I keep getting questions regarding protein so I thought I’d make a blog about it =)
WHAT IT IS: One of milk’s two proteins.
WHAT IT DOES: Whey’s primary characteristic is its digestibility. Once in the body, it breaks down quickly, swiftly sending its aminos to muscle tissue. This is beneficial because there are certain times of day (first thing in the morning, before and after workouts) when the lean whole-food proteins we normally recommend (eggs, chicken breast, lean steak, fish) digest too slowly to be effective. But whey doesn’t deliver only protein. It contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful before workouts, so that muscles may receive more oxygen, nutrients and hormones right when they need them.
How to take it: Take 20 grams of whey protein (mixed in water) ﬁrst thing upon waking, within 30 minutes before workouts and another 20 g within 30 minutes after training. And you can always have a scoop as a snack between meals.
WHAT IT IS: The other of milk’s two proteins.
WHAT IT DOES: Though they come from the same place, whey and casein couldn’t be more different. Casein is extremely slow to digest, which means it provides a steady stream of aminos over a span of several hours. That makes it ideal for certain time periods, like right before bed, when your body is about to go without food for seven to eight hours. In fact, one study performed by the Weider Research Group found that when subjects took casein protein before bed, they gained more muscle than those who took casein in the morning. Another study found that when subjects consumed a mix of whey and casein after workouts, they had improved muscle growth as compared to subjects who took just whey.
HOW TO TAKE IT: Take 20g of casein right before bed. Also consider combining 10g of casein with 10g of whey in your post-workout shake.
Both proteins aid in muscle building and fat burning! And I know what you are thinking….. No, protein powder will not make you gain weight. The only thing that can make you gain weight is eating an excess of calories (more calories than your body needs to maintain itself). It doesn’t matter WHAT those calories are coming from…. candy, fruit, meat, protein powder, cookies, whatever… too many calories will result in weight gain.
The proteins I personally like are: Pro Fusion by Muscle-Link (in Vanilla, their choc. sucks), and Optimum’s Casein in chocolate supreme.
Read more about supplementation here!!!! <3