Why We Need Protein
Protein is essential to consume throughout the day, regardless of your fitness goal, in order to maintain proper health. Protein serves a variety of key functions in our bodies including transporting nutrients, rebuilding damaged tissues, reducing appetite, and keeping blood sugar in check. Fitness competitors, bodybuilders and endurance athletes alike rely on protein to power them through hard workouts. In fact, protein serves as the last possible energy source once our bodies use all of its carbohydrates and fats. The amount of protein a person consumes varies based on several factors such as gender, training goal, and body weight, but overall a goal of one gram of protein per pound of bodyweight is a good start.
As for the types of protein to eat, both animal-based and plant protein will do the job but you’ll need to eat specific plants in large quantities to meet your training goals if going vegan. Animal proteins include beef, chicken, turkey, pork, lamb, bison, and many more. In addition to eating these whole foods, protein supplements can make a dramatic difference in athletic performance and satiety. Two of the most popular forms of protein supplements are whey and casein, both of which are derived from cow’s milk but they differ in absorption rate, bioavailability, and texture.According to the International Society of Sports Nutrition Position Stand on protein and exercise, “whey protein elicits a sharp, rapid increase of plasma amino acids following ingestion, while the consumption of casein induces a moderate, prolonged increase in plasma amino acids that was sustained over a 7-hr postprandial time period.” While it’s known that whey protein typically is a faster absorbing protein compared to casein, that doesn’t necessarily means it’s better than casein for sports performance.
Protein For Athletes
A 2013 Journal of Sports Science and Medicine study compared the effects of whey and casein protein on body composition, strength, endurance, power, and agility of female NCAA basketball players. Both groups did eight weeks of strength training and sports specific exercises, working out four days a week and taking one scoop of either whey or casein protein before and after training sessions. Both groups decreased body fat, and increased strength, power, and agility but there was no significant difference between the casein and whey. The difference between the two comes down to preference. Now, let’s take a closer look at whey protein.
Whey protein contains about 20% of the protein in cow’s milk whereas casein accounts for the other 80%. It is the more studied protein in relation to exercise and has been found to aid in increasing lean body mass while losing body mass. A 2017 Journal of Strength & Conditioning Research study had guys follow an eight-week bodybuilding program during which they lifted weights four days per week and eat a hypocaloric (cutting) diet. One group took one serving of whey protein pre-and-post workout and the other took a carbohydrate drink. It turned out that the protein group lost body fat and increased lean body mass while the carbohydrate group lost lean body mass and maintained fat. Most of time when people refer to whey protein, they are referencing whey protein concentrate (WPC). WPC is the product of a spinning and extract process where milk is span, then has its fat removed, then acid is added because casein is insoluble in water while whey does dissolve in water. Evaporate the liquid WPC and you have WPC powder. In a more expensive and extensive process, WPC can be further filtered to create whey protein isolate (WPI) which is usually low in fat and lactose. WPI absorbs faster than WPC and casein.
We can examine the ins and outs of the different types of protein forever but at the end of the day (literally, at the end of your day), what’s going to taste, mix, and perform the best?
Quite frankly, it’s a blend of all the different types of protein. Protein, like your supplement routine in general, should be well varied so you get the benefits from all areas. Allmax’s HEXAPRO contains six different types of proteins to support an all night amino acid drip in addition to an immediate recovery boost. HEXAPRO has whey protein concentrate, milk protein concentrate, whey protein isolate, milk protein isolate, micellar casein, and egg protein isolate. It also packs a fibrous prebiotic blend for gut health and an enzyme blend. Enzymes are catalysts for faster breakdown of molecules, in this case, the enzymes break down protein peptides (amino acids) for your body to use to carry out the aforementioned necessary functions. Let’s take a look at those six types of proteins in HEXAPRO.Hexapro: Six Types Of Protein
WPC: Several studies have demonstrated its effectiveness for increasing protein synthesis, due to containing high levels of the anabolic amino acid leucine.
WPI: This gets you the fuel you need at that moment in time. It will also make any shake more macronutrient friendly due to the minimal fat and carbs.
Milk Protein Concentrate: This is the powdered version of what happens if you just spin milk and evaporate it without removing the fat or processing the peptides. It’s milk how nutritional appears in cows.
Micellar Casein: Due to the slow release of amino acids, this type of protein is the best to take before you sleep. Mixing it with some other forms of protein completely eliminates any “thick” or “heavy” taste that many fitness enthusiasts associate with casein protein.
Egg Protein Isolate: Calorie for calorie, it’s hard to find many foods more protein-dense than eggs. One large scrambled egg has about six grams of protein. Like casein, eggs digest slowly in the digestive system, making it a great addition to a nighttime snack. The emphasis on nighttime snacks aren’t just about the nutrition label. Let’s be real: nighttime snacks are guilty pleasures–mini cheat meals that keep us sane.
HEXAPRO comes in eight different tasty flavors and when mixed with water, result in a milkshake consistency. Whatever it takes to avoid cookies and cakes at night is what’s best for someone with a sweet tooth. It’s time to sleep on a different kind of protein shake when you get home from the gym.