Bodybuilding and Protein
How can we use these different forms to our advantage?
Since it is very quickly digested the best time to consume it is within six hours after a workout, prior to a workout or breakfast.
Since it is slowly digested the best time to consume it is anytime of the day except breakfast and within six hours after a workout when your body requires a more immediate source.
As mentioned I would avoid this one altogether.
Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at periods outside of the six hour post workout window.
Use a hydrolysate protein for your pre, during and post workout nutrition because this will enter your blood stream quicker than any other form.
Money aside, which form of protein do you believe is most beneficial? Why?
Dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.
Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals. The bottom line is that both are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.
So what is the bottom line? Which should you choose?
For the pre, during and post workout phase, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre, during and post workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.
If you are looking for the strongest protein powder to exploit your full growth potential during all other times of the day then use a blend. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com/
He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
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