In our What Supp series, we are going to be covering a variety of supplements on the market, and recommending our favourites, so that you can help your clients choose the right supplements for them. It’s an area that often causes a great deal of confusion, so we’ve tried to simplify things as best we can!
First up, Whey Protein…
Whey protein comes from milk. There are 2 types of protein within milk – casein and whey.
Whey is a fast digested protein, broken down quickly in the body, ideal after a workout.
Because of this fast digestion, amino acids appear quickly in the bloodstream to instigate muscle repair and recovery process and increase protein synthesis.
Casein is a slower digested protein, perfect when you have to wait a while before your next meal, (which is sometimes avoidable) as well as before bed.
So when is best to take whey protein?
If you’ve just trained, your body will be breaking down protein and so you will ideally want to start upping that protein synthesis as quickly as possible.
Our digestive function will not be optimal after a training session due to the effects of stress hormones adrenaline and cortisol. That’s why it’s a good idea to consume an easy to digest whey protein drink instead of a full meal. A meal should ideally be consumed within 1 – 2 hours after training.
Whey protein is a good protein supplement to take after the gym, but also if your diet is lacking in protein and / or you’re struggling to eat enough protein, then you might also consider taking a protein supplement.
A good quality whey protein is crucial.
If you are lactose intolerant, then look for a low lactose variety, or alternatively a pea or rice protein.
And remember, when possible, it is important that we aim to get most of our protein from our food, because our bodies are designed to consume whole foods.
There are a variety of different types of protein available.
Protein isolate, concentrate and hydro isolate. The main difference between them is the rate at which they break down in the body.
Hydro isolate is broken down the fastest.
Some examples of protein supplements are…
Milk protein concentrate: This is mainly made up of casein, so therefore it is slow digesting. If you have to wait a while before you can eat your next meal, then this is ideal to bridge that gap. A whey protein on the other hand is in and out of the body very quickly.
You can also take milk protein concentrate before bed, to help keep the amino acids elevated in the blood for a longer period of time.
Peptide Fusion – by Reflex: A blend of whey protein and casein. You will get the benefits of the different sources of protein – all with their slightly different amino acid profiles and digestion rates. This is another great product to take before bed, or when you have to wait a while before your next meal. You can also take this post-workout.
Pepto Pro – by My Protein: This is a casein hydro-isolate protein blend. Hydro-isolated means that it is partially broken down, so the body doesn’t have to break it down so much. Therefore it’s quickly absorbed by the body similar to a whey hydro isolate. The main difference between the two is that the amino acid profile is different. The casein hydro-isolate causes a more significant spike in insulin levels due to the amino acid profiles that it contains. This is great after training, as insulin helps to get nutrients into tissue. You can also take this during workouts, when you want to keep amino acid levels in the blood high. You might want to take this with a fast acting carbohydrate such as Vitargo.
Growth Matrix – by Reflex: This is a blend of protein and carbohydrates. It also contains creatine and electrolytes, which helps increase salt levels again after training. This saves you the hassle of having to measure and mix together a whey protein with dextrose, maltodextrin, waxy maize starch or Vitargo, because it’s all done for you in one. This contains a good combination of proteins and carbohydrates to help refuel the body, help spike insulin and help instigate the repair process.
One Stop Extreme – by Reflex: This is a protein blend of whey protein, isolate, concentrate, hydrolysed whey, milk protein, carbohydrates, creatine, beta alanine, BCAA’s and taurine – which are released over time. Ideal if you have to wait a while before your next meal.
It’s always worth investing in a quality brand of protein supplement.
We recommend Reflex, due to the high quality of their ingredients, production methods and stringent product testing.
http://www.reflex-nutrition.com
www.fitprorecipes.co.uk
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