Ahhhh, protein powder — a staple in every fitness enthusiast’s gym routine. If you’ve never used it yourself, I’m sure you’ve bared witness to the show: After a successful workout, the gym-goer pulls a tub of protein powder out of his gym bag, messily scoops the powder into a plastic shaker bottle, adds some water, holds it up high for all to see, shakes it violently, then rapidly chugs it all down.

There are two main categories of protein powders: Plant-based and Dairy-based.

Plant-Based Protein Powders

• Pea protein
• Hemp protein – from the cannabis plant
• Pumpkin Seed protein
• Brown Rice protein
• Soy Protein
• Sunflower Seed protein
• Chia Seed protein
• Plant Protein Blends – combining two or more plant proteins

If you opt for a plant-based protein powder, note that most plant proteins are not “complete” proteins, meaning they lack one or more of the nine essential amino acids necessary to support protein synthesis in your body. (Soy protein is the only complete protein.) As long as you consume a variety of protein sources each day, you will acquire all your amino acid needs, and this shouldn’t be a problem.

Dairy-Based Protein Powders

• Casein protein
• Whey protein

Both casein and whey protein come from milk. Milk proteins are high-quality proteins. The primary difference between the two is simply that casein is digested much more slowly than whey protein.

Given that whey protein is the most commonly found in supplements on the market today, the rest of this article will examine the various forms or whey protein and identify the benefits of each to help you pick the right one for you.

If you are interested in trying a whey protein powder for the first time, or if you are a regular user looking for something new, embarking on a quest to find the right kind can be a daunting process. (Like choosing a new diet program to try. See my blog article, Diet – The Dreaded 4-Letter Word.)

Walk into a supplement store like GNC and this is what you’ll find lining the shelves for whey protein powders:

Pick one yet?

I didn’t think so…

Let’s break it down. There are three types of whey protein:

• Whey Concentrate
• Whey Isolate
• Whey Hydrolysate

Whey Concentrate — The least processed or filtered. The cheapest form of whey protein. Because it is less filtered, these supplements will contain more fat and carbohydrates.

Whey Isolate — Further processed or filtered than whey concentrate, meaning more non-protein components have been removed. This, of course, makes it more expensive. It will also contain much less fat and carbohydrate (if any). Because of the extra filtration, it’s easy to digest and preferable for those with lactose sensitivities.

Whey Hydrolysate — Assists the digestive system by partially breaking down the protein prior to being ingested (like a bird chews her food before feeding it to her chicks). This allows the protein to be absorbed more quickly, making it ideal for higher level athletes that need to recover quickly from training sessions. It is also the most expensive.

None of these is better than another. Your selection should be based simply on personal preference, cost, and recovery needs.

If you are looking for a more macro-nutrient-balanced, wallet-friendly blend after a workout, then select a supplement with Whey Concentrate. It is the most common form you’ll see on the market.

If you prefer a purer product that is 90-100% protein, that’s smoother and digests easily, then purchase Whey Isolate.

If you train multiple times a day, need to recover quickly, and can spare some extra cash, then Whey Hydrolysate is for you.

So Which Whey do I Use?

ISOPURE – 100% Whey Protein Isolate

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I’ve been using Isopure exclusively for well over 10 years. Sure, I’ve sampled and dabbled with a host of other brands, but I’ve yet to find a replacement of even remotely similar quality or taste. That’s how much I love it. Here are a few reasons why Isopure remains a staple in my fitness regime:

1. Isopure blends completely smooth…and stays that way! (How many times have you shaken your Blender Bottle only to find the mixture clumps up again almost immediately?)
2. Purely protein. No fillers or undesired additives, which are plentiful in the cheaper brands (You get what you pay for!)

3. But the biggest piece of added value is the laundry list of added vitamins and minerals, some in large quantities, like B Vitamins. While I primarily seek to obtain these via a nutrient-rich diet, it’s reassuring to know that Isopure will help cover any daily deficits I may accrue. The amounts below are per scoop. Simply taking two scoops doubles these quantities, providing at or near the daily recommendations for a host of vitamins and minerals. (I have yet to find another brand that includes anywhere close to the amount of micronutrients in Isopure. Yes, I’ve searched.)

Whichever “whey” you go when selecting a protein powder, you can’t go wrong.

1. First decide if you prefer a plant-based protein or a dairy-based protein as your source.

2. If whey is the preference, then simply select the form that will best support your fitness and wellness goals.

Full disclosure — I NEVER pay full price for Isopure ($45). I purchase exclusively through Vitamin World. I wait for the periodic 30% off sale, buy a few containers at a time, and stack my dollar rewards (usually $5 – $10 per quarter) on top of that, which cuts the price way down. (So don’t let the potential price tag of a more expensive brand deter you….there’s always a way to get it cheaper. You just have to be a savvy shopper.)