So my boyfriend is your typical college guy. Drinks his mass gain shredder buff protein shake after he works out, because that’s what he’s told to do. But when I told him one night I was making a casein shake he was like casein? What’s that?
Anyone and everyone knows what protein is. But did you know there are different types of protein? Incomplete, complete, whey, egg, casein, soy, pea….here’s my 101 guide.
Incomplete: Found in bread, beans, rice, etc. These don’t have a complete set of amino acids. If you only eat bread, you will not get complete protein (even though the nutrition label makes you think otherwise). This is why people combine rice AND beans. The missing amino acids in rice are actually found in beans, and vice versa. Together, they form a complete protein.
Complete: Found mainly in animal products. These proteins have all the amino acids you need to survive. Woohoo no headache there!
Ok so from those two generic categories here are three main categories I recommend focusing on: whey, egg, and casein.
Whey: The fasted digesting of the three. Ideally, you should take this type of protein immediately after you workout, when your body is repairing damaged muscle.
Egg: Digested slower than whey, but faster than casein.
Casein: The slowest digesting of the three. You should take this type of protein before bed to ensure your body has the nutrition it needs to build muscle while you sleep.
That’s the 411. If you’re looking to learn more about the composition and science:
So when you’re looking for your next protein powder think about the timing. Do you need this as a morning shake to keep you full? Try a blend of all three. Do you need this post workout? Use a whey isolate. Do you need this before bed? Casein.
Remember that protein powder is a supplement and only secondary to food. Nothing is more beneficial to transforming your body than whole food. If you are drinking protein shakes breakfast, lunch, post workout, and for snacks, your body is not getting the nutrition it needs.
Keep an eye open for a post on the importance of whole foods, and how sodium and sugar come into play in your diet.