When people think of taking supplements the first thing they jump into is protein and who can blame them – after all it plays a huge role in ones diet.
Supplementing can have huge benefits, which we will go into further.
But lets start with the basics and actually get an understanding of this nutrient. Protein is a macro-nutrient broken down into micro-nutrients called Amino Acids and BCAA’s ( branched chained amino acids). Now the main role of these micro-nutrients is to promote growth and repair, hence why you have to have high levels of protein to recover from training and grow! Using protein supplements is beneficial but using them at the right times for the right reasons is a whole new ball game, and a lot people don’t know much about it.
Most guys will use the same protein for different reasons, which doesn’t make a lot of sense. Within this, I am going to give a simple template and idea of when and why you should use your protein supplements.
Lets start with the protein everyone has heard of – Whey! Where does whey come from? Believe it or not it actually comes from maturing cheese. There are a few types of whey – simple whey is the most common supplement on the market and one of the most effective supplements! This is a fast digesting protein. The best times to use this whey is first thing in the morning to break the long fast you have had through your sleep and of course straight after training. The reason being, you have a 15 minute window, where all the nutrients you absorb within that window will compensate the most towards your recovery and growth.
There are even faster acting whey proteins such as hydro whey (Optimum Nutrition Platinum Hydrowhey http://www.bodybuilding4you.co.uk/optimum-nutrition-platinum-hydrowhey-35lb-p-1132.html ), and isolate whey ( Dymatize ISO 100 http://www.bodybuilding4you.co.uk/dymatize-iso100-5lbshakerbar-p-1078.html) – any of these listed would be ideal.
Now moving onto the “in-between” whey concentrate. The reason I call this in-between is because its not fast releasing neither is it slow, its actually released over approximately a 2 hour period, so when would be the best time to use this? You guessed it, whey concentrate should be used in-between meals. This is like a meal replacement or designed for convenience! For example you could have a tin of tuna containing 22g protein with whole potatoes or a serving of whey concentrate which contains around the same protein with those whole potatoes!
Now for a supplement that has huge benefits and should be an important part of ones supplements regime. Casein! Casein is a very slow releasing protein which can have huge benefits in the time you grow, as we all know we don’t grow when we train, we actually do most of our recovery when sleeping. Now as I mentioned earlier, we use protein (Amino Acids and BCAAs) to repair and to rebuild tissue. This is where casein comes in. You need something that will feed your muscles while you sleep. Now I am not saying that casein will feed your muscles for the whole sleeping period, but a good quality casein can last up to 5-6 hours – that means your stomach will only be empty for 2-3 hours. That’s a huge difference! Also as your body is recovering while feeding it with the nutrients it requires, so casein would be best to use before bed!
Now we have covered the benefits of all these different proteins and when to use them, you can now implement them into your own diet and supplement regime.
Until next time