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Both are fine choices depending on your requirements. The thing with external alias services, you are not in control of the addresses/domain. Catch-all addresses are essentially aliases you manage, but something like Simplelogin does have the benefit of hiding your domain name.
Spam is not a big deal on catch-all. A couple of times a year I do get a spam mail to some arbirtary address, but that’s more or less it.
On Protonmail, I just create a new address if I need to send email from that address. Afterwards I just delete it, freeing up the address slot.