Health & Wellness
Types of Protein Sources
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Updated:4/9/2026
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Protein↕ | Source↕ | Protein per 100g↕ | Digestion Speed↕ | Complete Protein↕ | Known For↕ |
|---|---|---|---|---|---|
Whey Concentrate | Cow milk byproduct | 70-80 g | Fast | Yes | Cheapest dairy protein, full amino profile, high leucine for muscle protein synthesis |
Whey Isolate | Filtered cow milk | 90-95 g | Very fast | Yes | Low lactose and fat, post-workout gold standard |
Whey Hydrolysate | Pre-digested whey | 80-90 g | Fastest | Yes | Pre-broken peptides for rapid absorption; bitter taste, expensive |
Casein | Cow milk curd | 80-90 g | Very slow | Yes | Gels in stomach, releases amino acids for 6-8 hours; nighttime protein |
Egg White Protein | Dried egg whites | 80-85 g | Medium | Yes | Lactose-free, PDCAAS score of 1.0, classic bodybuilder staple |
Soy Protein Isolate | Defatted soybeans | 90 g | Medium | Yes | Only complete plant protein; contains isoflavones |
Pea Protein Isolate | Yellow split peas | 80-85 g | Medium | Low methionine | Leading vegan option, high iron, hypoallergenic |
Rice Protein | Brown rice | 80 g | Medium | Low lysine | Hypoallergenic, often combined with pea for complete profile |
Hemp Protein | Hemp seeds | 50 g | Medium | Low lysine | Contains omega-3s and fiber; gritty texture, lower protein density |
Beef Protein Isolate | Hydrolyzed beef | 90 g | Medium | Yes | Paleo-friendly, lactose-free; lower leucine than whey |
Collagen Peptides | Bovine hides or fish | 90 g | Fast | No (missing tryptophan) | Marketed for skin, joints and hair; incomplete for muscle building |
Greek Yogurt | Strained cow milk | 10 g | Medium | Yes | Whole food source, probiotics, casein-whey blend |
Chicken Breast | Poultry | 31 g cooked | Medium | Yes | Lean whole food staple of every bodybuilder ever |
Salmon | Cold-water fish | 25 g cooked | Medium | Yes | Omega-3s, vitamin D, wild-caught premium option |
Tofu | Coagulated soy milk | 8-15 g | Medium | Yes | Versatile vegan whole food, lower protein density than isolates |
Lentils | Legume | 9 g cooked | Slow | Low methionine | High fiber plant protein, combines with rice for completeness |
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