Protein is the foundation of any nutrition plan—but not all proteins serve the same purpose. Understanding how different proteins work allows you to choose a base that fits your body, training demands, and long-term consistency.
This guide breaks down the major protein categories, how they differ, and when each makes the most sense.
Why Protein Choice Matters
Protein supports:
- Muscle protein synthesis (MPS)
- Recovery from training
- Lean mass retention
- Satiety + metabolic health
But these benefits depend on protein quality, digestibility, amino acid profile, and timing relative to training—not just total grams.
Research consistently shows that protein type and amino acid composition influence the body's anabolic response—especially in active individuals and athletes. [1]
Protein Categories, Explained
Whey Proteins (Isolate, Concentrate, Casein)
Whey proteins are derived from milk and are considered complete proteins—meaning they contain all nine essential amino acids (EAAs).
Best for:
- Strength training
- Muscle recovery
- Those who tolerate dairy well
Why whey matters: Whey is rich in leucine, a key amino acid that triggers muscle protein synthesis. Studies show whey stimulates MPS more effectively than many other protein sources when consumed post-exercise. [2]
Non-Dairy Animal-Based (Egg, Beef)
Egg White protein and Beef Protein Isolate provide complete amino acid profiles without lactose.
Best for:
- Dairy intolerance
- Clean, minimal ingredient preferences
- Those seeking complete protein without milk derivatives
Plant-Based (Pea, Rice, Hemp, Soy, Blends)
Plant proteins vary widely in amino acid composition. Most are incomplete proteins on their own, meaning they lack sufficient levels of one or more essential amino acids. This is why we recommend combining plant proteins (e.g., pea and rice) to significantly improve amino acid balance and anabolic potential.
Best for:
- Supporting plant-based diets
- Sensitive digestion
- Those who prefer blended amino acid profiles
Collagen Proteins (Beef, Marine, Multi-Collagen, Porcine)
Collagen is structurally different from muscle-building proteins. It is low in essential amino acids, particularly leucine.
Research consistently shows that collagen alone does not significantly stimulate muscle protein synthesis. [3] That doesn't mean collagen lacks value—it simply serves a different role.
Collagen supports:
- Tendons and ligaments
- Joint health
- Connective tissue integrity
- Skin and structural proteins
Best used:
- Alongside a complete protein
- As part of a redcovery or joint support strategy
Complete vs. Incomplete
Amino acids are the building blocks that make up protein. When a protein contains all nine essential amino acids, it’s considered a complete protein. Proteins missing one or more of these essentials are considered incomplete. Together, these amino acids support a process known as muscle protein synthesis—the body’s way of building and repairing muscle.
Muscle protein synthesis requires:
- All nine essential amino acids
- Adequate leucine content
Incomplete proteins can still be effective when combined thoughtfully or consumed across the day, but complete proteins are more efficient at stimulating MPS in a single serving. [4]
Digestibility & Individual Tolerance
Protein quality isn't just about amino acids, though. It's also about what your body can tolerate consistently.
Factors that can affect tolerance:
- Lactose content
- Fat content
- Processing method
- Individual gut sensitivity
Consistency matters more than perfection. A protein you digest well and can use daily will outperform a "perfect" protein you avoid.
OK, so how do I choose my base?
Ask yourself:
1. Do I tolerate dairy well?
2. Am I training for muscle, endurance, or general health?
3. Is digestion or convenience my top priority?
4. Do I prefer animal-based or plant-based nutrition?
There is no universal best protein—only the best fit.
Next up: Flavors & Boosts
1. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. PMID: 22150425.
2. Wolfe RR. Regulation of muscle protein by amino acids. J Nutr. 2002 Oct;132(10):3219S-24S. doi: 10.1093/jn/131.10.3219S. PMID: 12368421.
3. Oikawa SY, Kamal MJ, Webb EK, McGlory C, Baker SK, Phillips SM. Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial. Am J Clin Nutr. 2020 Mar 1;111(3):708-718. doi: 10.1093/ajcn/nqz332. Erratum in: Am J Clin Nutr. 2020 Dec 10;112(6):1656. doi: 10.1093/ajcn/nqaa275. PMID: 31919527; PMCID: PMC7049534.
4. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.