Protein plays a major role in our bodies. It provides the structure of our muscles, bones, skin, and tissues, as well as the power to fuel the chemical reactions in our bodies. It's no secret that protein is important, but it might not be clear which sources are best, or whether all sources are created equal.

Whole food

Dairy-based proteins have been studied the most in the recovery and performance area, but quality non-dairy protein sources from egg, beef, chicken, pork, soy, pea, and hemp have also been researched. Studies show that quality whole-food sources of protein can meet baseline needs, as well as performance and recovery demands.

Protein powders

Although whole foods can supply sufficient protein, many individuals look to protein powders and amino acid supplements for additional support. In addition to being convenient, these health solutions help ensure people are meeting their protein targets.

Whey protein powder is a complete protein because it contains all of the essential amino acids, and it’s recognized for its high rate of absorption.

Whey protein powders are available in concentrate and isolate formulas, although there is considerable confusion about the differences between the two. Here are the main differences:

  • Whey protein concentrate is a filtered version of whey that, depending on the exact process, generally is in the range of 70-85% whey protein. For example, 100 grams of whey concentrate powder yields 70-85 grams of usable whey.

  • Whey protein isolate requires a more complex and expensive process to obtain, so it generally ends up in the range of 90-95% whey protein. For example, 100 grams of whey protein isolate powder yields 90-95 grams of usable whey.

Protein can be measured by its bioavailability; that is, the ability of the body to absorb and use it. For example, the bioavailability of an egg white as a whole food is 100.

The bioavailability of whey protein concentrate measures at 104, and the bioavailability of whey protein isolate measures as high as 159.

Protein Digestibility Corrected Amino Acid Score (PDCAAS) is another measure of protein quality. PDCAAS accounts for the body’s amino acid needs as well as its ability to use the protein. Whey protein receives a perfect 1.0 PDCAAS rating and does not differentiate between the concentrate and isolate forms.

Vegan protein sources are non-dairy alternative proteins for those individuals who are lactose intolerant or who choose to avoid animal products. A vegan protein source is formulated to provide an amino acid composition similar to whey protein isolate. In fact, studies show pea protein compares favorably to whey when looking at recovery and muscle thickness.

Pea protein has a PDCAAS score of 92.8, which puts it close to whey protein in terms of bioavailability.

Amino acids

When it comes to recovery needs, the scientific community has focused on the amino acid leucine. Leucine is one of three branched-chain amino acids – the other two being isoleucine and valine. Leucine is the key protein trigger that stops muscle breakdown during training and switches to recovery after training.

Some athletes choose to take amino acids to directly stimulate this recovery process, especially those who have gut sensitivity issues post-workout, or those who are calorie conscious.

It should be noted, however, that while amino acids are adequate to trigger the recovery pathway, complete proteins should be included throughout the day.

Should I supplement with a protein powder? 

Although protein comes in many forms, the source that is right for one person can vary from day to day. Often a mix of protein sources will help meet individual needs. On the one hand, protein-rich whole foods contain other valuable nutrients and are part of a well-balanced nutrition plan. On the other hand, whey protein sources are more convenient to consume and faster to digest than whole food sources. Finally, when recovery is the target, amino acids offer an even faster delivery system to the muscles and are low in calories for those with body composition goals.

The takeaway

Help fill the gap in your diet with Thorne’s Whey Protein Isolate, a protein powder that supports lean muscle mass and recovery.* A single serving of our formula packs 21 g of protein and 2.2 g of leucine – the optimal amount for muscle repair and maintenance.*

Interested in a branched-chain amino acid formula? Look no further than Thorne’s Amino Complex. Formulated with ingredients backed by two decades of clinical research, Amino Complex supports muscle repair and recovery, helping you come back stronger for the next session.*

And if you’re always on the go, check out our new single-serve packaging! Thorne offers Whey Protein Isolate in both chocolate and vanilla, and Amino Complex in both berry and lemon.