Which type of protein should I buy?

 

Which type of protein should I buy?

There are several types of protein available. Here’s a basic overview:

Casein Protein

Advantages: It’s slow to digest, clots in the stomach, and appears to be anti-catabolic due to this effect. It contains dairy calcium (which is important for bone health and body comp effects).

Disadvantages: Slow digestion can be a negative before or after training when you are trying to get amino acids into the system quickly. People who have problems with lactose may have gas, and some people are allergic, which can cause bloating. The sodium content can cause bloating as well (important before a bodybuilding contest and for making weight).


Whey Protein

Remember the Little Miss Muffet nursery rhyme? Little Miss Muffet sat on a tuffet, eating her curds and whey!

Whey is created as a bi-product during cheese making.  After you’ve removed the solid curds from milk, you are left with whey protein concentrate – which is around 80% protein.

When protein isolate is created by treating the concentrate to remove the fat, cholesterol and lactose, which gives a purer protein that is suitable for people who are lactose intolerant. It is, however, substantially more expensive and it is debatable whether it is worth the extra money for any other reason than it is very low in lactose content.

Advantages: Increased protein synthesis, enhanced immune function and antioxidant activity, and fast absorption.

Disadvantages: It has not been shown to be effective at decreasing protein degradation (in most cases).

Soya / Soy Protein

According to an excellent article by David Robson, “Soy protein could be an excellent anabolic aid, used independently, or in concert with whey protein, to stimulate further gains in muscle”.

Pea Protein

This is a good alternative for vegans.

Which brand of protein should I buy?

I prefer a lactose free protein and recommend the PNI range of protein powers.Lactose free protein is so much easier on the digestion. It is definitely worth the extra money.

PNI Lean Shake Plus and Pro Protein Advanced have three key qualities that I look for in a protein powder

  1. They contain a very high calorie to protein ratio. 100g powder = 82g protein / 365 calories.
  2. The are easy on the digestion.
  3. They taste amazing!

 

Sources

Casein Or Whey? Benefits & Disadvantages Everyone Should Know!

Dan Sroda
Personal Trainer at Reach Personal Training
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.


As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!

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