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Decoding Protein Powder: Part 2


In part 1 I wrote about the different types of protein found in powder form. Now that you know which type of protein is best for your goals, we will dive in further and talk about which forms you should be looking for.

Isolate: A protein that’s more pure than concentrate; meaning it contains less fat, carbohydrates and lactose–and is also easier to mix. Isolate has the highest yield of protein and is usually more expensive. If you are looking for the highest quality, you will want isolate. If your protein isn’t 100% isolate make sure that it is listen as the first ingrediant. (examples: Whey Protein Isolate)

Concentrate: The cheapest form of most proteins. It contains slightly higher amounts of fat and carbohydrates than more pure versions and can be clumpy and hard to mix by hand. However, it provides the same basic muscle-building benefits. In the case of casein, it’s referred to as “caseinate.” Concentrate is found in most protein powders and protein bars. It can it usually blended with other concentrates or isolates (example: Whey Protein Concentrate)

Hydrosylate or hydrolyzed protein: A protein that’s been broken down into smaller fractions than are in a concentrate or isolate, allowing it to be absorbed into your bloodstream more quickly. However, when it comes to casein hydrosylate, this defeats the purpose, since the benefit of consuming casein is that it’s absorbed slowly. (example: Hydrolyzed whey protein concentrate)

Micellar Casein or Isolated Casein Peptide: An expensive protein composed almost entirely of pure casein, ensuring slow and steady absorption. This is the highest quality of casein protein.

Milk Protein: An ingredient that has the composition of natural milk protein — roughly 80 percent casein and 20 percent whey. Technically it is a natural whey-casein blend.

Egg White Protein: Like whey and casein, this is an excellent high-quality protein. It’s sometimes called “instantized egg albumin” on the label. If you get a blend you will usually see egg albumin in the list of ingredients.

Conclusion: Not all proteins are created equal. By educating yourself to read labels like a chemist you will be able to determine what is the best quality for your health and your dollar. A rule of thumb: What ever is listed first in the ingredients is what is in the product the most. If a product says it is whey isolate and it isn’t listed first then it doesn’t have the amount that you might think. Feel free to comment or email me any questions.

*info sourced from Men’s Health 

5 comments
Jason
Jason

Im just starting P90x, so this information is very useful, thanks. Question though, what was your daily intake of protein and when during your p90x experience. Many thanks J

Ted Gore
Ted Gore

Great info Sean! Some stuff I hadn't read up on yet!

Nicotine
Nicotine

I am not going to be original this time, so all I am going to say that your blog rocks, sad that I don't have suck a writing skills

Coach Sean
Coach Sean

@Jason: I am glad you think so Jason! My daily intake of protein depended on which phase of the P90X nutrition guide I was using. The first 30 days I was on the Fat Shredder diet so It was around 300 grams then I switched to phase 2 and was around 200.