Protein is the building block for the human body as well as serving as a fuel source. They are largely made up by branched amino acids and are essential for muscle growth.
During heavy gym sessions, you muscles are forced to breakdown protein for energy or to synthesise new proteins. Thus to promote muscle growth, it is important to have an adequate protein intake after work out.
Timing
The most important times to consume protein are before and after sleep, and before and after working out (as well as before and after any large periods of time in the day without food).
The reasoning behind the before and after sleep arguement is that during sleep your body will be going through a fasting period as well as a recovery period.
Thus to provide optimal conditions for muscle recovery as well as preventing muscle tissue breakdown from fasting, it is best to consume protein before and after sleep.
As for before and after work outs, this is to provide enough protein to aid recovery and prevent the breakdown of muscle tissue to be used during and after your workout for recovery.
Your intake can be from protein products (as explained below) or from natural sources.
How Much?
Many scientists believe that endurance athletes should consume between 1.2-1.4g per kg of body weight per day.
Whereas strength-training atheletes should consume 1.4-1.8g per kg of body weight per day.
Natural Sources
Some great natural sources (in order of protein per 100g) include:
• Lean Beef/Veal (36g)
• Nuts and Seeds (33g)
• Cottage Cheese (32g)
• Turkey/Chicken Breast (30g)
• Fish (Tuna/Salmon) (26g)
• Pork Loins (25g)
• Soy Beans (17g)
• Eggs (13g)
• Tofu (7g)
• Yoghurt/Milk/Soymilk (6g)
Supplements:
1. Cows Milk Protein
These include whole milk, casein and whey.
Whole-Milk Protein Powders
These are made up of approximately 80% protein and 20% whey.
Milk proteins are good for use between meals and before bedtime as casein digests slowly and delivers a steady supply of amino acids to muscles.
Milk proteins are usually listed on ingredients labels in the following forms:
Milk protein concentrate (MPC) – approximately 80% protein, 5% lactose
Milk protein isolate (MPI) – approximately 90% protein, very little lactose or fat
Casein Protein Powders
These provide a slow and steady release of amino acids to the body.
These slow-digesting proteins are great for supplementing between meals and before bed whenever you won’t eat for many hours.
A slow release of amino acids to your body will help prevent the muscles from being broken down.
Casein is usually listed on ingredients labels in the following forms:
Caseinate – approximately over 90% protein
Micellar casein (MC) – very slow digesting and best before bed
Hydrolyzed casein protein (HCP) – Quick absorption and therefore good before and after workouts
Whey Protein Powders
Whey protein is digested and absorbed very rapidly, making it great to take before and after workouts.
Whey protein is usually listed on ingredients labels in the following forms:
Whey protein concentrate (WPC) – approximately 70-80% protein, small amount of carbs and fats
Whey protein isolate (WPI) – more than 90% protein though lose some beneficial proteins.
Whey protein hydrolysate (WPH) – Fastest digesting protein therefore best after workouts.
2. Goat’s Milk Protein
This is usually used as some people are allergic to a specific casein protein in cow’s milk. Another advantage is that the casein in goat’s milk is easier and faster to digest than the casein in cow’s milk.
Goat’s milk protein powders are good to use before and after workouts.
Goat’s milk proteins are usually listed on ingredients labels in the following forms:
Goat’s Milk Protein Powder – approximately 65% protein, and the rest carbs and fat.
Goat Whey Protein Powder – approximately 15-20% protein and the rest carbs therefore not the best for muscle growth but high in minerals.
3. Egg Protein
Egg Protein Powder
Egg protein is one of the highest quality proteins available with almost no carbs and fat, and easily digested and absorbed.
It is a great pre- and postworkout protein.
Egg-white protein is high in sulfur-containing amino acids. These amino acids are critical for the body’s hormone-producing pathways.
It’s a good choice for those who are allergic to cow’s milk proteins.
Egg protein is usually listed on ingredients labels in the following forms:
Egg protein;
Egg-white protein;
Egg-white solids;
Egg-white albumin.
4. Plant-Derived Protein Powder
Soy Protein Powders
Soy protein yields all nine essential amino acids as well as antioxidant effects and a multitude of health benefits.
This makes it a good protein to use before and after workouts.
Soy proteins are usually listed on ingredients labels in the following forms:
Soy concentrate (SC) SC is usually about 70% protein, with the rest being carbs and fat.
Soy isolate (SI) SI is made from soy concentrate that is further processed to remove most of the fat and carbs to provide a protein that is higher than 90% protein.
Hemp Protein Powder
Most hemp protein powders are about 50% protein.
Hemp protein is rich in branched-chain amino acids (BCAAs), arginine, essential fatty acids (EFAs) and fiber.
Hemp protein is good before bedtime and between meals.
The Best?
If you can afford it, it is best to mix the protein powders to attain the best possible benefits (if you can afford it).
Ideally mix whey, egg and soy proteins at a 1:1:1 ratio and use 1-2 scoops (20-40g) first thing in the morning (to stop the overnight process of breaking down muscles).
Also, use this mix before and after workouts.
Before bedtime or between meals (large periods of not eating), it is best to mix casein/milk protein with hemp protein powder and again use 1-2 scoops (20-40g) to prevent muscle protein breakdown overnight.
