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Which protein is best for me?
When choosing your ideal protein powder, it all comes down to what you’re wanting out of your protein supplement. Do you want a protein powder to take post-workout to fast track recovery? Or maybe you’re looking to increase your protein intake or satiate hunger during a calorie deficit?
The reason for this is that protein powders have different purposes and functions, some sources of protein are very quickly absorbed by the body and some very slowly feed protein to the muscles.
So, what does this mean when choosing a protein powder? Well, slow and fast release proteins are both very useful in reaching your goals but are best used at different times of the day, for different reasons.
Today we’re looking at slow and fast release proteins and how you can incorporate both into your diet. Let’s find out more…
Choosing the ideal protein powder all comes down to what you want from it. Post workout recovery, reduced hunger or simply a higher protein intake, there’s a protein powder out there to suit your goals and needs.
The role of protein in the body
When talking about different forms of protein, it’s important to know how protein is used in the body.
When digested, proteins are broken down to their simplest form, amino acids. These amino acids are then delivered to muscle to support the growth and repair of muscle and tissues in your body. The time it takes to break down protein into amino acids and deliver them to muscles varies, it really depends on the type of protein. This is where our fast and slow release proteins come in…
Protein supports the growth and repair of muscles
Fast release and easily digested protein sources
These are the proteins we all know the most about, they’re rapidly absorbed by the body and reach your muscles in record time (within 30 minutes usually). The reason these kinds of protein sources are so quickly absorbed is that they’re easy to digest and breakdown, which allows the protein to make its way through your body so much quicker. Fast-acting proteins are ideal when you need protein to get to your sore muscles fast, ie post workout.
Whey protein is the most common fast release protein out there. Whether it’s WPC, WPI or hydrolysed whey; whey protein dominates the supplement world particularly in post-workout formulas. Whey is super creamy which makes it easy to flavour and means that it tastes like drinking a milkshake (yum) this is why it’s so popular. Not to mention it’s very effective in delivering the necessary amino acids to your tired muscles after a workout.
Whey isn’t the only option though, take Future Whey for example. Future Whey is a combination of free-form amino acids which makes it a top post workout choice as it’s super-fast acting.
For vegans, our Earth Protein is a great fast protein source. The combination of rice and pea proteins provides a similar amino acid spread to whey as well as fast absorption which is ideal post workout.
Overall fast release protein is ideally taken when you need protein straight away, so after a workout or any other exercise where you might need recovery support. A quick shake is also a useful snack in-between meals for an added protein boost.
So now you’ve got your fast release protein sorted, why would you need to supplement with a slow release protein? Let's find out.
Fast release protein powders are easily absorbed by the body which makes them perfect post workout when your muscles are craving protein.
Slow release protein sources
Slow release protein sources are just that. They’re slow to digest and deliver amino acids to the body over an extended period of time. Slow release proteins such as the dairy protein casein can supply the muscles with protein for up to 12 hours or more.
In terms of actual meals, whole foods are generally slower to digest, so meat and veggie protein sources will take longer to break down than a fast release protein powder would.
Slow release proteins like casein can help your muscles recover while you sleep
Why supplement with a time-release protein like micellar casein?
Slow release protein is great for several reasons. It helps to keep you feeling full for longer, this makes it a great choice when you aren’t able to have regular meals during the day or as most people use it, before bed.
Casein is the most popular slow release protein powder, and for good reason! Micellar casein is known as a ‘time-release’ or ‘bedtime’ protein due to its slow absorption rate in the stomach.
Casein delivers amino acids to your cells over many hours allowing them to synthesise protein, even when your body would normally be breaking down its own muscles to feed itself such as overnight or when you haven’t eaten for several hours.
This continued supply of protein to the muscle helps prevent muscle breakdown making it ‘anti- catabolic’ which is very useful for those of you trying to build muscle mass or limit muscle breakdown during a calorie deficit.
There are so many options for protein at Bulk Nutrients, we can help you find your perfect protein, contact our Customer Service team using our contact form, on +61 3 6266 4725 or using our Live Chat in the bottom right of the page.
Fast and slow release protein options at Bulk Nutrients
Fast release whey protein sources
Our Hyper Hydrolyse is especially fast acting as it utilises hydrolysed whey, a refined form of whey that’s even easier for your body to digest.
Future Whey is a fast release amino product
Future Whey is our new post workout fave.
It’s refreshing and light and as its made from free form amino acids, it offers lighting fast absorption.
Fast absorption vegan and vegetarian proteins
Micellar casein delivers amino acids slowly for up to 12 hours. This helps with muscle recovery and helps prevent muscle wastage.
Slow release protein powders
Our most popular slow release protein is without a doubt Micellar Casein which is easily mixed with water.
Micellar Casein is the best slow release protein, is thick and creamy, keeps you feeling full and delivers aminos to sore achy muscles for up to 12 hours.
Calcium Caseinate works in a similar way to Micellar Casein, feeding muscles for up to 12 hours but is also virtually lactose free.
So if the lactose in Micellar Casein negatively affects you, try Calcium Caseinate.
We have a range of slow release protein desserts that’ll curb your cravings and keep you on track with your goals.
Slow release protein desserts
They’ll keep you full for quite some time and taste delicious; an amazing clean dessert choice.
There you go, all you need to know about slow and fast release proteins! We hope this helps you better understand how they work and how they can be a useful tool for your diet.
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