You have heard more than once or twice that a bodybuilder needs to eat a lot of natural protein products – meat, fish, eggs, etc. All this is true, I will not argue, but this position has one vulnerable point. All natural products contain a lot of cholesterol along the way. Well, cholesterol, you know, is the first enemy of the heart. So a high-protein diet can easily backfire on you.
On the other hand, we have concentrated protein mixtures in our arsenal. They have no cholesterol at all, so you can take as many of them as you like without any harm. However, many experienced athletes prefer natural protein to powders – they say the effect is not the same. And why? Yes, because the increased need for protein cannot be covered by just any protein. Each type of protein has its pros and cons. In this sense, developing a diet is somewhat like playing chess; here you need to move the queen forward, there you need to move the rook away from the attack. What I mean is that protein nutrition is a whole strategy that consists of inevitable tactical compromises.
Whey or casein? Do you know what our problem is? Scientific study of the effects of protein on the human body began quite recently. And every new experiment overturns our previous “axioms”.
We usually consider whey protein to be the best protein. Moreover, manufacturers are curtailing the production of other proteins and soon, it seems, there will be nothing else left on the market. Yes, whey protein is absorbed much faster than any other. Yes, it saturates the blood with amino acids faster. But here’s a scientific surprise! Rapid absorption is not at all synonymous with high anabolism, i.e. muscle growth! For whey protein to work, you need to eat it often, very often – every half hour!
Here are the results of the experiment that French scientists carried out on pitching. The first group received the milk protein casein, which is known to be slowly digested in the gastrointestinal tract, once a day. The second group is amino acids in free form, also once a day. The third is whey protein (once a day). And the fourth is whey protein, but in small portions 13 times every 20 minutes. 7 hours after taking the protein, the subjects were examined for leucine balance – this indicator characterizes the level of anabolism.
So, anabolism was higher in the first group than in the second. Casein turned out to be better than amino acids. In the third group, anabolism was the lowest. It’s clear why. Whey protein is quickly absorbed, but leaves the blood just as quickly. As a result, the muscles live on a starvation diet for the rest of the day – there are minimal amino acids in the blood. Well, the highest anabolism was in the fourth group, where the subjects received whey protein frequently.
So, everything is clear. Scientists seem to have established exactly which protein and which method of taking it is most effective in terms of muscle growth. However, we are talking about the conclusions of science, but in life everything is different. Look here.
Scenario one. Let’s say you have a busy day at school or work without a lunch break. In this case, the best way out is to “load up” with casein in the morning, before starting work or school. A one-time dose of whey protein in the middle of the day, you already know, will not save you. But casein will gradually release amino acids into the blood, maintaining a relatively even level of anabolism.
Scenario two. Before going to bed, it is also best to “refuel” with casein. If you take whey protein, it “works” for a few hours at most. But casein is a “long-lasting” protein. It will support your muscles until you wake up.
Scenario three. Immediately after training, it is necessary to “pump” more amino acids into the muscles. In this case, you need to take whey protein. This is where a powerful short-term amino acid surge comes in handy.
Scenario four. If you lead, so to speak, a free lifestyle, then you need to take whey protein, and as often as possible. Divide your daily protein intake into small portions and schedule frequent portions. The intermediate interval is no longer than 3 hours.
Scenario five. If you know that you won’t be able to eat for the next few hours, take casein protein again, not whey.
So, let’s summarize. The choice of a specific protein depends on various factors. Casein is recommended for those who eat in fits and starts. If you can afford to eat frequently, choose whey protein. And don’t forget about other proteins: their variety will allow you to fully satisfy the “anabolic” needs of your muscles. In addition, proteins, individually and collectively, will improve your health.
