Hi FitFam
Hope you are all well and have had a great week of great training and good nutrition???
Today's Blog is a little bit of information regarding Protein Powders. This was also a request from a blog follower so here you go :)
I often get asked should I take them and which one do I take Whey, or Casein?
So today I will explain the benefits of both and when and how to take them.
Differences
Both Whey and Casein are the main proteins in Milk and provide many essential amino acids, however both are very different in they way they are digested.
Whey Protein
Whey Protein is rapidly absorbed. It empties from the stomach very quickly, which results in a rapid and large increase in protein in the blood which in turn
translates into a quick but transient increase in protein synthesis (muscle
building)
Whey has higher levels of leucine. Leucine is on essential amino acid that stimulates protein synthesis.
Casein Protein
Casein is the most abundant protein in milk.
Casein is slower to digest and empties from the stomach at a slower rate. It supplies amino acids to the bloodstream at a slow and steady rate, which again prevents muscle breakdown.
These are the main differences between the two.
How to use them.
Both have their benefits and me personally use both types. It is about the timing when you will use them.
They both have different but complementary effects, I would recommend whey in the morning and after workouts and casein before bed.
Should you take them.
Like all supplements that is what they do! Supplement, they should never be solely relied on and in an ideal situation, getting your nutrients from whole foods is better however, if you are training hard, these product may help you on the road!!!!
Research shows these proteins *support* greater increases in lean body mass and decreases in body fat as part of a resistance training program.
Well I hope that you enjoyed this little snippet of info.
Until next week
Stay Healthy
Jill
Hope you are all well and have had a great week of great training and good nutrition???
Today's Blog is a little bit of information regarding Protein Powders. This was also a request from a blog follower so here you go :)
I often get asked should I take them and which one do I take Whey, or Casein?
So today I will explain the benefits of both and when and how to take them.
Differences
Both Whey and Casein are the main proteins in Milk and provide many essential amino acids, however both are very different in they way they are digested.
Whey Protein
Whey Protein is rapidly absorbed. It empties from the stomach very quickly, which results in a rapid and large increase in protein in the blood which in turn
translates into a quick but transient increase in protein synthesis (muscle
building)
Whey has higher levels of leucine. Leucine is on essential amino acid that stimulates protein synthesis.
Casein Protein
Casein is the most abundant protein in milk.
Casein is slower to digest and empties from the stomach at a slower rate. It supplies amino acids to the bloodstream at a slow and steady rate, which again prevents muscle breakdown.
These are the main differences between the two.
How to use them.
Both have their benefits and me personally use both types. It is about the timing when you will use them.
They both have different but complementary effects, I would recommend whey in the morning and after workouts and casein before bed.
Should you take them.
Like all supplements that is what they do! Supplement, they should never be solely relied on and in an ideal situation, getting your nutrients from whole foods is better however, if you are training hard, these product may help you on the road!!!!
Research shows these proteins *support* greater increases in lean body mass and decreases in body fat as part of a resistance training program.
Well I hope that you enjoyed this little snippet of info.
Until next week
Stay Healthy
Jill
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