Have you ever been perplexed by a wall stacked with protein supplements? With this guide, it’s possible to make an intelligent purchase next time.
Buying sports supplements is a confusing business. With so many manufacturers and brands, determining what is required becomes a genuine difficulty. Pushy salespeople can also add to the confusion, trying to sell the most expensive product when something cheaper might be better for the individual’s needs.
Not all protein supplements are created equally, so athletes need to get the right one for their needs. In addition, different protein supplements are effective at other times of the day. So taking the proper protein supplement at the right time is half the fight.
Protein Blends are Multi-Stage Release All-Round Muscle Building and Recovery Formulas
A protein blend is a prevalent supplement. It will usually consist of whey concentrate, isolate, casein, egg albumin, and sometimes soy proteins. It is a blend of fast-release (whey), mid-release (egg), and slow-release (casein) proteins. All of these protein sources have a high biological value. Biological value (BV) measures how much the body uses the protein. Some cheaper formulas contain soy protein, but soy has a low biological value (less than 50) compared to other sources.
Protein blends make suitable meal replacement shakes for those on a diet and is suitable post-workout. However, nutrient uptake may not be as good as using a faster protein source because it mixes slow and fast-digesting proteins.
Whey Protein is Good for Muscle Growth and Weight Loss.
Whey is made from the liquid left over when cheese is curdled. It is filtered, concentrated, and dried into powder form. Whey protein is available in three formats: concentrate, isolated and hydrolyzed.
Whey concentrate is generally the most affordable of the three and is an excellent all-around powder for recreational athletes. It is very biological and readily digestible. Therefore, most products that say “Whey” on the label will contain concentrate. Concentrate powders will be between 75-and 82% protein (Source: Bodybuildingforyou.com).
Whey Protein Isolate (WPI) is a more upmarket, purer concentrate form. Isolate has a biological value of 140+. Isolate has a high protein percentage, usually 90-98% protein by mass. The body absorbs isolation faster. So it’s perfect post-workout. Whey isolate costs more than concentrate, but many athletes and bodybuilders would say it is worth the extra cost. Isolating may be accessible in the stomach for lactose-intolerant people.
Hydrolyzed Whey or Whey Protein Hydrolysate is one of the most advanced forms of Whey protein. It has been partially digested, releasing the protein’s amino acids. Whey Protein Hydrolysate has the highest BV of all protein powders and is the best for building muscle post-workout. However, because it has been artificially pre-digested, it can have a sour taste. It’s the most costly protein powder because of all its processes.
Casein Protein Powder for Muscle Growth
Casein is the ‘other’ milk protein and the main protein in dairies such as milk, cheese, and yogurt. It is divided more slowly than whey protein and provides a steady drip-feed of amino acids to the body. Therefore, it is ideal for meal replacement shakes and pre-bed supplements, essential for hard-training athletes. Casein powders mix into a thick, satisfying shake. However, because of the slow release of amino, casein is not so suitable for post-workout as whey.