How to Find The Right Type of Protein Powder for Your Body

Competition Nutrition Now reveals over 20 dietary supplements proven to support sport performance.

In the Free Personalized Lean Body Meal Plans, alternative meal plans are offered. The alternative meal plans incorporate various types of protein powders.  In this article, you’ll learn about four different types of protein powders commonly used to support strength and performance and discover tested and true products to consider.

For athletes, protein is highly important to support athletic performance.  There are four common types of protein supplements; casein protein, egg white protein, soy protein, and whey protein.

Casein Protein    

What is casein protein?

Casein accounts for up to 80% of the protein found in cow’s milk.  Casein has all the essential amino acids and is particularly high the amino acids tyrosine and proline.

For what is casein protein ideal?

Because it has a slow release into the body, it is ideal for consumption before bed to support muscle growth.  Additionally, its slow digestion rate makes it ideal if you only have time to eat one to two real meals per day.  That is why you will typically see casein protein in meal replacement bars and shakes.

What is the recommended dosage and timing of casein protein?

It is best to use casein after a workout.  General suggestions are to consume 10-30 grams within one hour after the workout.  Also, due to its slow digestive nature, it’s not advised to take shortly before a workout or competition.

To order a tested and true casein protein, click image below.

Optimum Nutrition 100% Casein Protein, Creamy Vanilla, 4 Pound

Egg White Protein   

What is egg white protein?

Egg whites are the clear part of a raw egg or white part of a cooked one.  Egg whites contain over 40 proteins and albumin is the most predominant.

 For what is egg white protein ideal?

Egg white protein is ideal for people who are lactose intolerant or allergic to milk and soy proteins.  Because its benefits are similar to whey protein, egg protein makes for a great substitute for those who cannot tolerate whey. Also, for those who don’t like the smell or taste of eggs, egg white protein powders are a great replacement.

What is the recommended dosage and timing of egg white protein?

Because egg white protein digests at a medium to fast rate, when compared with casein, it is recommended to consume about 10 to 30 grams of it at least 45 minutes pre-workout and immediately post-workout.

To order a tested and true egg white protein powder, click image below.

NOW Foods Eggwhite Protein, 1.2 Pound

Soy Protein 

What is soy protein?

Soy protein is a protein isolated from the soybean.  Commonly known as a vegetarian source of protein, soy protein contains all the essential amino acids including twice the arginine and glutamine of casein and whey.

 For what is soy protein ideal?

Soy protein is ideal for vegetarians because it’s the highest quality plant-derived protein source.  It is also ideal for those who are allergic to milk or egg proteins.  Some research suggests that soy protein has a positive impact on the health of both the heart and bones.  Additionally, the high levels of arginine that are found in soy protein promote nitric oxide production and healthy vascular function while the high levels of glutamine support healthy immune functioning.

What is the recommended dosage and timing of soy protein?

Soy protein digests at a rate faster than casein, but slower than whey.  Therefore, the recommended dosage is similar to egg white protein, which is about 10 to 30 grams at least 45 minutes pre-workout and 10 to 30 grams immediately post workout.

To order a tested and true soy protein powder, click image below.

Genisoy Soy Protein Shake, Chocolate Protein Shake, 22.2-Ounce Canisters (Pack of 2)

Whey Protein

What is whey protein?

Whey protein is one of the two major proteins in milk.  Comprising about 20% of milk protein, whey consists of several complex peptides, such as beta-lactoglobulin and alpha-lactalbumin, and contains all the essential amino acids.  Whey protein’s key distinguishing characteristic is its high levels of BCAAs (branched chain amino acids) especially leucine (10-14 grams per 100 grams of protein) as well as the amino acid cysteine (3-fold higher levels than casein).

For what is whey protein ideal?

Whey protein is ideal for those seeking lean body mass because of its high levels of BCAAs and rapid rate of digestion.  Its high levels of leucine, which supports anabolic (growth) activity with fewer calories than other forms of protein, make it a great option for those trying to lose weight.  Additionally, the high cysteine levels make it attractive for those looking to boost the immune system as cysteine elevates glutathione production and antioxidant functioning.

What is the recommended dosage and timing of whey protein?

Generally speaking, it’s best to consume between 10 to 30 grams at least 30 minutes pre-workout and 10 to 30 grams immediately post-workout.

To order a tested and true whey protein powder, click image below.

BSN SYNTHA-6 Protein Powder - Chocolate Milkshake, 2.91 lb (28 Servings)

To further your knowledge of several other dietary supplements used for sport performance, click the image below to order Competition Nutrition Now.


About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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