I can still remember the scene in the movie Rocky when he gets out of bed to go for his morning run, but before leaving the house he cracks a few raw eggs into a glass and tosses them back just like that! Most people who have seen the movie vividly remember that scene as well. Nevertheless, the days of having to do that, and risk food poisoning in order to assure one is getting the best protein boost for weight loss and/or muscle building, are long gone.
Over the last twenty years or so the proteins that, not just athletes, but the average individual may choose from are much safer and convenient, and they taste a whole let better, too. There is a very good reason that high protein supplements and foods are now found everywhere, on the Internet, store shelves, and in the daily regime of not just athletes, but ordinary individuals, also. Lots of research has proven that protein helps to build and/or maintain lean muscle mass and may even aid in burning fat. And, it is very likely that there are many other benefits of protein that are yet to be discovered. However, if you are going to be using a protein supplement on a daily basis it is important to know that there are different benefits to your body from different proteins. So, you should try to work in as many different types of a daily basis as you can.
Whey Proteins
Without a doubt, the best protein for your weight loss and muscle building/maintenance program is whey protein. This is because whey protein is easily and quickly digested. They are loaded with Essential Amino Acids (EAAs), including the three Branched Chain Amino Acids (BCAAs). They also contain microfractions, which may provide additional health benefits.
About 20% of the protein in milk is composed of whey. There are three forms of whey proteins:
1) Concentrates have a lower level of protein and are more economical.
2) Isolates have a higher level of protein than concentrates but are also more expensive.
3) Hydrolysates are already partially broken down for much faster digestion and absorption.
Casein Proteins
Casein proteins make up the remaining 80% of milk. Casein proteins are especially beneficial to take about one-half hour prior to bedtime, as they are digested and absorbed much slower than other proteins. This enables your body to use these proteins slowly over a period of fasting.
Milk Proteins
These proteins are simply made of dried milk that has had most of the fat and carbohydrate removed. Powdered milk proteins are composed of approximately 20% whey and 80% casein, so the digestion and absorption of them is at an intermediate pace.
Egg Proteins
The majority of books on nutrition place eggs at the top of the list for the best source of protein. Eggs contain lots of EAAs as well as very high quality protein. For individuals who have allergies to milk or are lactose intolerant, eggs are a great choice for supplementing protein needs.
Blended Proteins
If you are really on a tight budget and can only afford to purchase one kind of protein supplement, then a blended protein is your best choice. A blended protein combines faster, intermediate, and slower digesting and absorbing sources of protein. This will provide you with a more sustained pace of digestion and absorption than just a single-source protein such as whey, casein, or egg.
Recovery Proteins
These types of proteins are specially designed to be taken immediately after workouts. This is when your body really needs nutrients and when glycogen and muscle protein resynthesis are at their peaks. Generally, recovery proteins contain a moderate amount of calories, are fast-acting and may contain some carbohydrates as well as supplements such as creatine, BCAAs, and glutamine. These supplements are proven to aid in the fast recovery and rebuilding of muscle tissues.
Knowing the differences in each type of protein will help you to make a decision about which type is best for you. You may also have budget considerations as well as scheduling considerations that will determine which type you should purchase. Regardless of the type of protein you choose, once you have made a selection, stick with it for at least 60 days in order to fairly measure the effect the protein is having on your body. After a couple of months, you can evaluate, and if you need to, you can modify your protein program, perhaps adding other proteins to the mix, increase or decrease the amount you are using, or even completely change the type of protein you are using.
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