They're called protein supplements for a reason: you only need them if your current intake needs a boost. But taking in an appropriate amount feels like taking in the last episode of Game of Thrones. If you need to know the difference, this handy guide will help.
We've talked about the importance of protein a few times for the purposes of weight loss (see step 2 here). If you're unaccustomed to higher protein diets, it may be challenging at the start, in which case supplementation a can help. Still, there's a myriad of options (milk protein, casein protein, multiple types of whey protein such as whey or casein protein), which can get confusing, especially if you're just starting out. If choosing the right supplement feels like picking car insurance, this guide by Greatist will help.
Here's a quick rundown of the various types:
- Whey protein: faster digesting and optimal for post workout consumption.
- Casein protein: slow digesting and optimal for consuming before bedtime.
- Egg protein: made from eggs. Nothing particularly special about it, but it happens to be the most expensive type.
- Soy protein: made from soy and ideal for vegetarians and vegans, as it contains all of the essential amino acids
- Rice protein: hypoallergenic and contains fibre. Its amino acid profile is incomplete and shouldn't be a large source of protein, however.
- Hemp protein: contains all of the essential amino acids and vegan friendly.
- Pea protein: vegan-friendly protein that's probably closest to the whole-food source.
There's a lot more detail than that, so if you want a list conveniently broken up into pros and cons, make sure to check out the guide from Greatist at the link below.
The Ultimate Guide to Protein Supplements [Greatist]