Discussion about protein powders
I was just curious about protein powders. There are man types out there. I was curious which you take and why. Let me also be clear, by which protein I mean the type not the brand name. However, if you have one that is particularly delicious and want to share that is great also.
The reason I am asking is many seem to use whey protein, some use soy, others milk.
My current thinking is that no single source protein supplement is the ideal method to grow new muscle tissue (anabolism) while, at the same time, preventing muscle tissue breakdown in the body (catabolism).
I have come to believe in “mixed” or “fast and slow” dietary protein (except at night where I would take only slow). So, with fast proteins, the amino acids enter the bloodstream fast, stimulating protein synthesis, but also causing the body to divert a significant percentage of the amino acids to the liver, where they are oxidized and used for energy instead of for promoting lean tissue growth. If you combine whey with casein and egg white you can create a sustained release effect.
The list of “protein supplements includes only products that contain milk protein blends (a combination of whey protein, casein protein, and/or isolated, unseparated milk protein) and not single protein types. While whey protein may be cheaper, the scientific literature strongly supports the use of milk protein blends over single protein types (whey alone, casein alone, egg alone, etc) if this protein is used as a meal replacement or during a meal. Here’s why.
Milk protein is made up of both casein (80%) and whey (20%). Casein is slowly digested and absorbed while whey is quickly digested and absorbed. Proteins that are slowly digested are optimal for consuming with meals or as meal replacements since they enter the blood stream slowly and powerfully suppress protein breakdown. This may promote a better protein status over time. Proteins that enter the blood stream more quickly are optimal to promote rapid increases in blood amino acid concentrations and acute increases in protein synthesis. Since the whey and casein fractions of the products below are absorbed independently, these products suppress protein breakdown and stimulate protein synthesis.
If you’re going to use a protein supplement, 40g/day is a good amount while 80g/day should represent an upper limit of supplemental protein intake. Of course, protein supplements should never be used as one’s exclusive protein source.
If you visit the site you can view his recommendations. I am NOT in the industry; I work in a medical lab. I just want to let you know I have not financial interest in which protein you use.