Which protein powder builds muscle faster?

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Many protein powders are a blend between whey and casein protein.

Protein powder supplements are an important aspect of a muscle-building program. They allow you to hit your required daily target of around a gram of protein per pound of bodyweight without breaking the budget or taking in too many excess calories. Here we put two major sources of protein (whey and casein) head to head to see how they stack up.

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WHEY AND CASEIN SOURCES

Both whey and casein protein is sourced from the milk of cows, goats or any other mammal. 80% of milk protein is casein, while 20% is whey. Whey is the cottage cheese like film that forms on the top of milk. For many years whey was simply skimmed off and thrown away. That was until researchers discovered that it was a great source of amino acids and was more readily digested than casein.

THE ABSORPTION RATE MYTH

The conventional wisdom will have us believe that whey protein is a fast acting protein, and should, therefore, be taken when you need to get protein to your muscle cells quickly, such as first thing in the morning or straight after your workout. Casein, on the other hand, is known as a slow absorbing protein which you should take when you want a prolonged release of protein, such as just before going to bed. The reality of the human body is that all proteins are absorbed slowly.

The entire process of digestion and absorption of nutrients is a lot slower than most people imagine. This is particularly the case when it comes to protein. Whey protein, when consumed in isolation, is absorbed at a rate of between 8-10 grams per hour whereas casein is absorbed at a rate of 6 grams per hour. The reason Casein is absorbed slightly slower is due to the delayed gastric emptying when the casein protein forms a gel like substance in the gut. When combined with other macro-nutrients, the rate of digestion for both proteins takes even longer.

The bottom line here is that focusing on the comparative absorption rates between whey and casein is a non-issue. The slow absorption rate of whey is going to provide your body with a ready supply of protein to feed your muscles over a 24 hour period.

BIOLOGICAL VALUE

The biological value of a protein refers to the amount of the protein that is actually used by the body. The simple fact is that whey protein has the highest biological value of any protein source, including whole foods. Not only does casein have a lower biological value than whey protein, it has a lower value than many whole food sources of protein, such as beef, milk and eggs. So, when it comes to biological value, whey is leading the charge.

Protein powder supplements are an important aspect of a muscle-building program.

AMINO ACID PROFILE

Some amino acids are more valuable than others when it comes to building muscle. There are 22 amino acids, 8 of which are known as essential amino acids. They are essential because the human body cannot manufacture them, meaning that they have to come from the foods we ingest. Whey protein has the best amino acid profile in terms of providing the essential aminos. Not only does it beat out casein, it also has a higher amino acid profile than any whole food protein source. The superiority of whey protein is largely due to it’s branch chain amino acid profile. The branch chain amino acids – L-leucine, L-valine, L-isoleucine – are the most anabolic of all the aminos, and whey simply gives you more.

USABILITY

Whey protein mixes more readily and tastes better than casein does. If you’ve ever tried to combine other food, such as banana or berries, with a casein smoothie, you’ll know how difficult this can be. Even without additives, casein generally mixes into a thick sludge, whereas whey usually mixes up smoothly and remains more liquidy without forming a gel. Most people, however, find that casein protein helps to curb their appetite better than whey. Milk, for example, is 80% casein and 20% whey. That’s why it does such a good job of filling us up.

Many protein powders are a blend between whey and casein protein.

KEY POINTS:

  • Absorption rate is irrelevant.
  • Whey has a greater Biological Value, meaning that more of it is used by the body.
  • Whey has a better amino acid profile than casein protein.

Article provided by: Nutrition Souq

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Going Out: ASICS Run Series returns to Meydan for its second race

Jay Asser 6/12/2015
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Fun for all: There are age categories for runners aged nine and above.

Don’t let the holiday festivities get you out of shape by lining up for the second race of the ASICS 12k, 8k and 4k Run Series this month.

After getting underway in October, the series returns on Saturday, December 12 at The Track, Meydan Golf Club in Dubai with another family-friendly event to get participants up and active.

