Which Protein Will Help You?
When you are thinking about nutrition as an athlete, the first thing that goes through your mind is protein. That is because you know that protein is what helps you repair muscle tissue after you break it down with training and protein will help you get stronger.
If you are new to bodybuilding and you are studying about protein, then I am sure it is easy to get confused when you are looking for protein and see all these different types of protein that are available. You only know you need protein.
How do you know which kind you need or which kind is best for you?
With the help of this quick protein guide you should have a better understanding of each type of protein you can get and which ones you feel should help you reach your particular goals.
Let’s take a look at each form of protein now so you can place that order and get started with improving your physique.
When you think about protein supplementation, the number one type that is discussed the most is Whey Protein. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods -mainly meats, such as fish, beef, and chicken.
Whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.
Whey is also one of the fastest digesting protein powders out there today and has the highest amount of leucine of all protein powders, which helps stimulate protein synthesis to improve muscle building.
There are four types of whey protein
Whey Protein Concentrate is a high quality protein that also contains carbs and fats. Concentration levels are about 70%.
If you are on a budget then this could be your best bet in whey protein supplementation.
Whey Protein Isolate is a more pure type of whey due to additional processing. Concentrations are normally at 95% or higher with whey protein isolate.
Whey Protein Hydrolysate is broken down from larger amino acid chains to smaller fragments. This type is digested faster than whey isolate.
Micronparticulated Whey is also faster than whey isolate because of the fact that the whey is micronized.
This is good because it helps the protein dissolve when you are mixing it with the beverage of choice.
You can take whey protein whenever you want in the day. The best bet is to take it in the morning and before or after training.
This is probably the second most discussed in bodybuilding circles of how well it works when it comes to slow digesting and long lasting protein.
Casein is an extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off.
Even though whey protein may increase protein synthesis to a high degree, higher than casein, scientists are now recognizing that casein is much more important in preventing muscle breakdown.
There are three types of casein that will help you.
Micellar Casein is made when the casein in milk is separated from the lactose, whey, and fat.
It is not as easy to blend with liquid as whey is due to the clumping, but it’s worth it because of how long it takes to digest.
Caseinate Protein is made by adding calcium, sodium, or potassium. These types of powders are easier to blend, won’t clump as much, and will digest a little faster than micellar protein, but yet not as fast as whey will.
Casein Protein Hydrolysate is made similar to its whey counterpart. It is broken down from larger chains to smaller fragments so it takes less digestion and can be digested faster.
The best time for casein protein is either after training, especially if you train at night or before bed.
This is the most old school type of protein. Surely you remember the movie Rocky where he drinks the eggs before training. This is actually very dangerous to do as it can lead to several illnesses and poisoning.
Fortunately there are egg white protein products available and of course you can separate the yolks and cook the whites so you can get your egg protein this way. It’s a rich source of BCAA’s and arginine.
There is only one type of Egg Protein Powder and that of course is egg whites. You should take it post workout or between meals.
Milk Protein comes from cow’s milk after the water has been removed and most of the carbs and fat have been taken out. Milk protein is actually the source of two other proteins we covered earlier; whey and casein.
You have had milk since childhood unless you are lactose intolerant.
There are two forms of milk protein.
The first is Milk Protein Concentrate. When the whole milk is filtered most of the carbs and fat are removed.
The process that does this is known as ultrafiltration.
The second type is Milk Protein Isolate. When the milk is processed even more, this leads to the isolate.
The milk protein isolate is 85% protein. Despite the fat and carbs being taken out, much of the whey and casein remain.
Take milk protein post workout or before bed.
Soy Protein is derived exclusively from soy beans. Soy protein provides a healthy way to get non-animal protein into your diet.
They’re great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carbohydrate diets.
Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute for vegetarians. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat – a bodybuilder’s dream come true!
Types of soy products include soy protein concentrate and soy protein isolate.
Soy Concentrate is about two thirds protein and can lead to gas in some people due to it also having indigestible carbs.
Soy Isolate is made from soy concentrate and most of the gas causing carbs are taken out of it. This type digests slower than whey but faster than casein.
The protein that is derived from beef after the cholesterol and fat has been removed is known as Beef Protein. This one has really grown in popularity over the past couple of years and is relatively new when it comes to protein supplementation.
Like whey it’s a fast digesting protein and is a good source of BCAA’s. What separates beef protein from the others is that it also is a good source of creatine which helps increase muscular energy and leads to gains in strength and size.
The only type of beef protein available is Beef Protein Isolate. This type has been broken down from larger fragments into smaller ones like both whey and casein isolate. It is best to take beef protein in the morning or around your training.
There you have it. Now that you have read and understand what proteins are out there and when you should take them, you can now go get whichever types you feel will help you reach your goals.