Protein Powders: When and Why?

The repairing function of protein within the diet is a well known fact, however finding the means to consume enough high quality protein each day is a continual challenge for the modern day sports enthusiast. Supplementing protein into your diet in the form of powders is a cost effective and time saving choice. However when it comes to selecting the right protein powder for your needs it is very easy for first time users and those with experience alike to make poor choices when presented with such a variety of choice. This article aims to highlight the role of various protein types and when they are most suited and effective in their use. Pro-10 offers great quility whey protein at the price other people charge for cheap whey protein.

Whey protein and isolates

The most famous of proteins, Whey protein contains the most extensive profile of branch chain amino acids of any naturally occurring food. When whey protein is filtered further it takes the form of whey isolate, which boosts a more concentrated supply of protein gram for gram. In addition the uptake and digestion of isolate is faster than that of standard whey protein. Due to its fast digestion and utilisation by the body, this type of protein is best suited to consumption immediately after workout. Consumption via this method will allow protein to rapidly be delivered to the muscle which is of vital importance in kick-starting the recovery process. Whey protein is completely natural comprising roughly 20% of the protein found within cows milk.

Calcium caseinate

Calcium caseinate like whey protein is derived from cows milk obtained via a similar process. However calcium caseinate comprises 80% of the protein from milk, however the protein remains un-denatured (unlike regular milk) as the product is not exposed to high temperatures. Calcium caseinate is like the ying too whey proteins yang, its benefits and uses are very different. The sustaining properties of Calcium caseinate are its most valuable, with studies showing the breakdown time within the digestion system to be in the region of 8 hours. Using calcium caseinate in the form of a shake before bed can help to prevent the dreaded muscle catabolism throughout the night providing protein for the muscle when you cannot!

View Pro-10′s guide to clean eating here

Time release protein blend

A time release protein blend takes the best of both worlds from the two proteins mentioned before. Often additional protein sources are added such as soy, egg and pea proteins, these seek to increase the profile of bcaa’s and make it a more complete protein. As it is a protein blend the proteins included will digest at different speeds allowing the digestive system to uptake protein for as long as 12 hours from the gradual flow of protein. A time release protein blend can be incredibly useful as a meal replacement or to be consumed when it is inconvenient to digest additional protein.

Utilising these protein products at the most effective time of day would be as follows:
Upon waking: Whey protein/isolate
Between meals: Time release protein blend
Pre workout: Whey/Casein proteins (or combination)
Post workout: Whey protein/isolate
Before bed: Casein protein

This article is Kindly written by UK-Muscle member David van Duijvenvoorde

click to view some of our  protein recipes , where we show you how you can use your protein powders in recipes such as protein pancakes.