A little protein guide
In the field of sports supplementation,protein is the most important and most frequently sold supplement with the most different dosage forms and forms. It is therefore particularly important to be familiar with this supplement category, its ingredients and its effects on the body.
Protein, both for building muscle mass and during a diet for fat loss, is in many ways similar to an investment plan for retirement: you know you need it, but you're not always sure which product is the right one because there are simply too many different products out there. But just as it's important to diversify your financial portfolio for long-term wealth, it's important to incorporate different sources of protein into your daily diet.
The proteins found in whole foods such as beef, poultry, fish and dairy products are just as important as the proteins found in protein powders, protein bars and ready-made protein drinks. The problem, thanks to the enormous growth of the supplement industry, is that there seem to be as many different protein supplements as there are investment funds.
This article is intended to help the reader get an overview of the different protein supplements available on the market and make it easier to choose the right product for their individual goals.
Whey protein
When it comes to building muscle, whey protein doesn't beat it. Whey protein is the best protein for stimulating muscle growth after training. The best whey protein products on the market contain whey protein isolate and whey protein hydrolysate. These are the purest forms of whey protein, which are digested the fastest and reach the muscles quickly.
Whey protein concentrate is also a good source of protein, but it contains more carbohydrates and fat, which slows down digestion. The first muscle building supplement you should buy is therefore a protein powder that either contains 100% whey protein or has whey protein at the top of the ingredient list.
Casein protein
Whey protein is an excellent protein due to its rapid absorption, but there are times when a slower digesting protein such as casein can be beneficial. Casein protein is very suitable as a last protein meal before going to bed, as it provides the body with a slow but continuous supply of amino acids throughout the night. In addition to this, casein protein has been shown to increase muscle growth when added to a post-workout drink in addition to whey protein.
When choosing a casein protein powder, look for a product that contains micellar casein, which is the slowest digested of all forms of casein (caseinates are also suitable). The bottom line is that every intelligent supplement plan should contain casein.
Milk protein
When you remove most of the carbohydrates and fat from milk, you get a product known as milk protein. Milk protein is 80% casein and 20% whey protein, making it a fairly slow digesting protein. A blended protein powder that contains milk protein can still be a good choice for pre- and post-workout consumption, as long as whey protein is ahead of milk protein on the ingredient list. When choosing a milk protein supplement, make sure that the product contains milk protein isolate - the purest form of milk protein - or milk protein concentrate.
Egg protein
Before whey protein was discovered as a protein source, egg protein was the protein of choice. Egg protein is of very high quality and is somewhere between whey protein and casein protein in terms of digestion speed. Although egg protein on its own is not the best choice during the time around training, a blended protein powder containing egg protein, whey protein and casein protein can be effective at virtually any time of the day. In other words, it will provide your body with a combination of fast, medium and slow digesting protein to keep your muscles growing throughout the day.
Beef protein powder
Let us assure you that we are not talking about beef bouillon cubes or anything that even remotely tastes like red meat. (ironically, beef protein powder is often sold in fruit flavors). Beef protein powderis, as the name suggests, actually made from beef from which virtually all the fat has been removed. As a result, beef protein powder is quickly digested and can be a good alternative to whey protein for those who suffer from a milk allergy.
Soy protein
Although soy protein is quite fast digesting, its real benefits lie in its ability to increase nitric oxide levels, boost growth hormone production and promote muscle recovery after exercise. And while there are still doubts about its effects on testosterone and oestrogen levels, we can confirm that the latest research concludes that soy protein neither lowers testosterone levels nor increases oestrogen levels in men.
Protein bars
Assuming you don't have the time (or desire) to prepare every meal and snack separately, convenience is a great thing. This is where protein bars come into play. If you're in a rush and heading to work, you can simply pop in a protein bar and if you're worried about being stuck at the office without something healthy to eat, you can keep a box of protein bars in your desk drawer.
Many of the bars on the market contain protein, fat and carbohydrates, making these bars a small meal that can tide you over until your next big meal. In addition, there are a number of low-carb bars that contain sugar alcohols, which are not absorbed by the body as quickly as regular sugar.
As protein bars are digested more slowly than protein in liquid form, they are not ideal for pre- and post-workout protein intake, but at any other time they can be an ideal addition to the diet.
Ready-made protein drinks
Again, it's all about convenience. Ready-made protein drinks simply need to be unscrewed and drunk.
Just like protein bars, ready-made protein drinks can be taken anywhere and easily stored at work, although they always taste best when chilled. Although they are not the worst choice before and after training, they are not the best choice before and after training as they usually contain milk protein, 80% of which is slow-digesting casein. If possible, ready-made protein drinks should primarily be used as a snack.
Tip: Eating 4 to 6 smaller protein-containing meals per day can increase calorie consumption by up to 10%.
Tip: You should always add a few simple carbohydrates to your post-workout shake to ensure maximum muscle growth.
Other ingredients
Protein powders are not always made from protein alone. The following ingredients are often added to promote gains in muscle mass and increase performance:
- Amino acids: In addition to the amino acids that make up the protein contained in a given product, additional amino acids such as branched-chain amino acids(BCAAs) and glutamine are often added to support muscle recovery.
- Creatine:Similar to whey protein, many experts recommend taking creatine before and after training to promote muscle growth. For this reason, it is not surprising that many manufacturers combine these two supplements in one product.Healthy fats:Fats such as medium-chain triglycerides (MCTs) and conjugated linoleic acid (CLA) are often added to protein powders to help build lean muscle mass and promote heart health.
- Carbohydrates: It takes more than just protein after a workout to provide muscles with everything they need for adequate recovery and muscle growth. Quickly digestible carbohydrates such as dextrose are also key ingredients for this.
- Digestive enzymes: What's the point of protein intake if you can't digest the protein you've consumed? Enzymes such as proteases are often added to protein powders to speed up protein digestion and ensure that no protein is wasted.