Everything You Need to Know About Protein
Confused about the various types of proteins and how they affect your training? Find out here.
Take out most of the carbs and fat in milk, and you end up with a product known as milk protein. Milk protein is 80% casein and 20% whey, so it’s relatively slow digesting. A mixed protein powder that includes milk protein can still be fine pre- and post-workout, as long as whey is listed before it on the ingredients list. When shopping, look for the words milk protein isolate, which designates its purest form, or milk protein concentrate.
Egg White Protein
Before whey was discovered, this was the protein of choice. Egg white protein is very high quality, and in terms of speed of digestion, it’s slower than whey but faster than casein. So while on its own it’s not the best around workout time, a mixed powder containing egg white, whey, and casein protein can be effective at virtually any time of the day. In other words, you’ll be supplying your body with a combination of fast-, slow-, and medium-digesting proteins to keep muscles growing at all times.
Rest assured, we’re not talking about beef bouillon cubes here or anything that tastes remotely like red meat. (Ironically, it comes in fruit flavors.) Beef protein powder, as the name implies, comes from actual beef that’s had nearly all of its fat stripped away. As a result, it digests very quickly, making it a worthy substitution for whey for those who have a milk-protein allergy.
While soy protein isolate is fairly fast digesting, it’s real benefit is its ability to boost nitric oxide levels, increase growth hormone release, and aid muscle recovery following workouts. And if there is still any doubt about its effects on testosterone and estrogen levels, let us confirm that the latest research concludes that soy does not decrease testosterone or raise estrogen levels in men.