Whey Protein
- Fastest digestion
- High leucine
- Best for post-workout
Casein Protein
- Slow-digesting
- Ideal before sleep
Plant Protein
- Good for lactose sensitivity
- Slightly lower muscle-protein-synthesis response
Egg Protein
- High quality
- Expensive and slower digesting
Whole Food Protein
Examples: chicken, eggs, fish, beans
- Great daily foundation
- But harder to reach optimal intake for muscle building
Final Verdict
For muscle growth + recovery, whey remains the most effective due to speed, amino profile & digestibility.
