WHEN IT COMES TO PROTEIN

 Timing

WHEN IT COMES TO PROTEIN, it’s not just what you take; it’s when you take it. Although the human body processes protein every time that 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.

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When getting a little extra protein

  when getting a little extra protein

involved tossing back raw eggs a la Rocky Balboa. Even if you could stomach the texture, there was always the very real threat of food poisoning. Thankfully, those days are long gone. In the past two decades, proteins have become much safer and more convenient. They’re quite a bit tastier too. High protein foods and supplements have infiltrated the Internet, store shelves, and the daily regimens of athletes – all for good reason. Research shows that eating protein helps build muscle and, in some cases, burns fat too. There are almost certainly other yet-to-be-proven benefits. We just don’t know what they are yet. As the scientific story unfolds, it’s becoming increasingly clear that different proteins offer different benefits, so try to work in as many different types as you can.

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A QUICK LOOK AT THE DIFFERENT TYPES

A QUICK LOOK AT THE DIFFERENT TYPES

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 pro­teins are available in several forms. The most basic is whey concentrate. Whey protein iso­lates have much of the fat, lactose and other undesirable elements ‘isolated’ out. Whey pep­tides have been hydrolyzed, or broken down, for even faster digestion. So the purest and fastest digesting whey proteins you can buy are hydrolyzed whey protein isolates.

Casein Proteins

About 80% of the protein in milk is casein. Often referred to as a “slower-acting” or “time-released” protein because it is di­gested and absorbed much more slowly than other proteins, casein proteins are especial­ly useful when taken at bedtime and during other prolonged periods without eating.

Egg Proteins

Ask any dietitian, “What’s the best source of protein?” and eggs will probably top the list. Most nutrition textbooks refer to eggs as the “gold standard” for protein quality. With loads of EAAs and some of the highest scores 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.

Blended Proteins

If you can only afford one type of protein, con­sider going with a blend. Combining faster-, intermediate-, and slower-protein sources, blended proteins give you more sustained protein digestion than single-source pro­teins like whey, casein,or egg.

Recovery Proteins

There are moderate calorie, fast-acting pro­tein and carbohydrate combinations specifi­cally designed to be consumed immediately after workouts when nutrient needs are great and glycogen and muscle protein re­synthesis are at their peak. Many also con­tain whey protein hydrolysates and supple­mental ingredients like creatine, BCAAs, and glutamine to further aid the recovery and rebuilding process.* This may also include complementing ingredients like, creatine, betaine and micronized amino acids to assist with your muscle building goals.*

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CHECK YOUR LABELS CAREFULLY

1 NUMBER OF SERVINGS PER CONTAINER.

Pay attention to this number. Some brands cut costs with cheap “filler” ingredients. So, while you may be getting 2, 5, or 10 lbs of something, you’re getting significantly fewer servings than you would with a more reputable product. Better yet, figure out how much total protein you’re getting by multiplying the grams of protein per serving by the number of servings per container. Example 24 grams of protein/serving x 80 servings/container = 1,920 grams of protein/container. Like the pure protein per­centage equation, this formula works best for straight protein powders.

2 AMOUNT OF PROTEIN PER SERVING.

The number of grams of protein per serving is probably the most important aspect of protein powders. Seems obvious, but many people overlook this step assuming that either all proteins are about the same or that the most expensive powders con­tain more protein. Don’t make this mistake; check the Nutrition Facts panel to make sure you’re paying for protein, not just fancy marketing.

3 ORDER OF INGREDIENTS.

By law, ingredients in a food or supplement product should be listed from most to least abundant, or in technical speak: de­scending order of predominance. The importance of this be­comes clear once you start shopping around. If, for example, two products are similarly priced, but one contains a greater amount of a less-expensive protein (you know this since the cheaper protein is listed ahead of the more-expensive protein source in the ingredients) you know that product is a lesser value. Also, don’t get fooled by the hyped-up adjectives that some companies use to describe common ingredients. Sodium chloride is just salt; proteinaceous avian nucleus extract is egg yolks; all quality whey protein concentrates are ultrafiltered and contain microfractions like alpha lactalbumin, beta lacto­globulin, lactoferrin, and glycomacropeptides.

4 MANUFACTURED BY OR FOR?

Contrary to what you might think, many companies don’t de­velop, manufacture, or even distribute any of their own prod­ucts; they either put their labels on common formulas or have unique formulas created by an external factory. This typically adds considerable costs, which are ultimately passed along to their customers. Phrases like “manufactured for,” “distributed by,” or “packed for,” let you know that someone other than the company that you’re buying from made the product. True manu­facturers have made the investment in the processing equip­ment and quality control procedures required to consistently offer the best products. So, choose “manufactured by” prod­ucts whenever possible.

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WHEN SHOULD I TAKE MY PROTEIN?

                 


                        

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 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 protein shake about an hour before your workout, you’ll “prime” your body for growth with BCAAs and other essential amino acids.* Whey and egg pro­teins are a good choice, because they are 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. Enzymes and hor­mones are actively repairing and rebuilding ex­ercise-induced damage as well as replenishing glycogen stores, so your muscles are especially receptive to nutrients. By supplying a post-workout recovery protein containing whey, ca­sein, egg, and simple carbohydrates during this “window” of opportunity, you’ll help ensure that you’re recharged and ready for your next train­ing session.*

BETWEEN MEALS: Consuming a protein shake in between meals not only helps keep muscle syn­thesis maximized, it also helps keep body fat and body weight in check.* 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.

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