Know Your Protein

If you have ever been to a GNC or other nutrition/supplement store you are probably noticing more and more protein supplements out there. With so many choices it is hard to know what is good and what is going to work the best. Here is a quick summary to help you understand some of the differences if protein sources out there.

Whey Protein:
Whey protein is probably the most popular choice for protein supplements. Whey will come in three forms. These are concentrate, isolate, and hydrolyzed. The main difference of these three forms is the quickness it can be broken down. Concentrate is the least processed form but will require the longest to breakdown and has the least available protein. Isolate is more processed, quicker to absorb, and has impurities removed. Hydrolyzed whey is predigested by enzymes which allows them to be absorbed by the bloodstream the fastest.

Casein Protein:
This is the main protein found in milk. It has been shown to be a superior source of protein. This type of protein releases amino acids much slower into the blood stream for a constant supply for a longer time.

Soy Protein:
Soy is another high quality protein even though it is a plant source of protein. Soy has a great antioxidant effect on the body which is a great addition to a protein source. Some believe that too much soy can increase estrogen levels which will have adverse effects on body building. This, however, has not been proven conclusively with research. Milk is a better protein source for muscle repair while soy has benefits with it antioxidant effects.

Other notes:
While it is important to have a protein that is easily absorbed and digested the muscles can only handle so much at one time. Anything left over will be stored as fat, converted to glucose, or excreted. Try and take your protein in smaller portion sizes when possible. Many supplement companies are now combining whey protein with casein protein for a constant supply of amino acids. Research is showing this is the best way to approach post workout protein supplementation. Remember protein will help repair muscle that has been damaged during a workout. It is not a magic powder that will lead to huge muscles. If you are trying to get bigger you need to make sure you are in a positive protein balance throughout the day. Supplementation will help but make sure you are also getting protein from whole food sources.

For a great example of a whey and casein blend protein go here: http://www.mynutritionals.com/michaeldeibler/ just click on critical protein


Mike
www.sandiegopremiertraining.com

Source: Wells, D., The Post-Workout Protein Puzzle. Strength and Conditioning Journal 31(1), 2009.