You don’t just walk into a GNC and pick up the biggest bucket of protein you can find, or the cheapest, or the one with the coolest looking packaging. There are several varieties available and, depending on what you are trying to accomplish with your protein supplement consumption, you will want to evaluate the strengths and weaknesses of each as they apply to your individual goals. It is very clear that different types yield different results, so you really need to define what benefits you are looking for before you buy. In the end, you may decide that you need to combine a few to get what you want. Protein content, amino acids, tolerance of lactose products, and ease of digestion are all factors you need to take into account. Here is a breakdown of the different varieties of protein available to help you make an informed decision.

Whey Protein

This is the most popular type of protein out there, and for good reason. Whey composes about a quarter of the protein found in milk; it is quickly broken own and digested by the body. It is also the best source of Branch Chain Amino Acids (BCAAs), which are essential building blocks of protein in the human body. Whey protein comes in three forms: concentrates, isolates, and hydrolysates.

• Concentrates - These have the smallest amount of protein and are generally the cheapest to buy.
• Isolates - Offer a much higher level of protein, making them more expensive.
• Hydrolysates - Absorbed fastest by the body because they are already partially broken down.

Casein Protein

Casein also comes from milk, but it is much less common than whey. It takes longer to be broken down by your body, so it is often called time-released protein. It helps prevent the breakdown of your muscles, and is also an excellent source of BCAAs. Casein is the best option for taking directly before bedtime or other prolonged durations without food, because it releases amino acids for up to 7 hours after you eat it.

Egg Protein

Egg proteins are dairy free, so they are a great substitute for those with milk allergies. They offer a high quality option that is also packed with amino acids. And it’s much easier than shoving hardboiled eggs down your throat; you can find it in powder form wherever protein supplements are sold.

Soy Protein

This is the healthiest variety available; it is low in both fat and cholesterol content. Soy comes directly from soy beans, so it is completely lactose free. Vegetarians often use soy as an alternative to meat, but if you’re looking to put on muscle mass I would advise against adopting this method. You’ll have to consume a ton of soy to make up for your loss in meat!