Protein sources

Protein sources 

Protein is the key to muscle growth and recovery, but all protein sources are created equal. The main sources of protein.

Milk proteins 
Milk proteins used in supplements are casein and whey. They are the two most common protein sources used for shakes and other products. Creamy on the palate, these proteins have high nutritional and biochemical values. Due to their high content of casein, assimilation is slower, resulting in a more sustained release of amino acids in the body: this makes it a source of protein quality for bodybuilders.
Jack: between meals or before bed

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Whey (whey) 
This component of milk protein is rich in BCAA and has a high biological value. Protein source easy to drink and digest, whey degrades quickly, ensuring the muscles a rapid delivery of amino acid: as such, it represents one of the best choices protidic before and after training. Whey protein comes in three main forms: concentrates, isolates, and whey hydrolysates. Since the treatment is limited, most concentrates contain only from 70 to 80% protein, the remainder being carbohydrates and lipids. Isolates being purer form, they provide more than 95% protein. Hydrolysates undergoing the most elaborate processing, they are digested more rapidly than the other two forms.
Decision: to take before and after training

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Whey protein isolates 
The whey protein isolate powder are in the highest amount of protein proteins (between 90% to 95%). Isolate Whey has a very high rate of absorption. It helps to provide essential nutrients to the muscle cells quickly after a workout. If you are sensitive to lactose and are looking for a protein powder lactose, whey isolate is for you! This source of protein contains almost no sugar or fat.

Hydrolyzed whey protein 
The hydrolysed whey is a protein which has been hydrolyzed to a rapid absorption. The hydrolyzation is the cleavage of peptide bonds between different protein chains. This hydrolysis provides pieces of proteins (pre-digested) have the distinction of being assimilated more quickly through the digestive system. This family of whey is the one that comes closest to pure amino acids. The isolate hydrolyzed whey protein contains little or no lactose or cholesterol and is generally. It mixes quickly without mixer and has a smooth texture.

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Casein protein 
Casein is a constituent of milk proteins. It ensures a steady supply of amino acids over a long period (ideal during sleep or between meals). The body absorbs more slowly than the casein whey (whey), milk protein rapidly digested. Studies continue to show that adding casein protein shake post workout activates more muscle development if one takes only the whey. Are purchasing protein powders containing casein as micellar casein (more expensive because more difficult to extract) rather than calcium caseinate, sodium or potassium obtained chemically.
Decision: to take between meals or before bed

Egg white protein 
Also designated by "egg albumin", this protein source is effective and generally well tolerated, even by those who suffer from lactose intolerance. Some see it as the perfect protein because of its amino acid profile and capacity of our organization to use it properly.

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The egg white proteins are rich in amino acids (BCAA) and research confirms that they can boost protein synthesis as effectively as milk proteins. They are rich in arginine amino acid which stimulates the production of nitric oxide (NO).

Because of its vasodilatory effect, NO increases blood flow to the muscles, resulting in a greater supply of oxygen, nutrients and anabolic hormones: this translates into an increase of tone and a stronger congestion during the training as well as improved recovery and muscle growth after exercise. The egg white proteins are characterized by a high sulfur content, which is vital for hormone production mechanisms: that is, they enhance muscle growth.
Decision: to take at any time

Soy Protein 
Excellent plant source of protein, soy is rich in arginine and BCAA. According to researchers, the isoflavone confers many health benefits, including cancer prevention. Tofu, soy milk and other soy derivatives are good sources of isoflavones, with an average of 3 mg / g protein. Many athletes are concerned about the estrogenic effect of soy protein, but as explained in this article on soy and weight training, it has no effect. In addition, research shows that soy can help protect muscles resulting from exercise and improve their recovery oxidative damage. In protein powders, soy intake consists of soy isolates.

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