Protein

Types of Protein

Whey Proteins
Currently the undisputed king of proteins. Here's why: whey proteins are quickly and easily digested (hence the "fast-acting" description that they're often given), they are loaded with essential amino acids (EAAs) – including the three branched chain amino acids (BCAAs), and they contain subcomponents (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen. Whey is one of two major dairy proteins and accounts for about 20% of the protein in milk.

Casein Proteins
Comprising 80% of the protein in milk, casein is the dominant dairy protein. Oft referred to as a "slower-acting" or "time-released" protein, because they are digested and absorbed much more slowly than whey or soy proteins. Casein proteins are especially useful when taken at bedtime and during other prolonged periods without eating.

Milk Proteins
Milk proteins are pretty much what you'd expect: dried milk with most of the fat and carbohydrate removed. Like liquid moo juice, powdered milk proteins are about 20% whey protein and 80% casein protein, so utilization is somewhere in between the two.

Egg Proteins
Ask any dietitian, "What's the best source of protein?" and eggs will probably top the list. In fact, most nutrition textbooks still refer to eggs as the "gold standard" for protein quality. With loads of essential amino acids (EAAs) and some of the highest scores in all measures of protein quality, we're not going to argue. Naturally dairy-free, eggs are a great alternative to whey, casein, and whole milk proteins for those with milk allergies or severe lactose intolerance.

Soy Proteins
Vegetarian? Don't do well with dairy or egg? Go green. Like their animal counterparts, soy proteins contain all of the required amino acids in sufficient amounts to support muscle growth and development.

Blended Proteins
If you can only afford one type of protein, this is probably the type that you should go with. Combining faster-, intermediate-, and slower-protein sources in one convenient place, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein, egg, or soy.

Timing of Protein

When it comes to protein, its not just what you take; its when you take it. Although the human body processes protein every time you consume it, there are certain instances when your system is more receptive to protein. More specifically, there are times when you should consume different kinds of proteins. Don't miss out on these five important occasions.

First thing in the Morning
The period between when you go to bed and wake up in the morning is the longest that your body goes without the food. "Break the fast" with protein. In addition to providing much needed amino acids for muscle maintenance and rebuilding, proteins provide more stable, sustained energy than that donut or bagel that you're currently chowing on. Opt for a faster-acting protein like whey first thing in the morning.

Pre-Workout
By drinking a whey protein shake about an hour before your workout, you'll "prime" your bloodstream with BCAAs and other essential amino acids for growth. Once again, whey protein is a good choice, because it's easy to drink and quickly digested.

Post-Workout
The 30-60 minute timeframe following exercise is the single most important time of the day to get protein. The enzymes and hormones in your muscles are actively repairing and rebuilding exercise-induced damage as well as replenishing glycogen stores, so they are especially receptive to nutrients. By supplying a post-workout recovery protein containing whey and casein during this "window" of opportunity, you'll help ensure that you're recharged and ready for your next training session.

Between Meals
Drinking a protein shake in between meals not only helps keep muscle synthesis maximized, it also helps keep body fat and body weight incheck. Proteins help stimulate the release of gut hormones that trigger a feeling of fullness or satiety. Dairy proteins (whey, casein, and milk) are considered to be better appetite blunters than other protein sources – especially when combined with dietary fiber – so choose a product with one or more of these proteins if weight control is part of your goals.

Before Bed
Prepare your body for the long fast ahead with a casein protein shake a half an hour before bed. Unlike whey which is rapidly broken down in the gut, casein is digested at a much slower rate releasing its amino acid constituents over several hours throughout the night while you sleep. For this reason, casein is commonly referred to as a time-released protein. Casein is also considered anti-catabolic because it's rich in glutamine and other amino acids that help protect against muscle breakdown.