Whey Protein and Workouts:
As everyone knows, whey protein is a huge and beneficial supplement for regular bodybuilding and fitness athletes. It provides a tremendous supply of protein and essential amino acids that help to repair muscle tissue quickly, and long term energy and appetite suppression to improve the benefits of the workout. But it is difficult to understand the best time for one to take whey protein, especially if considering both weight lifting and endurance athletes.
Whey Protein: Before a Workout
Taking whey protein prior to a workout results in numerous benefits. For one, the whey protein is already present in your system by the time your muscles are being damaged by your athletic routine. That means not only are you being provided a constant stream of energy to power your workout with now insulin or sugar spikes, but on top of that, the muscular regeneration benefits of whey protein are taking effect at the time of the muscular distress, not after. Because of that, it is highly recommended that especially for bodybuilders, and other fast twitch muscle sports, that one consumes whey protein directly prior to a workout to improve recovery and provide consistent energy.
Whey Protein: After a Workout
Taking whey protein after a workout also has benefits. For one, whey protein is exceptionally slowly released, meaning that for hours and hours after your workout the ingredients in whey will continue to repair your muscular damage. ON top of that for those more concerned with weight loss and toning, whey protein is excellent at appetite suppression, meaning that if taken after a long run or other endurance activity, not only will you derive the muscular benefits, but also will stay full longer.
So When is the Ideal Time to Supplement with Whey Protein?
Ideally you would take whey protein both before AND after your workout. If concerned with calories I would recommend splitting the intake you want so you derive both benefits. For those only wishing to take the one supplement per workout, i would recommend those wishing to gain muscle and size in fast twitch explosive muscles to take whey protein prior to working out, and those more concerned with endurance activities and weight loss to take whey protein directly after your workout. However if at all possible, taking whey protein both before and after a workout will provide the absolute maximum benefit.
There seems to be much confusion surrounding casein protein and what it is. A lot of that is due to the fact that like whey, it is derived from milk. Like whey it is often found in most cheeses, and contains BCAAs (Branch Chained Amino Acids) and calcium.
Differences between Casien and Whey Protein:
Unlike whey, casein protein has a number of uses outside of milk product additives and dietary supplement. Casein is used in the production of certain types of paints, as well as due to its “sticky” properties, can be manufactured into fibers that can be used to make fabric. In the past, casein protein was also used to manufacture glue.
Interestingly, despite the marked similarities between whey and casein, they do provide suprisingly different benefits for those who use the protein as a primarily workout supplement.
Also, Casein provides significantly less anti oxidants, and unlike whey protein which has been shown to have a correlation between a reduced incidence of cancer when taken daily, casein has actually been shown to increase the risk of cancer in rats.
So why would someone want to take Casein Protein?….
When going to buy whey protein you need to first determine why you are purchasing whey protein. Is it primarily for diet, fitness, health benefits, or something else entirely? Are you primarily concerned with the flavor of the whey protein you are buying, or are sugar, fat and carb content of extreme importance to you. Determining the answer to each of these is a big first step in finding what product is going to fit you and your lifestyle the best.
As noted in a previous post, there are 3 types of whey protein: isolate, concentrate and hydrolysate. Isolate and hydrolysate are the most pure; that is containing the most protein by weight and the least fat, however they also cost the most and generally the worst
tasting, unless they contain sweetener and other addititves. Concentrate is the cheapest, however contains the highest amount of fat and carbohydrates. Many of the products offered on the market today are blends, a combination of isolate and concentrate generally, to Continue reading
When going to buy whey protein, it is extremely important that you are selecting the right type of whey protein for whatever goals you have. These goals may be as a diet supplement, for the numerous health benefits of whey
protein, or as part of a fitness or muscle building regimen. In a future post we will also be examining the differences between whey, soy and casein protein, but for now, we will focus on the most popular.
The three basic “types” of whey protein that consumers need to be aware of are:
• Whey Concentrate
• Whey Isolate
• Whey Hydrolysate
Whey concentrate would be the most well known form of whey protein. It is the cheapest to manufacture, and has the lowest protein by weight of all 3 types. It is also the most common type used as Continue reading
The Whey Protein Benefits site contains many other posts outlining the amazing benefits of using whey protein and can be found here, or by clicking the whey protein benefits link above.
Just as an overview for those who are unaware, antioxidants are molecules which can prevent the breakdown and mutation of cells which cause cancer, strokes and many other diseases. Many so-called super foods like blueberries, green and white tea, and acai
berries are very rich in antioxidants.
Not as well known, whey protein has shown itself to be extremely rich in antioxidants as well. Specifically, whey protein contains enormous amounts of the essential amino-acid cysteine which can to be synthesized to boost the production of the Continue reading
You may want to read back to our Whey Protein Benefits – An Overview post so you have a more in-depth understanding of all the different benefits why protein can provide. This post will specifically focus on weight loss, and the variety of benefits whey protein has in helping with weight loss.
Also make sure you read our post on how whey protein effects fat loss here: whey protein fat burning
In the past few years, whey protein has been one of the most researched dietary supplements, due to its popularity not only with athletes, but also with the general population. Particularly for this article, some interesting new research has shown that whey protein may be an excellent addition to the diet of for those struggling to lose large amounts of weight, and everyday people looking to lose their last few pounds.