There’s somewhat of a debate in health and fitness about whether we need a protein supplement, like protein powder, protein pills, or protein bars. Not everyone needs to supplement with protein, but it can have some real benefits in certain situations.
A micronutrient that builds and repairs our cells and tissues, protein plays an important role in our health. One of the biggest reasons people supplement with it is to maximize the results of their workouts and help their muscles repair and build. With that being said, there are so many choices, from the best protein pills to powders and other supplements, so which is the right choice?
Below we talk about how to choose a supplement with the most protein.
Protein Pills vs. Powders
Most people rely on powder-based supplements when they want to up their protein intake, but pills and capsules can be an alternative.
Typically, powders will give you more protein simply because you can take a larger dose.
While there might be less protein in a pill or capsule, the advantages include:
- There may be fewer side effects. Protein powders are associated with bloating and other symptoms that some people struggle with.
- Protein powders are high in calories in many cases, plus they’re often mixed in smoothies, shakes, and other high-calorie drinks. If you want more protein intake without the added calories, pills can be optimal.
- If your focus is on eating clean, tablets and pills may have fewer additives than a powder.
- Tablets and capsules are more convenient to travel with and use.
With a single protein powder serving, you might get around 20 grams of protein. Taking pills could only net you around two grams of protein. If your goal is finding the supplement with the most protein overall, you might skip the pills and go with powder.
Types of Protein Powders
There are several popular categories of powdered protein supplements, including:
- Concentrates: Protein concentrate supplements are made by extracting the protein from whole food sources using heat or enzymes. You’ll usually find these supplements have anywhere from 60 to 80% protein, and then the rest of a serving might be 20% to 40% fat and carbs.
- Isolates: Protein isolates go through extra filtering to remove fat and carbs, giving you an even more concentrated protein. When you use a protein isolate powder, you can expect it to have anywhere from 90% to 95% protein.
- Hydrolysates: This type of protein is made when there’s more heating or enzymes to break amino acid bonds. The result is that you absorb hydrolysates faster so your muscles can use them.
Whey Protein
One of the most popular options for protein is whey, which comes from milk. The benefits of taking this type of supplement and its high protein content include that it’s quickly digested. You get a rapid rise in your amino acids, which can help improve muscle mass and strength.
Other benefits include fat loss and reduced appetite.
Casein Protein
Casein is a type of protein that occurs in milk, and when you use this form, it’s digested and absorbed slower than whey. A gel is formed when casein interacts with the acid in your stomach, and you get more gradual muscular exposure to amino acids.
Even during calorie restriction, casein may help reduce protein breakdown in your muscles, promoting the growth of muscle mass and fat loss.
Egg Protein
Eggs are rich in protein that’s high-quality, and they help you stay fuller for longer and reduce your appetite overall. The problem with egg protein powder is that it’s often made with just the whites instead of the whole egg. The high-fat yolks are part of why eating eggs can help you stay fuller for longer periods.
Eggs are a complete protein source, and they provide you with all nine of the essential amino acids your body can’t make on its own.
The protein from these supplements is easily digested.
Pea Protein
If you’re a vegetarian or vegan or perhaps have a sensitivity or allergy to eggs or dairy, you might take pea protein.
Pea protein products are made from the yellow split pea. This legume has all of the essential amino acids but one. BCAAs are also abundant in pea protein.
Which Is Best for Muscle Gain?
Finally, there are other subtypes of protein supplements aside from what’s listed above, but the ones we cover are the most popular.
So, to answer the original question—what supplement has the most protein? If you’re asking this question, your goal is likely to gain muscle mass. If you want to promote more muscle mass, you might opt for a whey isolate. Whey isolate is typically more expensive than whey concentrate but has more protein by weight.
If your goal is weight loss, consider casein protein.