PROTEIN POWDER - WHAT TYPE TO GO FOR?
In the first part of this series (which you can find here http://bit.ly/2j4Z4Li) we looked at some of the benefits of supplementing with a protein powder and some of the key things to look out for on the tub. In part 2 (http://bit.ly/2ipaE2S ) we looked at some sneaky things to be wary of when buying a protein powder. In this final part of the series, we look at my top two recommended protein powders: Whey Protein and Micellar Casein Protein.
Both of these recommended proteins are originally found in cow’s milk and both of the powdered supplements are created as by-products of the cheese-manufacturing process, Of course, there are other options out there for those that don’t eat dairy but, in general, diary protein is superior. While these proteins may have the same source, they differ in nature in an important way and each is useful to us for very different reasons.
WHEY PROTEIN
Whey Protein is easily the most popular type of protein powder on the market, in fact, you can probably get hold of some down at your local supermarket (just be sure to consider blog posts 1 and 2!). It’s popular for good reason too: in terms of “protein quality”, whey is right at the top of most of the protein quality-indexes, as it has a high supply of essential amino acids needed for muscle growth.
In addition to its’ excellent biological value, whey protein is one of the fastest digesting and absorbing protein sources, which makes it ideal to use around a workout. In particular, whey protein is an excellent choice intra-workout (during your workout, if you can stomach it) and/or post-workout (just after finishing your workout).
Just to make things more complicated, there a number of varieties of whey protein and these relate to the techniques used to process the whey and the level of filtration. For our purposes, you’ll be looking for either a Whey Protein Concentrate or a Whey Protein Isolate, which tend to be the proteins that you’ll find in sports supplements. So what’s the difference? Well, during the manufacturing process, whey protein is separated from the casein protein and then filtered (fats and lactose removed) before being dried into a concentrated powdered form. The more filtered the whey is, the less carbs/fat per serving and the higher percentage of protein per scoop. Whey Protein Isolate is the most filtered form of whey, delivering the most grams of protein per serving (concentrations of 90% or higher); the least fat and lactose (individuals who are lactose-intolerant can often safely take these products); and also the heftiest price tag! In my experience, Whey Protein Isolate is most suited to those with a sensitive stomach or a non-sensitive wallet, but Whey Protein Concentrate should do just fine for everyone else!
MICELLAR CASEIN PROTEIN
While the fast digesting nature of whey makes it ideal around a workout because it gets to the muscles almost instantly, there is certainly a time when a slower-digesting protein source is useful - and this is where Casein comes in.
Casein is the main type of protein found in cow’s milk and, like whey; it is separated as a by-product during the cheese manufacturing process. However, unlike whey, casein is digested by the body at a much slower rate and studies have shown that one dose of casein can trickle feed the body amino acids for up to 7 hours. This makes it the ideal protein source to consume prior to bed, or when you know that you will be going without food for some time.
SUMMARY
So there you have it. If you are going to invest in a protein supplement, you can’t go far wrong with Whey and/or Casein, it ultimately depends on what you want it for.
Whey is widely available, represents good value for money and is a worthwhile investment in my opinion. As a powdered form of protein, it generally mixes well with water and because lactose is almost always removed in the isolate form, it is also well tolerated by most individuals. If you struggle to have time to eat around your workout, a decent Whey Protein powder is a useful tool for rapidly getting some protein to your muscles. For example, it could be a lifesaver if you’re pressed for time on a lunchtime workout and don’t have time for solid foods before or afterwards. It can also be a real help as a meal replacement if you’re trying to cut your calories back but want to keep your protein levels high.
If you’re very serious about muscle growth, then you’re going to want to consider investing in some micellar casein to consume before bed too. There are plenty of studies out there which demonstrate its effectiveness in increasing muscle protein synthesis and lean body mass and it’s a very useful weapon to have in your arsenal. While it does tend to be more expensive than whey, I still think that it is a very sound investment if used when necessary. I personally use micellar casein powder before bed because I find it more convenient than shovelling down a load of cottage cheese. The only real downside is having to get up in the middle of the night to pee and the fact that Casein doesn’t tend to blend as well with water as whey does.