There are three main groups of protein types in sports nutrition that are extracted from various sources: milk, vegetables or eggs. Here’s an overview of each of these protein sources to help you choose what’s right for you!
Milk Protein: This type of protein has been on the market for years (70’s/80’s). Milk or whey protein, commonly referred to as whey, is the most common protein product in sports nutrition supplements. Depending on the content’s protein level (concentrate or isolate) and its isolation process (filtration, hydrolysis, etc.), it covers various needs and objectives but also different profiles of athletes. Because of its popularity, the range of whey concentrate blends on the market is enormous and the choices in terms of flavors and protein composition are endless. Athletes who have specific needs in terms of nutrition intake or those who are sensitive to lactose will favor whey isolate.
Whey protein (milk) is the undisputed Queen of protein blends as it fits most athletes’ dietary program, regardless of its form, concentrate or isolate.
Vegetable Proteins: It’s appropriate to use plural here because to obtain the same protein profile found in milk protein, it’s necessary to balance several vegetable sources. Indeed, no single vegetable protein in its pure form can effectively cover all needs. On the other hand, when the sources are meticulously associated, vegetable or plant protein blends are able to meet most athlete’s expectations. Peas and rice are the most common, sometimes supplemented with quinoa, amaranth, soy or hemp. These proteins are ideal for vegan athletes, lactose intolerant or those whose digestive system is more sensitive.
They solubilize almost as easily as whey in water, non-animal milks or with your favorite smoothie.
Egg White Protein: Lactose-free and with a fairly complete aminogram, it covers a wide spectrum of amino acids that the body needs. On the other hand, its taste is pronounced and it dissolves rather unequally. From the raw egg, its assimilation is slow and its digestion is not always easy for some people.