It wasn’t till recently that I discovered the difference between protein shakes. Originally I thought that they were all the same with some extra additives here and there to boost weight loss or increase muscle mass. However, through one of my nutrition friends I learned that there is a LOT more to protein powders then the public is aware of.
There are 2 main types of protein on the market. One main form is whey protein which should be used as a quick recovery formula either before or after a workout. It can also be used to simply increase your protein intake as well. Estentially, whey protein is a quick relase product mainly for recovery.
Whey protein is the collection of globular proteins that can be isolated from whey, a by-product of cheese manufactured from cow’s milk.
More than other protein supplements, whey protein powder is commonly used by bodybuilders and other athletes to accelerate muscle development and aid in recovery. Some individuals with suppressed or otherwise abnormal immune systems or degenerative diseasesuse undenatured bioactive whey proteins to increase their antioxidant levels. These native whey proteins are a good source of cysteine, a conditionally essential amino acid, which is the rate-limiting factor for the body’s production of glutathione[1], an important antioxidant.Whey protein has also seen increased use among people trying to maintain or lose weight. Whey protein is a high quality, low fat protein and is used successfully in many diet programs. Recent studies have shown that high protein meals decrease ghrelin concentrations in the body and therefore satiate hunger. [2]In a study, it was found that whey supplements may prevent blood sugar spikes after high-carbohydrate meals, which is useful for diabetics.[3(source)]
The other main form of protien sold in shakes is Casinate. Casinate is a slow releasing protein that helps with long term recovery from high intensity workouts.
Slow Acting
An attractive property of the casein micelle is its ability to form a gel or clot in the stomach[2]. The ability to form this clot makes it very efficient in nutrient supply. The clot is able to provide a sustained slow release of amino acids into the blood stream, sometimes lasting for several hours[3]. This provides better nitrogen retention and utilization by the body.[4] (source)
Based on this information you should chose the protien shake that fits your needs the best. If you have trouble recovering from your workouts, then maybe you should be taking the casinate. If you are just looking to refuel your muscles quick ( before or after a workout ), then you should chose the whey. In most cases the whey products are cheaper. While the Casinate tends to be a bit more expensive, due to the extra processing.
Adria Ali
(CES, PES, CPT, BS)
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