Proteins PROs vs CON(tein)s

So, someone said you should increase your protein, and you figure, sure you'll get some protein powder. You did an internet search, and now you're overwhelmed. It's okay, it happens to all of us, so here's a list of some of the protein variants and terminology you might come across, and a quick cheat sheet of what they all mean.

Protein Powder/Concentrate

Protein concentrate is just another term for protein powder. Do not lose twenty minutes of your life trying to search for the difference between them, they're the same thing.

Protein Isolate

Protein Isolate is a more processed, more concentrated form of protein than protein concentrate. It has fewer carbs and fats, and less calories, and tends to be more expensive due to the extra processing.

Clear Protein

Clear whey is a EVEN MORE refined form of protein that tends to be less heavy, and is more like a squash and water drink rather than a milkshake drink.

Whey Protein

Whey is a by product of cheese and yoghurt production. It's the leftover liquid-y bit that the milk leaves behind as it thickens, also called milk serum. They (the people who manufacture protein powder) take the whey and process it to separate two different types of protein - whey protein, and casein.
Whey protein is fast digesting and contains a wide range of Animo Acids which are absorbed by the body quickly.

Casein

Casein is the other type of protein derived from whey. It's slower to digest, and provides a slow release of amino acids over a longer period than whey concentrate, so it's often taken by athletes overnight to support muscle building, repair, and growth. Casein isn't one of the forms of protein that are often recommended to the general population, and is generally used under specialist medical or training advice.

Plant Based Protein

Plant based protein is vegan friendly protein powder made from many different sources. Off the top of my head, pea protein, rice protein, and soy protein are some of the available types. They each have different properties and characteristics (pea protein tends to be quite chalky in texture, for example) and the amount of protein per gram varies, so that's probably a topic in it's own right.

BCAAS

Branched Chain Amino Acids. Three amino acids your body can't build on its own: Leucine, Isoleucine, and Valine. These amino acids are quick for your body to break down, and though they're not sufficient on their own as a complete menu of proteins, if you take them before, during, or after a workout, they'll help your body with muscle synthesis and recovery.

EAAS

There are 9 amino acids that your body can't synthesise (of which the BCAAS are 3). Essential Amino Acids offer the most precise protein powder you can take, which makes them ideal for serious athletes to use during training sessions, but as they don't contain the full spectrum of proteins, they're not a replacement for your basic protein powders.

Collagen

Found in skin, bones, cartilage, tendons, and connective tissues, collagen is naturally produced by the body from the protein we ingest day to day. Collagen supplements in the form of powders, capsules, or liquids, or using topical ointments like balms and creams are used to boost skin and bone health as collagen production in the body naturally declines with age.

Creatine

A non-protein compound derived from amino acids, normally produced naturally in the human body. It's one of the components in Adenosine Triphosphate, which is the compound your body uses to get energy to your muscles' cells. It has been linked to improved athletic performance as well as cognitive function when taken regularly and consistently. Creatine draws water into your muscles, so you'll want to increase your water intake when you first start taking it until your body returns to a homeostatic position. Creatine can cause gastric discomfort, and excessive doses can cause kidney problems, but standard dosing of 3-5 grams daily should not cause problems in people with normal kidney function.

In Conclusion

Supplements are a great way to take your fitness to the next level, especially if you've already got a structured and consistent training routine. Before you start taking anything, make sure you do your full research to make sure you know what you're taking, how much you need to take, when to take it, and what it's doing to your body. Remember that supplements are meant to SUPPLEMENT our normal, healthy habits, not replace them. Most gym goers should start by building a solid training programme and looking at their diets and try to increase protein intake on the plate, before they reach for a shake.