As I've mentioned many times on CFB, I'm not a huge fan of supplementation unless you have very high daily caloric needs. If you're using protein supplements as a meal replacement, you're simply missing out on high quality vitamins and minerals.
With that said, over the past couple of months I've received several emails from CFB readers asking for more details on protein supplementation so, here you go.
I've come across many an article that define whey, egg and soy protein but those articles always seem to be lacking to me in regards to useful information.
What most of you want to know is what type of protein should be taken
when. Well, here is a handy little guide that should provide some light on this subject.
Let's start with a quick overview of the different types of protein options:
Whey Protein - a protein derived from casein, the protein found in cows milk. Whey protein is considered the gold standard of protein in regards to quality. The production process determines what type of whey protein is produced. Whey protein has an extremely fast absorption rate making it ideal for post-workout supplementation.
Whey Protein Concentrate (WPC) - WPC is the cheapest method of production and as such, WPC's contain less protein per gram than found in other production methods. With that said, this doesn't make WPC's a bad choice - but you should know what you're getting. They contain about 80% pure protein.
Whey Protein Isolate (WPI) - Gram for gram, WPI's contain more protein than any other forms of whey. These contain approximately 90% pure protein and also have a higher level of some immunoglobins and certain amino acids. WPI's typically contain 0.1 gram of lactose per tablespoon, and is well tolerated by many folks suffering lactose intolerance.
Casein Protein - Casein is found in milk and is the predominant source of protein in dairy products. It is the curds that are produced during cheese production. As such, casein protein contains more lactose than whey protein and as such, is not a good option is you are lactose intolerant. Casein is a slower digested protein, and although it won’t rise amino acid levels as high as whey, it will keep the levels elevated much longer than whey. Whey usually keeps levels up for 3-4 hours, versus casein which keeps levels elevated for 7 hours, making casein a great choice for evening supplementation.
Soy Protein - Soy protein provides a high quality amino acid profile and is a non-meat source of protein making it a great option for vegetarians. Like whey, it comes in concentrate (70% soy protein) and isolate (90% soy protein).
Egg Protein - Egg protein too has an excellent amino acid profile and is not only inexpensive, but they are a complete protein meaning they contain all essential amino acids in ratios that promote growth.
Now that we have some basic recommendations in place, let's outline what type of protein should be consumed when:
PRE-WORKOUT - Prior to a workout you can pretty much consume any type of protein you like - whey, casein, soy, or a combination of proteins. It's fine to mix in a carbohydrate (e.g., bananas) but avoid fiber and foods high in fat.
POST-WORKOUT - Same as your pre-workout supplementation guidelines.
BED TIME SNACK - Because casein protein has a much slower rate of absorption, it's a great option to get you thru the night.
WEIGHT GAIN - Stick to casein protein. Whey protein acts as an appetite suppressant and if you're in a bulking phase, you need to ensure you're consuming a higher calorie diet.
WEIGHT LOSS - Whey protein as studies show it acts as an appetite suppressant. You should add fiber to your protein supplementation and keep an eye out on labels - you don't want to consume a high calorie whey supplement.
BULKING/STRENGTH/MASS GAIN PHASE - Use a combination of proteins to take advantage of both slow and fast absorption rates. If you're training for any of these goals, I do recommend daily protein supplementation as you'll need to ensure you're consuming quality calories and enough protein to support growth.
MEAL REPLACEMENT - For those on a high calorie diet only, use a combination of proteins and include complex carbohydrates in your blend.
Train hard; Stay strong.
Peace.
Susan
With that said, over the past couple of months I've received several emails from CFB readers asking for more details on protein supplementation so, here you go.
I've come across many an article that define whey, egg and soy protein but those articles always seem to be lacking to me in regards to useful information.
What most of you want to know is what type of protein should be taken when. Well, here is a handy little guide that should provide some light on this subject.
Let's start with a quick overview of the different types of protein options:
Whey Protein - a protein derived from casein, the protein found in cows milk. Whey protein is considered the gold standard of protein in regards to quality. The production process determines what type of whey protein is produced. Whey protein has an extremely fast absorption rate making it ideal for post-workout supplementation.
Whey Protein Concentrate (WPC) - WPC is the cheapest method of production and as such, WPC's contain less protein per gram than found in other production methods. With that said, this doesn't make WPC's a bad choice - but you should know what you're getting. They contain about 80% pure protein.
Whey Protein Isolate (WPI) - Gram for gram, WPI's contain more protein than any other forms of whey. These contain approximately 90% pure protein and also have a higher level of some immunoglobins and certain amino acids. WPI's typically contain 0.1 gram of lactose per tablespoon, and is well tolerated by many folks suffering lactose intolerance.
Casein Protein - Casein is found in milk and is the predominant source of protein in dairy products. It is the curds that are produced during cheese production. As such, casein protein contains more lactose than whey protein and as such, is not a good option is you are lactose intolerant. Casein is a slower digested protein, and although it won’t rise amino acid levels as high as whey, it will keep the levels elevated much longer than whey. Whey usually keeps levels up for 3-4 hours, versus casein which keeps levels elevated for 7 hours, making casein a great choice for evening supplementation.
Soy Protein - Soy protein provides a high quality amino acid profile and is a non-meat source of protein making it a great option for vegetarians. Like whey, it comes in concentrate (70% soy protein) and isolate (90% soy protein).
Egg Protein - Egg protein too has an excellent amino acid profile and is not only inexpensive, but they are a complete protein meaning they contain all essential amino acids in ratios that promote growth.
Now that we have some basic recommendations in place, let's outline what type of protein should be consumed when:
PRE-WORKOUT - Prior to a workout you can pretty much consume any type of protein you like - whey, casein, soy, or a combination of proteins. It's fine to mix in a carbohydrate (e.g., bananas) but avoid fiber and foods high in fat.
POST-WORKOUT - Same as your pre-workout supplementation guidelines.
BED TIME SNACK - Because casein protein has a much slower rate of absorption, it's a great option to get you thru the night.
WEIGHT GAIN - Stick to casein protein. Whey protein acts as an appetite suppressant and if you're in a bulking phase, you need to ensure you're consuming a higher calorie diet.
WEIGHT LOSS - Whey protein as studies show it acts as an appetite suppressant. You should add fiber to your protein supplementation and keep an eye out on labels - you don't want to consume a high calorie whey supplement.
BULKING/STRENGTH/MASS GAIN PHASE - Use a combination of proteins to take advantage of both slow and fast absorption rates. If you're training for any of these goals, I do recommend daily protein supplementation as you'll need to ensure you're consuming quality calories and enough protein to support growth.
MEAL REPLACEMENT - For those on a high calorie diet only, use a combination of proteins and include complex carbohydrates in your blend.
Train hard; Stay strong.
Peace.
Susan