6 Types of protein supplements: whey, casein, collagen and more
Posted by UPROTEIN on May 27, 2025
Dr Muriel Moes
10 min read
Selecting the right type of protein supplement can make a big difference in your fitness progress. With options like whey, casein, collagen, soy, milk and pea proteins, it’s important to understand how each one functions, how much you need, and which aligns best with your personal goals. Making an informed choice ensures you get the most out of your training and recovery. Read on to find out why,
We’ve put together a guide to different protein types to help you choose the one that best fits your unique needs, activity level, and dietary preferences.
Whey Protein: Fast-Absorbing and Ideal Post-Workout
Whey protein is one of the most popular and fast-digesting proteins available. It’s derived from milk during the cheese-making process and is rich in essential amino acids, making it an ideal choice for muscle recovery and growth. Due to its quick absorption rate, whey is perfect for post-workout consumption, as it rapidly provides your muscles with the necessary nutrients to kickstart recovery and repair.
Whey protein comes in two primary forms: concentrate (WPC) and isolate (WPI). Whey concentrate contains more fats and carbohydrates, while whey isolate is filtered to remove most fats and carbs, resulting in a purer protein. This makes whey isolate a great option for those looking to maximise their protein intake without extra calories.
Whey is best for individuals looking to gain muscle, recover post-exercise, and boost their daily protein intake. Whether you're an athlete, gym-goer, or bodybuilder, whey protein supports a fast, efficient way to meet your protein needs.
Casein Protein: Slow-Release for Overnight Muscle Repair
Unlike whey, casein protein digests slowly, providing a steady release of amino acids over several hours. This slow-digesting nature makes it perfect for pre-bedtime consumption to ensure your body continues to receive protein overnight. While you sleep, casein helps support muscle repair and growth, reducing muscle breakdown.
Casein is a great option for those who want a sustained protein source throughout the night or between meals when a quick protein source like whey may not be ideal. If you're looking for a way to enhance muscle recovery during your rest period, casein is a strong choice.
This protein is also a great fit for anyone looking to maintain lean muscle while on a calorie deficit, as it provides a steady release of amino acids to keep muscles from deteriorating. Ideal for anyone who wants to maintain muscle mass while improving recovery during sleep or long periods without food.
Collagen Protein: Improve Recovery, Skin & Joints
Collagen protein offers unique benefits that set it apart from traditional protein supplements like whey or casein. Unlike these proteins, collagen is rich in specific amino acids—such as glycine, proline, and hydroxyproline—that support joint health, skin elasticity, and connective tissue repair. This makes collagen an excellent choice for those looking to promote recovery not just in muscle tissue, but throughout the entire body.
While it’s not typically used for muscle-building in the same way as whey or casein, collagen plays a crucial role in maintaining structural integrity during rest and recovery. Taken consistently, especially at night or after workouts, collagen can support healthy joints, reduce inflammation, and improve skin and tendon resilience.
Collagen is also ideal for individuals in a calorie deficit or undergoing high levels of physical stress, as it helps protect lean tissue and promote overall recovery. Whether you're an athlete, recovering from injury, or simply looking to support your body's aging process, collagen protein is a powerful tool to include in your supplement routine.
Milk Protein: All-Round Protein Fuel
Milk protein is a complete protein that naturally contains both whey and casein, offering the benefits of fast and slow digestion in one source. This unique combination makes it an excellent all-around option for muscle support and recovery. The whey component delivers a quick influx of amino acids, while the casein provides a slower, sustained release—helping to fuel your muscles both immediately and over time.
Because of this dual-action effect, milk protein is a versatile choice for different times of day—great after workouts for fast recovery, and just as beneficial before bed to support overnight muscle repair and minimise breakdown. It’s especially helpful for anyone looking to maintain or build lean muscle mass throughout the day and night.
Milk protein is also ideal for those in a calorie deficit, as it helps preserve muscle while promoting a feeling of fullness. Milk Protein also contains more fats, sugar and carbs, when compared to their more potent dairy forms of whey concentrate or whey isolate, which make it better choice if a higher costing performance product or forumulation is not requireded. Whether you're aiming to boost daily protein intake, enhance recovery, support muscle maintenance, or simply need a balanced protein option, milk protein offers a well-rounded solution.
Soy Protein: Plant-Based and Dairy Free
Soy protein is a complete plant-based protein, meaning it contains all nine essential amino acids that your body cannot produce on its own. This makes it a fantastic alternative for those following vegan or vegetarian diets, or for individuals with dairy sensitivities.
Soy protein is easy to digest and can be a great addition to your diet if you're looking to maintain or build muscle while adhering to a plant-based diet. For those looking for a clean, plant-based protein source, soy is a reliable and effective choice.
Pea Protein: Hypoallergenic and Vegan-Friendly
Pea protein is another excellent plant-based protein, especially for those with allergies or sensitivities to soy or dairy. It’s made from yellow peas, offering a high-quality, easily digestible source of protein that’s rich in essential amino acids, albeit lower in methionine. Pea protein is great for vegans, vegetarians, or anyone looking to avoid common allergens.
Pea protein is an ideal option for building and maintaining lean muscle, especially for those avoiding animal-based products. It’s also a fantastic addition to protein blends, helping to enhance the amino acid profile of plant-based diets. If you're looking for a vegan-friendly protein that's gentle on the digestive system, pea protein is a solid choice for meeting your fitness and health goals.
Impact of Different Protein Types
Each protein type has its unique characteristics and benefits, but the primary difference lies in the absorption rate. Fast-digesting proteins like whey are absorbed quickly by the body, making them ideal for post-workout recovery when your muscles are in need of immediate replenishment. On the other hand, slow-digesting proteins like casein provide a steady release of amino acids over time, making them ideal for long-term muscle support, especially overnight.
Choosing the right protein type can influence not only your muscle growth but also how efficiently your body recovers and repairs itself. For quick recovery after intense workouts, opt for fast-digesting proteins like whey. For sustained muscle repair and prevention of breakdown over a longer period, slow-digesting proteins like casein work best.
Choosing Protein Supplements Based on Your Goals
When choosing a protein supplement, always consider your specific goals. Here’s a breakdown of protein choices based on different fitness objectives.
PROTEIN SUPPLEMENT TYPE GUIDE
Meal Replacement
Absorption Rate and Performance
The absorption rate of protein directly impacts its effectiveness. Fast-digesting proteins, such as whey, provide rapid amino acid delivery, which is essential for muscle repair after strenuous exercise. For post-workout recovery, it’s critical to replenish the body quickly to kickstart the recovery process and help muscles rebuild. This makes whey protein the go-to choice immediately after exercise.
Conversely, slow-digesting proteins like casein offer a long-term release of amino acids, ensuring your muscles remain nourished over several hours. This makes casein ideal before long periods without food, like overnight. It helps to minimise muscle breakdown, promoting recovery even while you sleep.
Dosing Recommendations
Protein requirements vary depending on factors like body weight, training intensity, and goals. A typical serving of protein ranges from 20 to 30 grams, but this can be adjusted based on individual needs. Consuming protein post-workout helps repair and grow muscle tissue, while casein before bed provides long-term muscle support. It’s also important to spread your protein intake throughout the day to maximise muscle protein synthesis. Aim to incorporate protein-rich foods and supplements into each meal and snack to maintain a consistent supply of amino acids for your muscles.
Shop for Quality and Value
Choosing supplements from reputable brands ensures transparency and effectiveness. Uprotein offers tested, high-quality products backed by science and tailored for various goals. Browse our full selection of protein powders and sports supplements to find your ideal match. If you need advice or assistance, don’t hesitate to get in touch with our team.
