Whey protein, pea protein, casein...what are the differences between these proteins?
2024-05-10 11:05:49
Whey Protein
Whey protein, is as the king of protein, is an important component of breast milk, accounting for 60% of breast milk protein. Whey protein is very expensive on the market. because it is extracted from milk, but only 20% of milk protein is whey protein, which is not as high as that in the breast milk.
The biggest feature of whey protein is that it is absorbed quickly. 30 minutes after eating, it will be broken down into amino acids and used. After whey protein was abosorbed the body, it will be broken into a large amount of branched-chain amino acids (BCAA). BCAAs are important substances for building muscles and can help build muscle. Therefore, people with fitness needs regard whey protein as their first choice.
In every 100 grams of whey protein, the proportion of branched-chain amino acids accounts for 25%, That is much higher than milk protein and isolated soy protein. But a possible problem with whey protein is lactose.
Egg Protein
Eggs have the highest biological value of protein among all natural foods, which is the extent to which the body can use it after eating it. The body can utilize egg protein even more than beef, fish, and milk. Egg protein does not contain lactose and will not cause intolerance.
The content of branched-chain amino acids in eggs is also high, butit is not as good as whey protein, and it is absorbed very slowly, so the muscle-building effect is not as good as whey protein, but overall Still a pretty good protein choice. the egg protein is cheap and readily available.
Pea Protein
Pea protein is a new product that has grown up in recently years. pea protein has no hormone-like substances and no trypsin inhibitors that hinder protein absorption, but it contains phytic acid, which can affect mineral absorption. Its disadvantage is that some people find it unpalatable and cannot accept its taste. In addition, because it is plant protein, it is not digested as quickly as animal protein, and its amino acid composition is not comprehensive enough.Pea protein uses yellow peas.
Casein Protein
About the whey protein,we have to mention casein. Because they always appear in pairs.Casein is also a component of breast milk, accounting for approximately 40% of breast milk and 80% of cow milk. This is because the structure of casein is very complex. It will turn into lumps of curd after entering the stomach, and the digestion time will be longer. Therefore, casein cannot quickly increase the concentration of amino acids in the blood like whey protein.However, casein belongs to endurance athletes and can increase blood amino acids "for a long time". The effect of whey protein is probably within the first 2.5-3 hours, while the effect of casein can last up to 8 hours. Therefore, many sports enthusiasts use casein as a supplement before going to bed. While whey protein helps muscle growth quickly, casein protein's function is to slow down the rate of muscle destruction. Casein protein can achieve the best muscle-building effect when paired with whey protein.It should be noted that a small number of people with autoimmune diseases may be allergic to casein, so it is recommended to test a small amount first.
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