TL;DR
Not all protein supplements are created equal. Dr. Mike breaks down how to choose the right one based on quality, digestibility, macros, and price. Whey and egg proteins score highest, while collagen and some plant proteins fall short. Find out what’s worth your money and what’s just marketing hype.
Introduction: The Protein Puzzle
Choosing a protein supplement isn’t as simple as grabbing the first tub you see. From protein quality to digestibility, there are a lot of factors that impact muscle growth. In this video, Dr. Mike breaks down everything you need to know to make an informed choice.
Protein Quality: The Gold Standard
The best proteins for muscle growth score high on the **Protein Digestibility-Corrected Amino Acid Score (PDCAA)**. Whey protein leads the pack, with egg and milk proteins close behind. Mike calls out some trendy but less effective options—like beef protein powders that taste like chocolate with a side of iron.
Collagen: Not for Muscle Growth
Collagen might be hyped for skin and joint health, but it’s **not ideal for building muscle**. Mike recommends minimizing collagen-based protein powders in favor of higher-quality animal or plant-based sources.
Whey vs. Casein vs. Plant-Based
- **Whey Protein:** Fast-digesting, high-quality, and great for post-workout recovery. - **Casein Protein:** Slower digestion, ideal for bedtime or long gaps between meals. - **Plant-Based (Soy, Pea, Rice):** Some can work well, but they need to be **complete proteins** (soy is the best option).
Choosing the Right Macros
Protein supplements come with different macro profiles: - **High Protein, Low Carb & Fat** – Ideal for lean gains and hitting exact macro targets. - **High Protein, High Carb** – Great for pre/post-workout or mass gaining. - **High Protein, High Fat** – Slower digestion, good for meal replacements. - **Balanced Macros** – Protein bars or shakes that function as full meals.
Price and Taste: What’s Worth It?
- Expensive doesn’t always mean better—some premium proteins charge extra for fancy branding. - Taste and mixability matter—chalky, weird-tasting proteins aren’t worth it if you won’t drink them consistently. - Meal replacement shakes and bars can be convenient, but check for unnecessary fillers.
Conclusion: Find What Works for You
At the end of the day, the best protein supplement is the one you’ll use consistently. If you want the highest-quality protein, go for whey, egg, or a complete plant blend. If you’re on a budget, stick to cost-effective powders that fit your diet and taste preferences.
