A beginner can easily be overwhelmed by all the protein shakes on the store shelves these days. Here are a few basic type of shakes.
Whey is a by-product of the cheese making process. Milk is combined in a big vat with rennet which causes it to the curdle. The solid form of the milk is casein and sinks to the bottom of the vat. This is what is used to make cheese. The watery substance on top is whey. It is scraped off, dehydrated and marketed as whey protein with additional flavors and additives.
Whey protein is highly bioavailable, meaning it is absorbed quickly into the body and almost all of it is used to rebuild muscle. Whey is best when taken after a weight training workout, because it is quickly absorbed it can go to work right away repairing muscle tissue.
Casein protein is a much slower digesting protein. It is best taken at nighttime or when protein will not be eaten for a long time.
Egg protein is made from egg whites, it is highly bioavailable but not as fast digesting as whey.
Soy protein is made from soybeans. It is a slow digesting protein and is not as bioavailable as whey or casein. It is best used by vegetarians or those who are lactose intolerant. Soy is incorrectly marketed to women as a “women’s protein” but these claims have not been proven. Men and women digest protein the same way.
Hemp protein is made from hemp seeds. It is also a slow digesting protein and not as bioavailable as whey or casein.
Rice protein is made from finely ground rice. It is not a rich source of protein on it’s own and is best when mixed with other proteins.
Goat milk protein is the same as whey protein, except it is derived from goat’s milk instead of cow’s milk. Some people who have lactose intolerance or cannot tolerate cow’s milk do well with goat’s milk.
