Whey, Casein or Soy?

June 30, 2012 · 11 comments

“What is up with the protein love affair?” a Facebook user posted on my Fan page after I shared a link to a recent post, “How much protein do you really need?”

Research shows that 60% of the US population is trying to increase their protein intake. From general health and wellness, to sports nutrition and weight management, protein really is the must-have nutritional trend of the decade.

People sometimes ask me about the best kind of protein to consume for their body and their lifestyle. The short answer is that it depends on when you’re consuming protein and what you’re relying on protein for – energy for every day, workout recovery and more.

If you eat clean, most likely you know where most of your food comes from. If your protein comes from beans, chicken, fish or milk, it’s likely you know where it came from or how it landed on shelves. If you ate eating Protein Supplements, you may not have the same answers. From Whey, Casein to Soy protein, it’s important to know where your food comes from.

Dairy is actually the primary source for Protein Supplements. Through microfiltration and ultra-filtration, milk is separated and it’s byproducts include casein and whey protein. Soy is the leading non-dairy protein source.

People often ask which is the best type of protein to eat. Between Soy, Whey and Casein it can be confusing to know which one you should buy. Whey is best for right after a workout. It is digested the fastest, helping deliver amino acids quickly to recently worked muscles. Casein is best if used at night. Your body digests casein slower than whey and soy. Our body does not utilize the amino acids for hours since it takes so long for our body to break it down. This makes it a good option to consume in between workouts or meals, like at night. Lastly, soy is a good option if you are a vegetarian or vegan. It is however digested at a different rate compared to whey protein and casein which makes it less ideal for post workout recovery drinks.

Here are a few of my recipes using protein supplements:

 

Some of these take longer than others, so when I don’t have the time, like at the gym after a workout when I’m headed to the shower and meetings, I grab a shake or a bar.

Wanna learn more about protein? Check out my post from last week on What You Need To Know About Protein.

When do you need an extra energy boost?

Don’t forget that I am hosting a contest through the end of August called “Energy for Every Day.” If you haven’t tried adding protein to your life, now is your chance. Winners will receive a gift pack worth $250 from Premier Protein, including a $200 cash prize to keep you active and on the go. Think of that running or camping gear you’ve needed, plus more fun swag! Three winners will be chosen at random in July, three winners will be chosen in August and four will be chosen in September.

To enter, all you need to do is share that moment when your energy crashes and you need that extra boost. Simply answer the following question on this YouTube video below in the comments section, “I need protein most when… ______________” and be sure to check out Premier Protein on Facebook. You need to watch the video on YouTube to leave a comment.

You can also subscribe to my YouTube channel in the mean time to make sure you don’t forget and miss the video when it goes live!

This post is part of a sponsored campaign with Premier Protein. All thoughts and opinions are my own.

{ 11 comments… read them below or add one }

1 Lin July 1, 2012 at 11:51 pm

Hi Sarah! What are your thoughts on hemp in comparison to these?

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2 Sarah July 2, 2012 at 3:22 pm

I like vegan brown rice protein powders like Vega a lot! I’m not big on hemp mainly because I’m not crazy about the taste and since I’m not a vegan, I can eat the others. It doesn’t really offer any nutrition benefits that you can’t find in a good brown rice vegan protein – it’s usually gluten free, yes – and it has more carbs than other PPs so I tend to pass over it. If you like it, then great. It’s not that it’s bad for you, it’s not, I just don’t have a need for it. If I find one that tastes better than Vega, I may have to try it.

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3 meenertweeter July 2, 2012 at 3:21 pm

I’m allergic to everything too; soy, eggs, dairy. I’m gluten sensitive. I’ve used brown rice protein powder. I’d like to try TIU’s new protein powder soon.

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4 Sarah July 2, 2012 at 3:35 pm

I liked the Perfect Protein. I like Vega Vanilla better but, TIU is a little cheaper.

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5 BAH16 July 2, 2012 at 3:38 pm

is trans and saturated fat something I should look at when considering protein bar options? some of the bars higher in protein seem to be higher in saturated fat too

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6 Michael Tibus July 2, 2012 at 5:48 pm

I enjoyed your post Sarah! I have done extensive research on this and from what I found, for the price, whey protein isolate is the best for the money over casein and soy. Having said that, you need to be careful because a lot of these vendors say one thing and mean another…95% are blends of proteins (isolate + concentrate + soy). Then you have to investigate whether it is denatured (overheated) or undenatured (underheated). The company I represent, Immunotec, for example, makes Immunocal. It is 100% whey protein with less less than 1% lactose, important for those who are intolerant. The interesting thing about Immunocal is that it is undenatured which brings stability to the cysteine molecule. The protein is very important in itself but the cysteine(the most important amino acid and the hardest to find) is the clincher. Cysteine single-handedly is the reason for raising glutathione which strengthens the immune system. Because of the cysteine, Immunocal is very effective with any disorder involving the immune system…i.e. cancer, AIDS, HIV, the suite of autoimmune disorders…etc.

Looking at it from a nutritional standpoint, casein and soy, are effective. Looking at it from a nutritional and biological standpoint, whey protein isolates, specifically Immunocal, stands alone. It is the best for the money and your overall health. I don’t mean to sound huffy but I am passionate about this subject! :)

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7 Amy July 4, 2012 at 12:59 pm

Hi Sarah,

Have you read The China Study? I would urge you to check it out as it really delves into why getting more protein, especially from animal sources like casein, is problematic. We have the means to consume more protein than ever before in history, so then why is our country on the whole sickly? Similarly, why do the countries which consume the most amount of dairy products have the highest rates of osteoporosis?

I’d love to see you do a video on the China Study!

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8 Jess July 5, 2012 at 9:12 am

Really interesting post, it is amazing how popular protein powder has become. I am constantly being asked for recommendations on protein powder so it is really useful to discover how they are absorbed and digested. Over here in Oz you can get a pea based protein powder, which is great for vegans with soy sensitivities.

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9 Robyn July 9, 2012 at 1:35 am

Thanks so much for this article! I too have been ramping up my protein, and sometimes I feel like I’m actually taking in too much! I had also not really paid much mind into where it came from ….just wanted the cheapest.

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10 Janette May 14, 2013 at 1:38 am

Hi, I think your site might be having browser compatibility
issues. When I look at your blog in Chrome, it looks fine but when opening in
Internet Explorer, it has some overlapping. I just wanted
to give you a quick heads up! Other then that, wonderful blog!

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11 Sarah May 15, 2013 at 9:42 pm

thanks janette. I’ll check it out!

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