Not all Protein is Created Equally (Guest Post)

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You may think that protein is protein, and as long as you are getting enough of it, you are going to remain anabolic all day. Wrong! Different types of proteins are better at different times, and it is beneficial to know when to take each type of protein.

Whey Protein: Tried and True

Whey protein is derived from cow's milk. Whey is made by removing the curd from milk (the stuff used to make cheese), and passing the remainder through some filters to remove everything but the protein. Whats left over is the whey protein powder. Typically some additives are mixed in before being sold, such as flavoring or extra amino acids such as BCAAs or glutamine.

Whey protein is typically a faster-absorbing form of protein, so it is best used when you will be able to get other protein sources shortly after. For example, whey protein be good for refueling immediately after a workout, but may not the best choice right before bed.

One final advantage to whey protein is the price. Whey Protein is the most popular ingredient in protein supplements, and tends to be the cheapest form of protein available.

Casein: Sometimes, Slower is Better

Casein protein is also derived from cow's milk, but is separated from the milk through a different process than whey. This process is known as ultrafiltration, and is done without the use of any chemicals.

Casein is different from whey protein in that it is a very slow digesting protein. Since it is slowly digested, it releases smaller amounts of protein over a longer period of time. This makes it a great protein to take if you aren't going to be getting anymore protein for a while, for instance, right before bed. Casein supplies your body with protein throughout the night to help prevent entering a catabolic state during the night.

Egg: Crack Open Some Muscle

Egg protein is derived from egg whites. Some people think that the egg is the best source of protein because it is complete in essential amino acids, branch chain aminos acids and glutamine. Egg protein is, in fact, a very complete source of protein which is highly absorbed within the body. Egg protein takes between 1.5 to 3 hours to absorb, which is slower than whey, but faster than casein.

Egg protein makes a great meal replacement because of its completeness and slower absorbency than whey.

Soy: Power in the Fields

Soy protein is derived from soybeans. Soy protein is a good alternative to other proteins if you are looking for something that does not contain animal products. Because it is derived from a plant, soy is mostly allergen-free. Soy also tends to be low in or free of fat, cholesterol and lactose.

Although soy is a good alternative to whey, it does have some potential down-sides. Soy contains isoflavones and other components which may have hormonal effects. Some studies have shown a link between consuming soy and an increase in estrogen.

Amino Acids: The Building Blocks of Muscle

While the previously-listed proteins are consist of many amino acids, certain amino acids can be supplemented all on their own. Glutamine is known as the most abundant amino acid found in muscle, and should be taken right after a workout. BCAAs (Branched Chain Amino Acids) and EAA (Essential Amino Acids) help immediately repair muscle tissue, and can be taken pre-workout or intra-workout.