Which Protein is Right for Your Goals?

Goal: Build Muscle

Whey protein is the most popular type of protein consumed – and for good reason. It’s widely studied, with research suggesting it can help increase strength, build muscle and lose significant amounts of body fat[1].

Because whey protein includes all nine essential amino acid and is fast-digesting[2], it’s broadly considered the best for building muscle and the best post-workout recovery supplement. Essential amino acids (EAA) trigger muscle protein synthesis and your body cannot produce them on its own, which is why it’s important to get enough EAA each day – especially if you’re trying to build lean muscle mass. When taken over time, alongside regular resistance exercise, whey can help support muscle building.

What’s more, whey protein may support overall health and wellbeing. This is because it contains several active proteins called immunoglobulins that have antimicrobial properties and ramp up your immune system[3].

As a general rule of thumb, you need between 1.2 – 2.2 grams of protein per kilogram of bodyweight daily to encourage muscle growth[4].

Goal: Lose Weight

If you’re looking to trim down and lose a few pounds, you should look towards casein protein. Like whey protein, it contains all essential amino acids but is absorbed far more slowly in the body[5]. For this reason, casein can help keep you fuller for a longer period of time and reduce hunger pangs[6].   This should stop you from grabbing extra less-than-healthy snacks or overdoing it on your calories.

One study found that men who took casein protein supplements over 12 weeks lost an average of 8% of their bodyweight[7].

Because casein protein takes around seven hours to completely digest and be absorbed by the body, it can be a huge benefit if you’re one who regularly tries intermittent fasting. If you’re trying to lose weight, it’s important to consume a steady source of protein throughout the day instead of a large amount at once. We’d also suggest you avoid protein supplements without added sugars or artificial sweeteners.

Goal: Gain Weight

Looking to seriously bulk up? You’ll know that to gain weight, you need to create a calorie surplus. In the kitchen, it can be hard to get all the nutritional support you need to gain healthy mass – and not just fat.

That’s where mass gain protein supplements come in. Unlike normal protein powders, mass gainers concentrate on upping your calorie consumption with a good blend of carbs, some fats and protein. They’ll usually be around 500-1,000 calories per serving and be a form of both whey and casein protein. When it comes to the content of each macronutrient per serving, you’ll generally get around 40g of protein and 70g and above of carbs, rising to as much as 250g of carbs per serving.

Mass gain protein supplements can easily be added to your diet and will help you gain weight or mass without the effort of eating more food.

Goal: Eat Vegan

Many active vegan guys may struggle to consume enough protein in their diet. Thankfully, there are types of vegan protein powders to fill these nutritional gaps. Choosing a 100% plant-based protein supplement will ensure you’re hitting your vegan diet goals and still consuming enough of this important macronutrient.

Pea protein powders are popular with many vegans and can pack up to 80% protein content as well as being free from egg, soy and dairy. They also contain all nine essential amino acids which promote muscle growth[8]. Evidence also suggests that pea protein powder is just as effective at boosting feelings of fullness as whey protein powders[9].

Soy is another vegan option and because of its neutral flavor can be a great addition to your favorite shakes or smoothies. Like pea protein, soy contains all essential amino acids that your body cannot make and are crucial for muscle building[10] [11].

And don’t forget hemp protein, which is beneficial if you’re following a diet plan rich in whole foods. It’s packed with EAAs, fiber and healthy fats. What’s more, hemp seeds also contain lignanamides which have powerful antioxidant properties to support your overall wellbeing[12].

As you can see, there are many options available if you follow a vegan diet. Many vegan protein powders may contain a single plant protein or even be a combination of any of the above.