Protein is essential for rebuilding muscle after a workout, which is why many athletes and weight lifters are constantly munching on protein bars or sucking down protein drinks. Not all proteins are created equal, however, and consuming the right type of protein (the type of protein that absorbs more quickly so it rebuilds your muscle faster) is key to getting the most out of your workout and being healthier to boot.
Whey protein may just be the best protein to consume after a workout, new studies suggest. Turns out, whey protein digests quicker than casein protein does, and gets to the muscles more quickly to help rebuild and repair the muscles torn and broken up during a workout, along with producing more amino acids essential for rebuilding healthier muscle tissue overall. Whey protein is a definite ‘complete’ protein, meaning it has all the amino acids necessary for the whole body to thrive.
2 studies, both of which are published in the ‘American Journal of Clinical Nutrition’, focused on the effects of whey protein versus casein (a popular protein for muscle rebuilding) after a workout in varying doses. Whey protein in a single large dose was most effective overall, whereas casein produced the essential amino acids (most needed to help rebuild muscle tissue) at a much slower level than whey protein does. Whey protein produces a much higher level of amino acids in a single dose (25 grams) of the amino acid, rebuilding muscle tissue much more quickly. Whey protein taken in smaller amounts still boosts muscle rebuilding and provides ample energy.
Scientists and nutritionists remain in ongoing studies to find out which proteins work best to produce the most effective amino acids to help repair and build up muscle tissue after working out. The body needs 9 amino acids of varying levels to maintain and regrow healthy muscle tissue, and studies continue in trying to find the best protein combination and type for optimum muscle growth. But whey protein is being found to be the best protein to take after a workout for growing healthiest muscle tissue. Whey protein (and casein) is found in milk and other dairy products.
If consuming protein in general to keep energy, rebuild muscle tone, and to maintain the proper daily amount of protein, remember your ‘complete’ proteins, which are derived from dairy, fish, meats, eggs, etc. ‘Incomplete’ proteins, or proteins that rebuild muscle and keep the body functioning but don’t have all the amino acids you need, are proteins found in beans and vegetables. So to get the most out of your protein, remember your lean meats, which will do your muscles the most good.
Whey protein is great in combination with a person who is on a low-carb diet, and is best designed for individuals with highly active lifestyles, such as athletes or people who do a lot of outdoor activities. Whey protein is a most ‘complete’ protein, as it contains all the amino acids needed for optimum metabolism, muscle rebuilding, energy, and organ function. Whey protein is derived from milk products and is most typically found in a powder form for mixing into drinks or food products.
See also:
Facts About Protein: Are You Getting Enough?
Sources:
http://www.wheyoflife.org/faq.cfm#2
WebMD’s Whey Protein May Beat Casein After Workouts