While protein is a key ingredient for muscle growth and recovery, unfortunately not all powders are created equal.  They all have their pluses and minuses, and will help to an extent.  So your goal should be to find one that suits your particular needs and body the best.  The guide below should help you in making your determination.

Casein Protein

Casein is a fraction of milk protein.  One of its biggest benefits is that it provides a steady stream of amino acids over a long period of time (such as during sleep or between meals).  Your body digests and absorbs it more slowly than whey, which is a fast-digesting milk protein.  Some new research shows that adding casein to a whey shake postworkout can better enhance muscle growth than taking whey without casein.  Look for protein powders that include casein in the form of micellar casein, calcium caseinate, sodium caseinate or potassium caseinate.

Dose:  20-50 grams between meals and/or before bedtime.  Also consider replacing 10-20 grams of your postworkout whey shake with casein.

Egg White Protein

This is also known as egg albumin and is an effective source of protein that is well tolerated by many people, so it is perfect for those that are lactose intolerant.  It has been called the “perfect protein”, due to its amino acid content and the body’s ability to utilize it fully.

Egg white protein is high in branched chain amino acids (BCAAs), which can help contribute to muscle protein synthesis.  In fact, research shows that egg white protein stimulates protein synthesis similar to milk protein.

It is also rich in the amino acid arginine, which stimulates nitric oxide (NO) production.  NO dilates blood vessels, resulting in increased blood flow to muscles and helps deliver more oxygen, nutrients and anabolic hormones for better energy and a bigger pump during workouts, as well as enhanced recovery and greater muscle growth postworkout.  Arginine also boosts levels of human growth hormone (HGH), which is critical during and after training.

Egg white protein is a high sulfur containing protein, which is crucial to the body’s hormone producing pathways.  This means it can further enhance muscle growth.

Dose:  20-50 grams between meals or 10-20 grams added to pre- and postworkout whey shakes.

Goat Milk Protein

Like protein derived from cow’s milk, the two major proteins in goat’s milk are casein and whey.  Some people are allergic to a specific casein protein in cow’s milk, which is one of the reasons that lead to the development of goat milk protein powders.  Most come from organically bred goats that are not fed pesticides, herbicides, growth hormones or antibiotics, which makes them a good choice for those trainees concerned about buying only organic products.  The casein in goat’s milk is also reportedly faster to digest than the casein in cow’s milk.  You can find goat milk protein powder as well as
goat whey protein powder.

Dose:  20-50 grams before and after workouts and/or between meals.

Milk Protein

Milk proteins consist of both casein and whey, which are extracted from milk and used in supplements.  These are two of the most common protein sources used in shakes and other products.  Milk proteins have a smooth mouth feel, and high nutritive and biological values.  Due to their casein content, they’re digested slowly for a more constant release of amino acids in the body.  This makes milk protein a high quality muscle building protein source.

Dose:  20-50 grams between meals and/or as a late night snack.

Soy Protein

Soy is an excellent vegetable source of protein which is rich in arginine and BCAAs.  Researchers say its isoflavone content may provide many potential health benefits, including the prevention of cancer.  Many trainees worry about the estrogen-enhancing effects of soy protein, but this shouldn’t be a concern for healthy adult males who also consume protein from a variety of other sources.

In a recent 12 week study that compared soy and whey protein powders by feeding shakes twice daily to bodybuilders, all the protein supplements similarly increased lean body mass and there was no difference in their individual effects on testosterone or estrogen levels.  In addition, research shows that soy can better protect muscle from oxidative damage following exercise and lead to better muscle recovery.  You can find soy protein in protein powders as soy concentrate or soy isolate.

Dose: 20-50 grams between meals.  Also consider replacing 10 grams of your pre- and postworkout shake with soy.

Whey Protein

This protein fraction from milk is rich in BCAAs and has a high biological value.  As easy to drink and easy to digest protein source, whey breaks down quickly to provide a rapid flood of amino acids to the muscles, making it one of the best pre- and postworkout protein options.

Whey protein comes in three major forms – concentrate, isolate and hydrolysate.  Due to limited processing, most concentrates are only about 70%-80% protein, with the remainder being carbs and fat.  Isolates are a purer form that provides more than 95% protein, making for faster digestion.  Hydrolysate goes through the most processing, which makes it the fastest digesting of the three, and the best suited for postworkout shakes.

Dose: 20-50 grams between meals, 20 grams preworkout and 40-50 grams postworkout.