Which protein to choose?

Your daily protein total and consistency matter most. The protein type (whey, casein, egg, plant‑based) mainly refines tolerance, use case (around training, snack, evening), and sometimes budget. First cover your daily needs, then optimize type and timing (see the protein timing guide).

Useful reminder: how much per day, and what matters most

• Set a daily intake aligned with your goal (health, recomposition, performance). Specialized literature (e.g., JISSN position stand) typically suggests bands around ~1.2–2.0 g/kg/day depending on context.
• Distribute across 3–4 feedings (20–40 g each) to support total intake and muscle protein synthesis.
• The rest (protein type, finer timing) adds a modest extra effect—still useful.

Whey (concentrate, isolate, hydrolysate): versatile and fast

• For whom? Anyone wanting a very convenient dairy protein, around workouts or as a snack.
• Strengths: fast absorption, essential amino acid profile rich in leucine, easy texture.
• Variants:
  • Concentrate (WPC): some lactose, good price/quality balance.
  • Isolate (WPI): lower lactose, higher protein percentage, higher price.
  • Hydrolysate: partially pre‑digested peptides; taste and price often less attractive.
• Watch‑outs: lactose intolerance (prefer isolate), additives/flavors if you’re sensitive.

Casein: slower release, useful in the evening

• For whom? Satiating snack or evening intake (before bed) when you want to spread intake.
• Strengths: more gradual release, good satiety.
• Limits: lactose presence varies by product; thicker texture; sometimes less digestible for some people.

Comparative table — protein powders (overview)

Collagen: useful, but not for “muscle protein” goals

Collagen does not provide a complete amino acid profile for muscle building. It can be relevant for joint/skin goals, but it does not replace a “complete” protein when muscle protein synthesis is the priority.

Tolerance, allergens, ethics: how to decide

• Lactose: prefer whey isolate or egg/plant‑based if intolerant.
• Vegan: prioritize soy or blends of pea + rice; check EAA content.
• Additives: if sensitive, look for short lists (sweeteners, colors).
• Allergies: read warnings for egg/soy/gluten as applicable.

Product quality: what to look for on the label

• Protein content per serving and per 100 g (dry basis if possible).
• EAA/leucine: useful markers for stimulating muscle protein synthesis (see JISSN position stand).
• Actual sugar/lactose and fat; enzymes (lactase) can help tolerance.
• Transparency: lot, quality controls, origin; avoid opaque “proprietary blends.”

Quick picks by goal (simple markers)

• Around training: whey (concentrate/isolate) is practical and effective.
• Evening/satiety snack: casein.
• Lactose intolerance: isolate, egg, or plant‑based.
• Vegan: soy or pea + rice blends.
• Tight budget: well‑dosed whey concentrate.
• Texture/taste: choose what you enjoy; consistency wins.

Mini‑FAQ

• Is “hydrolyzed” whey better?
  Not necessarily. It’s often more expensive, with a more pronounced taste, and no clear net benefit for most everyday use cases.

• Are plant proteins “worse”?
  Chosen well (soy, blends of pea + rice), they can absolutely meet needs. Check EAA content and useful serving size.

• Casein at night mandatory?
  No. It’s an optional tool to spread intake. A late whey + protein‑rich meal also works if your day is well covered.

In practice: a simple 3‑step plan

1. Set a daily target and split across 3–4 feedings.
2. Choose the type based on tolerance (lactose/vegan), budget, and use (training, snack, evening).
3. Stick to it for 2–4 weeks, review (performance, recovery, satiety), and adjust if needed.

Sources

• JISSN – Position stand (protein and exercise)
• ANSES – Protein intake benchmarks