SO, what is the deal on whey protein powder supplements and what does it do for YOU, YOUR BODY AND ULTIMATELY YOUR RESULTS? I will break it all done for you and explain to you the use of supplementing with protein into your daily routine as well as go over the different types of whey protein supplements!
SO LETS GET STARTED...
First lets talk about the macronutrient, PROTEIN itself. Protein is the body’s building block. It is composed of amino acids that our body uses to function properly and maintain structure and regulation of the body’s tissues and organs.
Below I will discuss protein’s role in particular to building muscle.In order to be successful with building more muscle mass, you want to ensure you are consuming enough protein daily.
DO YOU NEED TO TAKE A PROTEIN POWDER SUPPLEMENT?
Protein powder supplements are not a direct requirement to gaining muscle mass, as long as you then are consuming enough protein from your diet from whole foods.
I personally feel that taking a protein powder supplement helps me to reach my daily protein intake goal. This is just because I find it a lot easier to drink 25-30g of protein and also the convenience of drinking an extra serving of protein than consuming it from whole food meal. Especially if you are trying to increase your muscle mass, you are probably already eating many other whole food meals throughout your day.
THE BENEFIT OF TAKING A WHEY PROTEIN POWDER…
Immediately after a workout it is a crucial time to make sure your body is getting a solid amount of protein to give your body fuel to heal and grow. This is because when you workout you are creating small tears in your muscle tissues as you contract your muscles throughout your workout. Your body then needs to repair itself. Protein is used here by being delivered to your muscles to start repairing these microtears in the muscle fibers. Immediately after your workout, your body is in an anabolic state. You want this process to begin right away and this can occur quickly and efficiently by taking a whey protein supplement immediately post workout.
Solid foods take a longer time to digest in the body and therefore reach your muscles to start this process in comparison to a protein shake, which only takes about 30 minutes to digest and reach your muscles.
Now there are many different types of protein supplements out there on shelves at supplement stores. To name a few there are, whey protein isolates, whey protein concentrates, casein protein powders, hydrolyzed whey proteins, soy protein powders, milk protein isolates, etc.
Depending on your goals, your dietary preferences (i.e. lactose intolerant, vegan) and what you would like to use the protein for, one protein may be more ideal over another.
Particularly for immediately after workout, a whey protein isolate or hydrolyzed whey protein would be ideal as it contains the greatest concentration of protein (ranging from 90-98%). Due to its chemical nature it is the easiest to absorb in your system. It also contains the lowest level of lactose and is typically the lowest levels in calories, fat and carbs.
Here is a just brief outline on some of the other types of protein supplements that may be of interest to you!
Whey Protein Concentrate
- 70-85% protein content
- This protein contains higher levels of fat and lactose than isolates. Whey concentrate is good to be used for both pre and post workout as well as a good supplement in between meals to help add protein to your diet!
- This protein is a slow-releasing protein that will be broken down in your body over a span of several hours (5-7 hours).
- Casein protein can be used as a meal, especially as a meal before bed to help your body stay anabolic throughout the night!
Whey Protein Isolate
- One of the quickest absorbing proteins with a high concentrate of 90-98% protein content.
- Ideal for pre ad post workout as they are quickly absorbed and utilized by the body.
Hydrolyzed Whey Protein
- Highest absorption rate with a great anabolic effect among all protein supplements!
- Better on the digestive system compared to other proteins and used ideally for pre and post workout!
- If you are looking for a vegetarian source of protein then this may be an option for you!
- Soy supports a healthy cholesteral, is lactose-free
- This can be used both pre and post workout, or anytime throughout the day to help reach your protein macronutrient goals.
Milk Protein Isolate
- A combination of both casein and whey protein.
- Typically used at anytime throughout the day due to the fact that it has both fast and slow rate digesting properties.
As always, if you have any further questions on protein supplements, what would be an ideal choice for you, if you should start supplementing, etc, feel free to shoot me a msg through my 'CONTACT' tab!:)