Protein is an essential macronutrient that supplies our bodies with the building blocks (amino acids) it needs to build and repair lean muscle, synthesize hormones, digest food, support immune function, and maintain healthy hair, skin and nails.
The recommended daily allowance (RDA) for protein is 0.8-1.2 grams of protein per kilogram of body weight, or 0.36-0.54 grams per pound.[1] Keep in mind that the RDA is the minimum amount you need to eat each day to preserve essential life functions -- it isn’t the “optimal” amount active individuals need to consume to achieve their fitness and physique goals.
Thankfully, more and more research has been conducted about the benefits of higher protein intakes, and those findings have trickled into the mainstream, so much so that there has been an explosion of high-protein “functional” foods hitting the market. This includes all manner of protein bars, protein chips, protein pancakes, protein pop tarts, and more.
While it is possible to meet your daily protein requirements with foods like chicken, steak, eggs, yogurt, etc., there are occasions when you don’t have time to prep or eat a whole meal as well as times when you just want a change of pace from your typical daily diet.
Enter protein powder -- the OG high-protein “functional” food. It’s been around for decades, is backed by mounds of research, and continues to get better tasting each year.
Given the explosion of all things protein in recent times, there is an abundance of options when it comes to protein powder. However, not all protein powders are the same.
Today, we’ll give you an overview of the different types of protein you’ll find in various protein supplements as well as help you understand the benefits of clear protein.
What Are the Different Types of Protein Powder?
For the longest time, the dominant protein powder on the market was whey protein concentrate (WPC).
Whey Protein
Whey protein is a by-product of the cheese making process. Food manufacturers learned that after the curds were collected to make cheese the watery product contained a relatively high amount of protein. Some time later, they discovered that passing the milky looking liquid through a series of finer and finer filters could remove extraneous amounts of carbohydrates (lactose) and fat. The resulting high-protein liquid was then dehydrated to create whey protein concentrate.
Now whey protein concentrate can vary anywhere between 35-80% protein by mass. Lower quality (35%-70%) whey protein concentrate (WPCs) are cheaper and contain higher amounts of fat and carbohydrates (lactose), which is why many people complain of GI distress from whey protein powder or mass gainers -- those products that include lower grades have much higher levels of lactose). However the 80% whey protein concentrate (WPC) is a high-quality form of whey protein concentrate that has most of the lactose removed. It provides creamy way better mouthfeel and texture.
But, if you want to take things a step further, you pass WPC through another filtration process, which yields whey protein isolate (ISO protein). Whey isolate (WPI, for short), by law, has to contain at least 90% protein by mass, which means virtually no lactose or fats are present. This makes an incredibly “lean” protein powder that delivers more of what you want (protein) and less of what you don’t (total calories, carbs, lactose and fat).
ISO protein is also a great option for those that may experience GI distress from other (lower quality) whey protein powders.
Pea Protein
Yes, you read that right.
Peas, traditionally considered a “starchy” vegetable, contain a relatively high amount of plant protein. In fact, pea protein powder, like soy protein, is a complete protein, and it’s been found in scientific research to be just as effective as “the king” of proteins (whey protein) for building muscle.[7,8] This is one of the primary reasons we’ve made pea protein the backbone of our Vegan Protein Powder.
For those interested in diversifying their protein intake, plant proteins like soy and pea protein represent a viable option that can be effective for supporting muscle recovery and growth.
Other Protein Sources
The following protein sources are also found in various protein powders, though not as common as the ones listed above:
- Hemp protein
- Rice protein
- Sunflower seed protein
- Milk protein isolate
- Alfalfa
- Chia
- Quinoa
What About Clear Protein?
Clear protein powder is whey protein isolate. This means it is crossflow, ultra nano-filtered and cold-processed to remove all unnecessary lactose, carbohydrates and fat (which add extra calories) while preserving the important whey biofractions found in traditional whey protein powders.
Clear protein is free of lactose by first going through an ultra-filtration process, then again through (CFM) cross-flow micro filtration and finally an Ion-exchange process. This ensures lactose, fat, carbs and sugar are all stripped away
Clear whey isolate is a complete protein (containing all the essential amino acids the body requires for protein synthesis). It’s easily digested and effectively utilized by the body to support muscle recovery, body recomposition and fat loss.
20 grams of protein and only 80 calories. 0 carbs, 0 sugar and lactose free! Doesn't get better than this.
How Does Clear Whey Protein Taste?
Clear Protein powder has a clean, light and refreshing with a juice-like texture as opposed to the traditional thick texture of whey protein shakes.
How to Use Clear Whey Protein in Your Diet
Clear protein powder and whey isolate protein powder can be used in a wide variety of applications each day, including:
- Breakfast (protein oatmeal, smoothie, protein pancakes, etc.)
- As a high-protein, low calorie snack between meals
- Pre or post-workout shake to support performance and muscle recovery
- Homemade protein snacks (bars, cookies, brownies, etc.)
- Pre-bed snack (especially when mixed into a serving of Greek yogurt and topped with fresh/frozen berries)
Is Clear and ISO Protein for Me?
Are you a bodybuilder, competitive athlete, fitness enthusiast, or someone interesting in getting all the benefits of protein?
Then, clear and ISO protein is for you!
Protein powder isn’t just for bulky bodybuilders. It’s for everyone!
1UP Nutrition offers a wide variety of high-quality protein powders to suit any taste or preference, including whey protein, ISO protein, clear protein, and vegan protein.
Grab a tub today and experience the power of protein for yourself!
References
- https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
- Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.
- Consultation, F. A. O. E. (2013). Dietary protein quality evaluation in human nutrition. Report of an FAQ Expert Consultation. In FAO food and nutrition paper (Vol. 92).
- Haun CT, Mobley CB, Vann CG, Romero MA, Roberson PA, Mumford PW, Kephart WC, Healy JC, Patel RK, Osburn SC, Beck DT, Arnold RD, Nie B, Lockwood CM, Roberts MD. Soy protein supplementation is not androgenic or estrogenic in college-aged men when combined with resistance exercise training. Sci Rep. 2018 Jul 24;8(1):11151. doi: 10.1038/s41598-018-29591-4. Erratum in: Sci Rep. 2018 Aug 10;8(1):12221. doi: 10.1038/s41598-018-30574-8. PMID: 30042516; PMCID: PMC6057888.
- Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Messina MJ. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertil Steril. 2010 Aug;94(3):997-1007. doi: 10.1016/j.fertnstert.2009.04.038. Epub 2009 Jun 12. PMID: 19524224.
- Kalman, D., Feldman, S., Martinez, M. et al. Effect of protein source and resistance training on body composition and sex hormones. J Int Soc Sports Nutr 4, 4 (2007). https://doi.org/10.1186/1550-2783-4-4
- Babault et al; “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”; Journal of the International Society of Sports Nutrition; 2015
- Abou-Samra, Rania et al.; Effect of Different Protein Sources on Satiation and Short-Term Satiety When Consumed as a Starter; Nutrition Journal; December 2011
