It’s pretty much a proven fact that a higher protein diet is going to help you excel in the gym, recover faster and add more muscle, while developing strength and boosting fat loss.
Despite this being pretty well known, there is still some understandable confusion around all the different types of protein, what they do and when to take them. But, fear not, today’s article is going to briefly break down the details and teach you exactly what you need to know!
There are several different types of protein although, despite some clever marketing tricks, there are only a few that stand out from the crowd and deserve your attention. Here’s an overview –
The most famous form of protein, whey protein has deservedly earned its place at the top of the list. Whey protein has been shown to stimulate muscle protein synthesis to greater degrees compared to its counterparts (soy & casein) due to its high Essential Amino Acid content.
Based on the research, it is also superior for muscle growth because it is fast digesting and has a high bio availability. Also, whey protein has the largest leucine content compared to other proteins which makes it an even better choice for the elderly who require a greater amount of leucine to stimulate Muscle Protein Synthesis.
Therefore, it is for these reasons that whey protein is often the protein of choice and recommended by our trainers here at Titan. For maximum gains you can add whey protein in-between meals, pre workout, as well as post workout; females should consume around 1 scoop or more and males or the elderly require 1.5 – 2 scoops.
Casein protein is another milk protein. However, it has a different amino acid profile and digestibility rates compared to whey. Casein is referred to as the slow-digesting protein hence why most people take it at night.
Because it is slow digesting, casein does not stimulate muscle protein synthesis to the same degree as whey; however casein protein seems to play a role in inhibiting whole body protein breakdown so it is still important. For this reason, it is often recommended that casein protein is taken before bed to help your body recover throughout the night.
Soy protein is the only plant-based protein considered to be a high-quality protein. Soy protein is often avoided in the body building community because it contains phytoestrogens, which, in large quantities, may decrease testosterone and increase estrogen.
However, it is important to stress that soy does contain all of the essential amino acids and may still be beneficial in moderate doses, especially for those with health issues such as blood pressure and high cholesterol. If you are looking for a supplement to use daily and aid in muscle growth or fat loss, either whey or casein would be a better choice.
Egg & Milk
Egg and milk proteins are also a great alternative, containing high quality amino acids. Egg has a very rich essential amino acid profile helping you add new muscle and stimulate Muscle Protein Synthesis, while also containing basically zero fat or carbs. Milk is 80% casein, so it’s a better choice at night or in the day like regular casein supplement is.
As you can see, there’s really no BEST protein – you may want to use both casein and whey strategically. If you use both, you can take whey before and/or after the workout, while also consuming casein to help you recover and reduce protein breakdown while you sleep. If you are intolerant to whey, other forms such as egg can be a great alternative.
We hope today’s article helped clear up any protein confusion. If you’d like more help tailoring your diet and supplement regime, feel free to contact one of our Titan expert personal trainers here: http://titanfitness.com.au/