mind why you are using it. Also, note that their is a difference between "concentrate" and "isolate." "Concentrate" contains between 30% and 85% protein and tends to be easier to find and cheaper. "Isolate" contains 90% or more protein, and tends to be more expensive.
Whey:
- probably the most popular of all protein powders, because it is digested quickly. This means your muscles can start using it almost immediately.
- helps reduce muscle soreness, reduce cortisol (stress hormone) levels, and aid in muscle recovery.
- derived from milk.
- BV: 104
- Best used to support muscle recovery post work-out.
Milk (Micellar Casein):
- digested more slowly than whey, providing a gradual release of amino acids over several hours.
- keeps you feeling full longer.
- derived from milk.
- BV: 77
- Best use: to support weight loss and improve health with regular exercise.
Egg:
- digested more slowly than whey, providing a gradual release of amino acids over several hours.
- may help protect against muscle loss and promote muscle growth.
- BV: 100
- Best use: if BV is important to you and you are looking to promote quick muscle gains.
Soy:
- vegetarian.
- most popular and best researched of the plant based protein powders.
- may help reduce high cholesterol and menopausal symptoms.
- BV: 74
- Best use: to promote overall health.
Hemp:
- vegan.
- BV: 70
- Best use: if you are looking for a vegan protein powder that is also high in fiber.
