Today, I'm going to talk to you about proteins! I know you may feel a little lost with all the options available: whey proteins, isolates, beef proteins, plant proteins... You're not alone, and I'm here to help you sort it all out! My aim is to clearly explain the differences between these proteins, so that you can choose the one that best suits your needs and preferences.
What is a protein?
Proteins are our body's building blocks. They are made up of amino acids, some of which are "essential" because our bodies cannot manufacture them. Proteins play a major role in tissue repair, muscle building and many other vital functions. Each type of protein has a different amino acid profile and absorption rate. Let's take a look at what each type of protein has to offer...
Whey protein vs. protein isolate
The whey proteinor whey, is very popular for muscle mass gain and post-workout recovery. It's a protein derived from whey, a by-product of cheese-making. Whey contains a good mix of essential amino acids, particularly leucine, which stimulates muscle growth.
L'whey isolateisolate undergoes an additional filtration process, making it purer. It contains very little fat and lactose, making it easier to digest for some people. If you're looking for a lactose-free protein source with few extra calories, isolate can be an excellent option.
Beef protein: Another source of amino acids
The beef protein is an alternative for those who are lactose intolerant or prefer to avoid dairy products. It's a rich source of amino acids, although it generally contains less leucine than whey. It is often well tolerated by those with digestive sensitivities and offers a good option for those following paleo or dairy-free diets.
Plant proteins: not just for vegetarians!
The plant proteins are not just for vegetarians or vegans. They're also an excellent option for people with dairy intolerances or who want a non-animal protein source. A good plant-based protein generally contains a blend of different sources to provide a complete amino acid profile. For example, pea and rice proteins are often combined to create a complete protein, containing all the essential amino acids needed for muscle growth and repair.
Pea protein: Rich in amino acids, particularly arginine, which promotes blood circulation and recovery.
Rice protein: Highly digestible, although often less concentrated in certain essential amino acids.
Vegetable blends: To compensate for this lack, good vegetable protein brands offer a blend of several sources, such as pea and rice, to reconstitute a complete amino acid profile.
My personal tip for choosing the right protein
My advice is simply to try them! Every body reacts differently to different protein sources. Some people may experience bloating or digestive discomfort with certain proteins, while others digest them with ease. Try different varieties to see what works for you.
The important thing is to find the protein that's right for you. Make sure the one you choose contains a good panel of amino acids and matches your nutritional goals. And if you like to cook with protein, I encourage you to taste several flavors to see which fit best into your recipes. Some proteins are sweeter, others are more neutral, and you can adapt them to your preferences.
Personally, I consume my protein in the form of a shake after training, but I don't often incorporate them into recipes! To be honest, I often eat ProBites - a handy little treat! So feel free to explore different options and make choices based on what you like and what supports your goals.
Félix Daigle, Shop Santé Ambassador
