First let’s look at the role of protein in fitness. Protein is a macronutrient that is crucial for muscle growth and lean muscle mass. Protein is broken down by our bodies into amino acids. Amino acids serve many functions in our body including muscle repair. When we workout; we break down muscle fibers into smaller parts. Our bodies then repair them with amino acids making them larger and stronger than they were before. Protein helps our muscles recover and expand. L-Argenine, an amino acid from protein; helps with blood flow and aids in muscle growth by stretching out the muscle fascia. The muscle fascia is crucial for holding muscle in place, but often limits our growth potential. By stretching out the fascia we are able to build larger muscles than we had before.
The type of protein plays a big role in the levels of amino acids, the amount that our bodies can absorb, and the rate at which our bodies break it down into amino acids.
- Whey Protein
Whey protein is the most popular protein used in fitness. It gained its popularity due to its relatively low price and availability. Whey protein has a medium absorption rate with levels of amino acids dependent on quality. The rate and level of absorption can be increased by breaking the protein down into a hydrolyzed state. This form is often more expensive, but provides amino acids at a higher level and speed than most whey proteins. Whey protein is often used in meal replacements and right after workouts for quick amino acid recovery. Whey protein is made from milk so it may not be the ideal protein for all people.
- Casein Protein
Casein protein is probably the second most popular protein used in fitness. Casein provides many of the benefits found in whey protein, but with a slower absorption rate. Often whey and casein proteins are blended together to provide amino acids at different rates. Slower absorbing proteins provide amino acids over a longer period of time to maximize the anabolic “muscle building” state. Casein is also made from dairy, but is much more like cottage cheese than pure milk.
- Egg Protein
Egg protein is one protein that people turn to if they cannot digest dairy based protein. Egg protein provides a slow releasing protein with a high level of amino acids. Often people will search for the albumin (egg white) form as this is lower in bad cholesterol. Egg protein comes in both a liquid and powder form. If using a raw liquid form make sure that it is pasteurized before adding it to shakes or smoothies.
These are the three main types of protein used in fitness. Other types include brown rice, soy, hemp, and pea protein. Whey and casein are by far the most popular due to their low price and availability, but other forms are growing in popularity.
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