Although whey is the king when it comes to protein powders, it's far from the only option. You can choose other milk-based powders or go to sources that are entirely plant-based and free of all animal products. All protein powders can help enhance, build and repair muscle and skin tissue, but they do have different qualities. To make the best decision for your diet, involve your doctor or a registered dietitian in the process.
Whey
According to the Whey Protein Institute, whey protein is a byproduct of cow's milk that is dehydrated and filtered to remove all milk solids and lactose. It's a quick release protein, so it aids muscle synthesis soon after workouts, but it can also be used anytime as a supplement to help you build and maintain lean muscle mass. Whey protein powder has about 110 calories, 2 g carbs and 23 g protein in a 30 g scoop.
Casein
Casein is another protein found in cow's milk that it is slower to digest and higher in carbohydrates. In addition to the protein it contains, casein is a natural source of calcium and phosphorus. One 30 g scoop has about 120 calories, 6 g carbohydrates and 23 g protein.
Soy
Soy is the most popular plant-based protein powder and is derived from dehydrated soy protein. It's a great alternative to whey and casein powders for people who are allergic to milk or lactose intolerant, and it provides just as much protein per serving without any cholesterol or saturated fat. One 30 g scoop of soy powder has 110 calories, no carbs and 25 g protein.
Rice
Brown rice protein is not as easily digestible as whey or soy protein and does not offer quite as much protein per serving, but it's one plant-based alternative that you can try if you have lactose and soy allergies. A 30 g scoop has 110 calories, 10 g carbs and 15 g protein.
Hemp
Hemp protein comes from seeds that are also rich sources of healthy fats and dietary fiber. A single serving has a slightly higher calorie count and lower protein count than whey or soy powder, however. A 30 g scoop of hemp protein powder has 135 calories, 6 g fat, 5 g carbohydrates, 4 g fiber and 15 g protein.
Pea
Yellow peas provide the healthy dose of protein in pea powder. Like rice and hemp powders, pea protein powder is not as easily digestible as whey or soy, but it does provide a comparable amount of protein. A single 30 g scoop of pea powder has 130 calories, 1 g carbohydrates and 28 g protein.
References
- Whey Protein Institute; Whey Protein FAQs; 2008
- ChooseMyPlate.gov; Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?; May 31, 2011
- LIVESTRONG.com MyPlate: Calories in 100% Casein Protein Powder
- LIVESTRONG.com MyPlate: Calories in Soy Protein Isolate Powder
- LIVESTRONG.com MyPlate: Calories in Brown Rice Protein Powder
- LIVESTRONG.com MyPlate: Calories in Hemp Protein Powder
Member Comments