Protein Supplement Top ListElite Labs Mass Muscle Gainer. MusclePharm Combat Crunch Bars. Muscletech Phase 8 Protein. Gaspari Nutrition Myofusion Advanced. Balance Ultra Ripped Protein.
Guide to the Best Protein Powders, Weight Gainers & Meal Replacements
Create New Account First Name. Submit Back to Form Login. Best Protein Supplement Guide: If you've been looking for the ultimate guide on protein supplements, look no further. This guide will begin by discussing the basics of protein as a macronutrient, and information on protein supplements.
We'll then provide information on, and compare and contrast a comprehensive list of protein supplement sources. Lastly, you'll have access to frequently asked questions FAQs about protein and protein supplements, as well as the references used to create this guide.
Without further ado, let's delve in to the basics of protein as a macronutrient. Protein What is Protein? Protein is a chain of amino acids found in every cell within the human body. Often called the "building blocks of life," protein is an essential macronutrient. This means it's necessary for survival. You may have read that the human only requires 20 amino acids to create thousands of protein variations, but scientists recently discovered a 21st amino acid.
The most widely available and used protein supplement source. Contains lactose, a common allergen that can cause gastrointestinal issues. It's fast digesting nature may leave you hungry soon after consuming. Casein A complete protein with a moderate biological value 77 and net protein utilization Very high in calcium and similar macronutrient profile to whey protein. Increases MPS over a long period of time compared to whey protein.
Considerably more expensive compared to whey protein. Milk A complete protein with a high biological value 92 and net protein utilization Keeps many crucial minerals in-tact calcium, phosphorus, magnesium.
In its concentrate form it contains more lactose than casein and whey proteins. Goat A complete protein similar in structure to cow's milk protein Hard to find and expensive compared to other dairy protein sources.
Beef A complete protein with moderate biological value 80 and net protein utilization Typically contain added glutamine and creatine which offer a number of health and performance benefits. A great non-dairy animal-based protein option. Added glutamine is often considered a cheap filler to increase protein content. The creatine per serving is quite high 5g and isn't necessary. Hydrolyzed beef protein comes from parts and pieces of the cow not typically consumed e.
Egg A complete protein with the 2nd highest biological value and highest net protein utilization Whole egg protein offers healthy fats, cholesterol, vitamins, and minerals which are crucial for normal growth and development.
Whole egg protein is high in fat, calories, and cholesterol which is not ideal for everyone's fitness goals. Both whole egg and egg white protein are very expensive. The most cost-effective non-dairy protein supplement source. Positive impacts on key health indicators e. Low net protein utilization Contains phytoestrogens which may decrease protect from heart disease, breast cancer, and osteoporosis but also may negatively impact normal hormonal function if consumed in high enough quantities.
Pea A protein source high in the amino acid lysine. Exhibits a number of anti-oxidant, anti-inflammatory, and immunoprotective properties. Studies indicate it's as effective as whey protein at building muscle and strength. Complements brown rice protein.
Not considered a complete protein because it's low in the amino acids cysteine and methionine Brown Rice A protein source high in the amino acids cysteine and methionine. Does not come from a genetically modified organism GMO , doesn't contain lactose, and does not come from an animal source. Studies indicate it's as effective as whey protein at improving body composition. Not considered a complete protein because it's low in the amino acid lysine.
A high carbohydrate product in its natural state so it requires a lot of processing to increase protein content per serving. Hemp A vegan protein source naturally high in fiber, tyrosine, arginine, and polyunsaturated fats. Offers potent antioxidant and cardioprotective benefits.
Not a complete protein source because it's low in leucine. A negative stigma associated with its use because it comes from the same plant used for marijuana. Can be consumed with lentils to increase the wheat protein's bioavailability. The lowest biological value 64 and 2nd lowest net protein utilization Not considered a complete protein because it's low in lysine, threonine, isoleucine, and tryptophan.
Contains gluten, an allergen that can cause gastrointestinal issues. Sacha Inchi A complete protein source high in polyunsaturated fatty acids, Omega-3 fatty acids, and healthy phytochemicals.
High in aspartate, glutamine, methionine, cysteine, tyrosine, threonine, and tryptophan, but lower in phenylalanine content compared to other oil seeds. Hard to find as a bulk protein source and in protein blends. Very inexpensive incomplete protein source that's derived from gelatin, which lacks it lacks tryptophan and is very low in methionine, cystine, tyrosine, and histidine. Potato A complete protein source high in vitamin C, B vitamins, potassium, fiber as well as low in fat.
Consumption potentially lowers cholesterol. Requires extensive processing to decrease the extremely high carbohydrate content because it comes from a low protein raw ingredient. Not found in many protein supplements. Chia Seed A complete protein source naturally high in fiber, omega-3 fatty acids, antioxidants, calcium, phosphorus, manganese. Can improve cholesterol and triglyceride levels. Expensive per gram of protein. Offers numerous anti-allergy, immunoprotective, and cholesterol-lowering benefits.
Typically used only in protein powder blends. Pumpkin Does contain moderate amounts of leucine, valine, glutamic, and aspartic acids. Useful in a protein blend and complementing other non-complete protein sources. Not a complete protein. Hard to find and relatively expensive compared to other protein supplement sources. Artichoke Higher in EAAs cysteine and methionine compared to potato, chicory, and pumpkin protein. Contains inulin, a healthy prebiotic and carbohydrate. Very low in protein in its raw state and hard to find.
Because it's low in protein, extensive processing required to increase protein per serving. Quinoa One of the only grains classified as a complete protein source. High in lysine and isoleucine. Hard to find and only available in protein blend. A protein source naturally high in carbohydrates so intensive processing is required to increase the protein content per serving.
Alfalfa A complete protein naturally high in fiber and calcium with an amino acid profile similar to that of soybeans. High in lysine but low in cysteine, methionine, and tryptophan. Very hard to find and expensive. Can be used to make an incomplete protein source complete. Has the lowest protein to calorie ratio for complete protein source. Rapidly digested and easy on the stomach which is helpful intra-workout and immediately post-workout.
Typically more expensive per serving than a single protein source. Unless flavored appropriately they have a very bitter and acidic taste. May not mix well and leave you with "floaters" that rest on top of the liquid despite vigorous shaking. Protein Blends A complete protein that offers the ability to obtain the best qualities of multiple protein source. Can be customized based on fitness goal, provides a steadier stream of amino acids, impact on MPS and hormonal profiles compared to a single protein source like whey or casein.
Can be more expensive than and include fillers and allergens not found in a single protein source.