Weight Lifting, Weight Training, Bench Press & Bodybuilding
January 18, 2018

Protein Powder Basics And Beyond
By Mike Westerdal of CriticalBench.com

Protein Powder Basics And Beyond

Protein is the fundamental building block of muscle growth. Yeah, complex carbs and healthy fats play important roles too, but protein is the primary driver. Spurred in part by tremendous advances in research, there has been a huge explosion in the varieties of protein powders being sold-so much that it can be overwhelming and confusing. This article will sort it all out and help you make the right decision about which protein powders are right for you.

There are a range of different types of proteins sold as powdered supplements for bodybuilders: egg, whey, casein, milk and soy.

Egg protein is considered to be the granddaddy of all proteins and the gold standard to which other proteins aspire to be. Nutritionists agree that in terms of protein quality, egg protein is second to none. It is packed with essential amino acids (EAAs) and is ideal for persons with milk allergies or lactose intolerance. The protein from whole eggs ranks a little higher in quality in comparison to protein from egg whites.

The next two proteins on the list-whey and casein-are both derived from milk protein, which is comprised of about 80% casein protein and 20% whey protein.

Whey protein is far and above the most common type used in the majority of powders on the market today. They're easily digested and like egg proteins, are also loaded with EAAs as well as the three Branched Chain Amino Acids (BCAAs). Whey proteins come in three different varieties: concentrates, isolates and hydrolysates.

Protein Powder Basics And Beyond

Whey protein concentrates are the most economical variety but they also have the lowest overall protein level. Isolates are bit more costly but on they also have higher protein levels. The last one-hydrolysates-is whey protein that is partially broken down, which results in faster digestion and absorption.

Casein proteins comprise the bulk of the protein in milk. Casein takes more time than whey protein to digest and absorb into the body. Because of this, it's often taken right before prolonged periods of fasting such as at bedtime.

Soy protein is far less commonly taken by bodybuilders than any of the others. It has the lowest overall protein quality among the ones I've discussed and also ranks lower than the others in terms of other nutritional benefits such as EAAs.

There are five typical times when bodybuilders take their protein shakes: in the morning; before working out; after working out; in-between meals and right before bedtime.

A protein shake taken right after you wake up provides a stable, sustained energy source after the nutritional void of sleep. It also provides a shot of amino acids that are used in muscle recovery and maintenance. The faster-acting whey proteins are favored for that "good morning" kick.

The pre-workout protein shake primes the body for the workout to come. Taken about an hour before, whey and egg proteins are favored here because of their rapid digestion and content of muscle-pumping EAAs and BCAAs.

Protein Powder Basics And Beyond The post-workout period-about 30 to 60 minutes-is a critical time in which your body craves protein. After a good training session, your muscles are nutrient-, enzyme- and hormone-starved sponges, anxious to soak up everything they need to launch into the recovery process. Here, whey, casein or egg protein can do the trick.

As a between-meal snack, protein shakes are ideal. They not only knock out hunger pangs but they also help to keep your metabolism functioning at peak level. For between meals, dairy proteins (whey, casein or milk) are the best because they provide a "full" feeling than other proteins.

Last, we come to the bedtime protein shake. Because of the long nutritional drought ahead, slow-digesting casein protein is the clear favorite. Its amino acid-rich formulation helps to fight against any muscle breakdown that can occur during periods of sleep.

Like I say, there are all kinds of different protein powders from which to choose. It's especially handy that manufacturers have devised various blends to meet specific needs (pre-workout, post-workout, etc.), which can make it easy to choose exactly what you require. The downside is that you can wind up spending a lot of money on all sorts of different protein powders.

In making your choice, think about your goals, your needs and your budget. If you want to economize you might consider a blended protein, which is designed to be the "middle of the road" between fast- and slow-acting proteins. In any case, you've now got the information you need to make an educated decision about what's right for you.


how to gain weight fastCritical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

  Download as a pdf. $47

 

More Articles by Mike Westerdal
More Nutrition Articles

 





Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
 
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips