subject: Choosing The Right Protein Can Make The Difference [print this page] With all the different options out there, many people are confused about which is the best type of protein. The answer may not be the one youre looking forit depends.
Several factors influence the effectiveness of different types of protein. In this article, Ill describe a couple different types of protein, and tell you the best situation for each one.
Whey Protein
By far the most common type of protein, whey protein is so widely used because of its inexpensiveness and its fast-absorbing qualities. Whey protein is a collection of globular proteins isolated from whey (which is a by-product of cheese).
Whey protein is typically the best choice for a post-workout shake, due to the fast absorption rate.
There are typically three types of whey protein: concentrate, isolate, and hydrosolate. They are ordered from slowest absorption rate to the fastest. The benefit of a faster absorption rate is a quicker absorption into the muscles, which speeds the process of rebuilding muscles after a weight-training workout.
1. Concentrate: has a low level of fat and cholesterol, but generally has higher levels of lactose.
2. Isolates: processed to remove the fat and lactose. This allows for a faster absorption rate.
3. Hydrosolates: proteins that are predigested and partially hydrolyzed to allow for easier metabolizing. These have the fastest absorption rate of all types of protein.
Along with whey protein being broken down the fastest, it also provides the biggest thermogenic effect. This means that whey protein causes the biggest calorie-burn to digest out of any type of proteineven the slow-digesting casein protein.
Micellar Casein Protein
Micellar casein is a slow digesting and complex protein source that continues to feed your muscles long after whey proteins have been broken down and used by the body. Studies have shown casein protein to sustain steady amino acid elevations for up to seven hours. It was shown to offer a strong anti-catabolic (muscle breaking down) effect.
Micellar casein is the natural, undenatured form of casein found in milk. It is separated from milk by means of ultra-filtration (without the use of chemicals), which increases the amount of bioactive milk peptides that support immune function as well as enhanced muscle growth.
Casein is best consumed prior to bed or if you know you arent going to be eating for a long period of time.
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