In the past two decades proteins have become much safer and convenient. Their also quite a bit tastier too. High protein foods and supplements have infiltrated the internet, store shelves and daily regimens of many athletes, all for good reason.
Tons of research shows that eating protein helps build muscle and in some cases, burns fat too. As the scientific story unfolds, its becoming increasingly clear that different proteins have different benefits, so try to work in as many different types as you can. To help you get aquainted, the varieties of protein are mapped out for you below:
Whey Proteins: Currently, the undisputed king of proteins. Whey proteins are quickly and easily digested (hence their “fast-acting” reputation), they are loaded with Essential Amino Acids (EAAs) – Including the three Branched Amino Acids (BCAAS), and they also contain subcomponents (microfractions) that appear to provide additional benefits.
Whey is one of the two dairy proteins and account for about 20% of the protein found in milk. Whey proteins are available in three common forms: concentrates (lower protein level, more economical), isolates (higher protein level, more expensive), and hydrolysates (partially broken down for faster digestion & absorption, also fairly expensive)
Casein Proteins: The remaining 80% of the protein in milk is casein. Often referred to as a “slower-acting” or “time-released” protein because it is a digested and absorbed much more slowly than other proteins.
Casein protein is also commonly called a night-time protein, because it’s especially useful when taken right before bed. It naturally takes longer to digest, feeding your body essential proteins while you sleep.
Milk Proteins: Milk Proteins are dried milk with most of the fat and carbohydrates removed. Like actual milk, powdered milk proteins are about 20% whey protein and 80% casein, so utilization is intermediate and ends up doing a double duty.
Egg Proteins: Ask any dietitian, “What’s the best source of protein?” and eggs will most likely top the list. Most nutrition textbooks refer to eggs as the “gold standard” for protein quality.
With loads of EAAs and some of the highest scores of protein quality (which means your body utilizes them well), we’re not going to argue. Naturally dairy-free eggs are a great alternative to whey, casein and whole milk proteins for those with milk allergies or severe lactose intolerance. Eggs ingeneral are a solid part of any high protein diet.
Blended Proteins: If you can only afford one type of protein, consider going with a blend. Combining faster, intermediate and slower protein sources, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein or egg.
Recovery Proteins: These are moderate calorie, fast-acting protein and carbohydrate combinations specifically designed to be consumed immediately after workouts, when nutrient needs are vital.
This is a time when glycogen and muscle protein resynthesis are at their peak, which is why it’s so incredibly important to take a protein and carbohydrate mix during this time. Many also contain whey protein hydrolysates and supplemental ingredients like creatine, BCAAs and glutamine to further aid in the recovery and rebuilding process.
Tons of research shows that eating protein helps build muscle and in some cases, burns fat too. As the scientific story unfolds, its becoming increasingly clear that different proteins have different benefits, so try to work in as many different types as you can. To help you get aquainted, the varieties of protein are mapped out for you below:
Whey Proteins: Currently, the undisputed king of proteins. Whey proteins are quickly and easily digested (hence their “fast-acting” reputation), they are loaded with Essential Amino Acids (EAAs) – Including the three Branched Amino Acids (BCAAS), and they also contain subcomponents (microfractions) that appear to provide additional benefits.
Whey is one of the two dairy proteins and account for about 20% of the protein found in milk. Whey proteins are available in three common forms: concentrates (lower protein level, more economical), isolates (higher protein level, more expensive), and hydrolysates (partially broken down for faster digestion & absorption, also fairly expensive)
Casein Proteins: The remaining 80% of the protein in milk is casein. Often referred to as a “slower-acting” or “time-released” protein because it is a digested and absorbed much more slowly than other proteins.
Casein protein is also commonly called a night-time protein, because it’s especially useful when taken right before bed. It naturally takes longer to digest, feeding your body essential proteins while you sleep.
Milk Proteins: Milk Proteins are dried milk with most of the fat and carbohydrates removed. Like actual milk, powdered milk proteins are about 20% whey protein and 80% casein, so utilization is intermediate and ends up doing a double duty.
Egg Proteins: Ask any dietitian, “What’s the best source of protein?” and eggs will most likely top the list. Most nutrition textbooks refer to eggs as the “gold standard” for protein quality.
With loads of EAAs and some of the highest scores of protein quality (which means your body utilizes them well), we’re not going to argue. Naturally dairy-free eggs are a great alternative to whey, casein and whole milk proteins for those with milk allergies or severe lactose intolerance. Eggs ingeneral are a solid part of any high protein diet.
Blended Proteins: If you can only afford one type of protein, consider going with a blend. Combining faster, intermediate and slower protein sources, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein or egg.
Recovery Proteins: These are moderate calorie, fast-acting protein and carbohydrate combinations specifically designed to be consumed immediately after workouts, when nutrient needs are vital.
This is a time when glycogen and muscle protein resynthesis are at their peak, which is why it’s so incredibly important to take a protein and carbohydrate mix during this time. Many also contain whey protein hydrolysates and supplemental ingredients like creatine, BCAAs and glutamine to further aid in the recovery and rebuilding process.
