Hey there, and thanks for taking the time to read my article on "Choosing The Right Protein Supplements".
Before deciding on which protein powder may be right for you, here is a short list of proteins to help you make sense of the many types of different proteins that are available on the market today.
Whey, milk, egg and soy are some of the "mainstream" names, but to the bodybuilding community, the list breaks down even further...
- Whey Protein Isolate (WPI)
- Whey Protein Concentrate (WPC)
- Hydrolyzed Whey
- Calcium Caseinate
- Micellar Casein
How Can We Use These Different Types To Our Advantage?
Whey Protein makes up 20% of total milk protein. It is recognised for its excellent amino acid profile, rapid digestion and variety of peptides.
Since it is very quickly digested, the best time to consume it is within 6 hours after a workout, prior to a workout, or before breakfast.
Casein Protein makes up of 80% of total milk protein. It is also recognised ror tis excellent amino acid profile, slow digestion, and variety of peptides. Casein is digested slowly into your bloodstream, so do not use it during or after your workouts - You will need a fast absorbing protein at these times.
Since it is slowly digested, the best time to consume it is anytime of the day except breakfast and within 6 hours of a workout, when your body requires a more immediate source.
Protein Blends are a combination of several types of proteins such as whey protein isolate, whey protein concentrate, egg protein, casein protein and soy protein. By taking a blend of aprotein supplements, you will receive the full spectrum of proteins and will receive varying rates of absorption from the differnet types of proteins.
Using a blend will create an anabolic environment from the whey and an anti catabolic environment from the casein. Use this kind at periods outside of the 6 hour post workout.
Whey Hydrolsates ( also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed, moreso than any other form since your body prefers peptides to whole proteins. Hydrolsates are produced through very low heat, low acid and mild enzymatic filtration processes.
Use a hydrolsate protein for your pre,during and post workout nutrition. This will enter your bloodstream quicker than any other form.
Whey Protein versus Whey Protein Isolate.
Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher biological value. Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrate contains 70-85% protein.
Whey protein isolate is the highest yield of protein available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it would appear that an isolate protein would be the obvious choice instead of a concentrate. However this is an individual decision. The isolate is more expensive, and just because it is purer, does not guarantee that it will help build bigger muscles.
Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all of your protein from whole food is not always convenient especially if you have to eat 6 small meals a day to get your required intake! Both are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you are not a fan of cooking.
Don't make the fatal mistake in thinking that protein powders can take place of a solid training and nutritional program.
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