Protein Powders 101
Out of any supplement on the shelves today, there is none that is as misunderstood as protein powder. Now you are likely wondering how something as simple as a protein powder can be so complicated. The good news is that it does not have to be if you understand the different forms and when it is ideal to use each for optimal results. Before I go into what the different types are and how to pick the right one for you, let me first talk about what protein powder is not. It IS NOT a substitute for a lack of effort on your nutrition. Let me repeat that again. It IS NOT a substitute for a lack of effort on your nutrition. Now that this is out of the way lets get into the different forms and when/how to use each.
WHEY ISOLATE: When many think of protein they are likely thinking of whey in isolate from. This essentially is the protein of choice post workout, because it will spike blood sugar levels and will be digested pretty quickly. Now the key here is to ensure that you are eating a meal after this shake, ideally within an hour, otherwise you risk going hypoglycemic and in the end will not maximize the post workout window for absorption of nutrients. Now another time this can be of use is as a added snack during the day, ideally with another meal to follow. Think a pre-meal insulin boost that will just put your body in a better environment to use the meal. I would really only use that method for natural ectomorphs though, as the sugar spike could lead to a little fat gain if you aren’t careful or if you are more susceptible to fat storage.
CASEIN: This right here is more of your slow digesting protein and will not cause as much of a amino/blood sugar spike post ingestion. This right here is better suited for one of two reasons. Number one before you go to bed to keep your metabolism kicking as you sleep (which will aid in both fat loss and muscle growth) and number 2 as a gap filler or a low calorie meal. Now unless you are dieting I do not see any reason to be utilizing this as a meal. For muscle growth you want fast digestion, higher blood sugar spikes and faster absorption so you can eat more throughout the day. I would ideally reserve this protein for one of those two categories only.
WHEY/CASEIN BLENDS: Now here is more of the middle ground of the protein powder world, and that is blends. This is just as it sounds, a blend of fast acting and slow acting protein together. In terms of the in between meals I would highly go for this with most people. You are getting a little spike, not as high as with whey, but still a spike non the less. But you are also getting a slower releasing protein behind it to aid in a slower metabolism boost. So you will have a slight super spike, but you will not really have the overall crash that you would with straight whey because you have the slower digesting casein behind it to slow down the digestion. This is truly the way to go for the in between meal but also for those that skip breakfast or eat a relatively crappy breakfast. Now I would love to say that everyone should eat whole foods for breakfast, but this is a much better option than skipping or a pastry. Think small steps here lol and slowly build from there.
So there you have it, all about the different types of protein and when each one should be utilized. As always kill it and lets go BEYOND JUST BODYBUILDING!!!!