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Have you ever wondered what the heck people were talking about when they said there are many kinds of protein? You probably just thought to yourself, “Well protein is protein and that’s all I need to know”. But to truly maximize your gains towards your fitness goals you must learn what these proteins are and how to effectively use them.
Whey Concentrate Protein
The first and most common type of protein I will discuss is called “Whey” protein. It has been around for a relatively long time in the supplement world and can be inexpensive and abundant. There are many companies all competing for your money with whey products and for good reason. These companies know that it is a very popular supplement for gym rats and the unaware public alike. This can be a good or bad thing for you.
Whey protein can be a byproduct of manufacturing certain food products like cheese. Others are not byproducts and made directly from milk which are usually better products. These may not always be right on the front of the supplement so it is up to you to read the labels on the back. Whey protein usually is made up of about 80% pure protein.
Some perks to taking a whey protein:
* Mixes easily in most liquids in comparison to other protein products such as casein.
* Short duration digest time so you know this protein is reaching your muscles fast after a workout.
* Usually will contain all the essential amino acids. You can view an article on these here.
* Great prices on a variety of supplements but be careful to do research prior to buying. I have great options to look at in the marketplace if you are interested in protein supplements.
* If you are allergic to milk or soy it may not be a good idea to take whey protein. Show your doctor the label before taking any whey products.
Another type of popular protein is called “Casein”. The great thing about casein protein is that it can stay in your stomach up to 7 hours! This is a good thing if you want a steady stream of proteins being released in small doses throughout the day. This is in contrast to whey proteins because with those you take a scoop and it is digested within the hour. With casein you can take it and it will still be digesting 7 hours later.
So why is this so great? This is a great tool to have for those of you who want to build muscle and burn fat. When you sleep your body enters a catabolic state meaning that it is actually breaking down muscle. This is because you go a whole night without anything in your stomach. This catabolism is doing the opposite of what you want--tearing down precious muscle and thus reducing your fat burning abilities. In a nutshell, the more muscle on your body, the faster your metabolism will be leading to more calories being burned. So to fight this catabolism you can just take a scoop of casein before heading to bed. The muscle will have plenty of fuel to last through the night.
Some perks to casein protein:
* Long digestion time for a steady supply of fuel throughout your night (or day).
* Like whey, casein is widely available in variations and prices. Check the market place for some great deals.
* It is a complete protein.
* Note: Milk allergic people MUST avoid casein products.
Whey Protein Isolate
Think of this as the twin brother of whey protein except for on steroids (ok bad example). It is just like whey except that there is a quicker digestion time due to its purity. It is about 90% pure protein (in contrast to 80% in whey concentrate) and better than regular whey protein in almost every “whey” (get it?). The only downside I would say that whey isolates have is the price but only because its a superior protein.
Due the expensive manufacturing process to develop this pure protein product you can bet it will be more expensive than regular whey proteins. I do provide quality isolate products on this site in the Market Place for surprisingly low prices considering what you’re getting out of the deal.
These proteins are also for use directly before, during, or after your workout and not for use at other times of the day. Due to its high bioavailability or rate at which it is absorbed in the tissues, it will only stay in your system for a short while. This is very desirable around workout times but casein is still king for long-release timed protein.
Some perks to whey protein isolates:
* Very high bio-availability (digests quickly)
* High amino acid content
* Superior to whey concentrates (except the price)
* Mixes well with liquids
Soy is an ingredient that derives from the soybean. Soy protein is extremely rich in a few key amino acids. There are 5 to be exact including the BCAA’s, glutamine, and arginine. These are a sure fire way to help out your gains in the gym by developing lean tissue. Approximately 40% of soy bean protein is made of these amino acids in comparison to most whey or casein products (18%). Soy is rich in isoflavones and phytoestrogens which are hormones that assist you in health. This protein is often found as having a high bio-availability as well.
Some perks to soy proteins:
* Pretty fast bio-availability
* Higher level of amino acids than whey concentrate
* Rich in important amino acids for lean tissue growth
* Full of healthy hormones
For the longest time egg protein was thought to be the best source of protein. I will say if you are an egg lover than make your breakfast with eggs to get some protein in your diet. Will not comparable to the rest of the proteins here, you can find eggs for relatively cheap prices. They are not superior in any way to these other protein supplements listed but that is because these proteins aren’t meant to replace, they are your foundational diet. Eggs without a ton of fatty yolk are a healthy way to get some protein into your diet while the other proteins do the hard work. I recommend using egg whites in your diet, assuming you like eggs of course…
Some perks to egg proteins:
* Are delicious
* Can be cooked in many ways
* Fast cook time
* A good addition to your diet (minus the high cholesterol yolk)
* Combo with the supplements for a protein rich diet
This has been a brief look into some of the most common types of
proteins being used today. I hope this has helped you in your knowledge
base as well as your decision to supplement with proteins.
The Different Types of Protein
Cottage cheese is a natural food source full of casein protein
Take that egg yolk out!