Some research shows plant protein is inferior when it comes to digestibility and the muscle-building response to consumption. When it comes to building muscle, animal protein reigns supreme over plant-based protein. Humans are able to digest, process, and use animal protein very efficiently. ThatвЂ™s because animal protein-poultry products, beef, pork, and dairy foods-is вЂњcomplete,вЂќ meaning it provides all nine essential amino acids, and is most similar to the naturally occurring proteins found in the human body. Historically, animal proteins (like whey protein) have been considered the superior protein source.

Hydrolysate:В This type is considered pre-digested-having undergone partial hydrolysis so it gets absorbed faster in the digestive tract.

Whey Protein Isolate: Ninety percent protein or higher and contains less lactose and fat than concentrates.

It tends to have low levels of fat and carbs, and a better flavor. The lower end tends to have 30 percentВ protein and can go up to 90 percent.

Whey Protein Concentrate:В Usually contains the lowest percentage of whey protein.There are three main types of whey protein powders: To keep it clean, look for powders where the whey is either an isolate or hydrolysate form. Most whey protein alone tastes pretty terrible, so many manufacturers add sugar and ingredients to make it more palatable. After that, whey protein goes through some processing to make it whey powder, and this is where it can get unhealthy. Most dairy milk contains two types of protein: casein (80 percent) and whey (20 percent). During cheese production, whey is separated and isolated. Whey protein is derived from cowвЂ™s milk, which makes it a dairy product. Which Is Better: Whey or Plant-Based Protein Powder? These companies test the products for banned substances and make sure whatвЂ™s on the label is actually in the product. Choose powders that are third-party tested for quality and safety assurance like NSF Certified for Sport or Informed Choice.If the brand lists where the whey protein is sourced from, thatвЂ™s a good sign itвЂ™s focused on quality protein.Look for a company that lists the amino acid profile on the label or on its website, and make sure thereвЂ™s a high leucine content per serving (at least 2 grams).Prioritize powders that have at leastВ 20 grams of protein per serving.

If youвЂ™re looking to add carbs, add them yourself in the form of milk, fruits, or natural honey. There shouldnвЂ™t be much added sugar or artificial ingredients (read: under 2 g sugar per serving).

Whey or a plant-based protein source should be the first ingredient.

HereвЂ™s your checklist to find the cleanest protein powders: Ignore the marketing jargon and look straight at the ingredient label.

Protein powder brands list