What type?
Whey
Whey
protein is quick to digest and provides all of the protein building
blocks - the amino acids. Our bodies cannot make some amino acids, and whey is
ideal for meeting essential amino acid needs. Whey also supplies branched-chain
amino acids (BCAA), and some research supports that they aid muscle recovery
after hard workouts.
Casein
Compared with whey, casein
is slower to digest, and results in a lower, yet more prolonged rise
in blood amino acid levels, which may provide a particular advantage for body
builders. At least one study supports that casein outshines whey in terms of
promoting strength and lean body mass gains in people following a structured
weight-training plan.
Rice
Rice
protein is less likely to create allergic reactions than other
proteins, and it comes from a plant, making it appropriate for vegetarians.
Another potential advantage is that rice protein contains a high proportion of
arginine, an amino acid that can dilate blood vessels, possibly enhancing blood
flow to muscles. Rice is not a "complete" protein however; it doesn't supply all
of the essential amino acids. Some products combine rice protein with proteins
from sources like soy or milk to make it complete.
Egg
Egg protein is ideal for people who are looking to build new muscle. It has a
very high protein efficiency ratio (PER), which is one measure of how well our
bodies can use any particular form of protein. The higher the PER, the more
efficiently our bodies can use that protein when we eat it. Egg is off the
charts in terms of PER. Egg protein also is a complete protein, and is a good
source of essential and branched chain amino acids. Egg protein powder is made
from egg whites, and comes in a convenient, pasteurized powder form.
Soy
Soy protein is a high-quality plant protein that provides all essential amino
acids, making it a good option for vegetarians. For the body to best utilize soy
protein, vegetarians should also eat grain or dairy within a few days. Soy
protein comes in two basic forms: soy protein isolate and soy protein
concentrate. Soy protein isolate is the most highly purified form, and has a
minimum protein content of 90%. Soy protein concentrate contains more
carbohydrates, and has a protein content of approximately 70%. Concentrates tend
to cost a little less, but if you find soy protein concentrate doesn't agree
with you, try isolate, which is easier for some people to digest.
How much?
With protein, as with many nutrients, more is not always better. According to
Dr. Doug Paddon-Jones, Associate Professor at the University of Texas Medical
Branch and Director of Exercise Studies, "30 grams of protein appears to
stimulate maximum muscle synthesis. For athletes, each meal and snack is a
chance to hit the 30 gram mark, giving your body several opportunities each day
to maximize muscle growth and repair."
Another reason to spread protein evenly through the day is simple efficiency.
"Given that your body won't use much beyond 30 grams of protein at a time, it
doesn't make sense to load up with more than this," says Paddon-Jones.
When?
- Breakfast-To support muscle building first thing in the morning,
try trading traditional carb-heavy breakfast foods for more protein-rich
options, such as a powder protein supplement mixed with milk and cereal.
- If you're heading into a long strength-training session-Sipping a
casein-based protein supplement prior to and during your workout will give
muscles sustained access to amino acids. If taken in the evening, casein can
provide a steady supply of amino acids while you're sleeping.
- Immediately pre- or post-workout-Especially if your workout
includes aerobic or circuit training, protein manufacturers recommend a whey
protein-based liquid or powder supplement.
