Egg White Protein
Egg protein is extremely bioavailable, which means your muscles are able to use more of it, says nutrition consultant Mike Roussell, Ph.D. It’s also naturally free of fat and carbs, making it an incredibly pure form of protein delivery. Egg protein is also higher in branched chain amino acids (BCAAs)—6.7 grams of BCAA verses 5.5 grams in whey.
Most plant proteins lack all of the essential amino acids (amino acids that can’t be made by the body). Pea protein, though, has them all. “It’s also uncharacteristically high in BCAAs,” Roussell says.
Goat’s Milk Protein
Most protein powders are pure protein, but hemp powders also contain omega-3 fatty acids and belly-filling fiber. Hemp protein also contains all of the essential amino acids, which are necessary for building muscle.
Because brown rice protein doesn’t contain all of the essential amino acids, it’s best used as a part of a plant protein powder blend. The upside: It contains high levels of the amino acid methionine, which is required to initiate protein synthesis. Try a brown rice/pea protein blend.