– #360fit: A Guide To Sports Nutrition & Supplements

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Juniors aged eight and under can take part in the 4k, along with ages nine to 12, 13 to 18 and 19-plus. The 8k and 12k distances, meanwhile, have age categories for 18 and under, 19 to 39, 40 to 49 and 50-plus.

To keep you hydrated while you tackle the run, water stations will be present both on the course and at the finish line, along with other refreshments.

Following the race, everyone who finishes will receive a finisher’s medal and a prize-giving presentation will take place.

Those who finish first, second and third in their respective age groups will be awarded with a medal, with the overall series winners earning trophies and valuable prizes from associated sponsors following the final race of the series. To qualify for the overall prizes, runners need to compete in at least three of the five races.

Runners can qualify for the overall prizes by taking part in three of the five races.

The entry fee is Dh100 for juniors aged 18 and under and Dh150 for 19 and above. It includes a 10 per cent discount voucher to ASICS stores, electronic timing, sponsored goodies, a finisher’s medal, downloadable certificate, live results and refreshments.

You can register for the event at www.premieronline.com, with the deadline to sign up at midnight on Wednesday, December 9.

Spots will fill up quick and the next race of the series won’t be until next year on January 9. Even if you didn’t participate in the first race of the series, there’s still time to be eligible for the final prizes while getting some exercise in the process.

What: ASICS 12k, 8k and 4k Run Series, Race 2
Where: The Track, Meydan Golf Club, Dubai
When: Friday, December 11, with registration closing at midnight on Wednesday, December 9
Contact: Visit www.premieronline.com to sign up and www.supersportsdubai.com for more information, including rankings and points

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#360fit: Five natural sugar substitutes and their benefits

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Looking for sugar substitutes? Look no further than these five natural sugar substitutes which are packed full of nutrients and will help you give refined sugar the elbow!

– #360fit: A Guide To Sports Nutrition & Supplements

– #360fit: How you can benefit from having a life coach

– #360fit: Read our top five bodybuilding blogs of 2015

You probably have realized that refined sugar is bad for your health. It can lead to obesity, diabetes, heart disease, certain types of cancers, and many other highly undesirable health related conditions. Making it worse, refined sugar has absolutely zero nutritional value.

The importance of sugar in our lives cannot be underestimated. Not only does it give us energy, but it's also food for the brain. Unfortunately, refined sugar is full of ‘’empty calories’’ which do more harm than good. Replacing your refined sugar intake with one or more of these awesome natural sugar substitutes is way of replacing the nasty stuff and reaping the nutritional benefits you can get from these naturally occurring sugars.

HONEY

Honey.

Honey is one of the most popular sugar substitutes there is. Even better, it's chock full of nutrients. This superfood deserves a special place in your diet. Honey can be used in almost every circumstance imaginable and comes in a wide variety of flavors, just be sure it’s all natural.

The Benefits Of Honey

It’s a great remedy for coughs, colds and sore throats

It can be used to treat wounds and burns

Its antioxidants and flavonoid properties reduce the risk of certain cancers

It gives you healthy glowing skin

It helps prevent memory loss

MAPLE SYRUP

Maple Syrup.

Maple syrup is mostly used when cooking. It has a distinctive flavor, and can be a great addition to cooking for this very reason. For a start, you can use it on your pancakes! It can come in a variety of colours from light to dark, which determines its flavor strength. Dark usually being the strongest in taste.

Unlike refined sugar, maple syrup comes with a lot of nutritional benefits. In one study, scientists found 24 different antioxidants in it!

The Benefits Of Maple Syrup

Rich in antioxidants

It helps boost metabolism

Its zinc content and other antioxidant properties help boost the immune system

Improves digestion

It protects the skin through helping fight inflammatory diseases

DATE SUGAR

Date Sugar.

Pulverized dry dates turn into a powder which makes a great sugar substitute. This is what is referred to as date sugar. This sugar supplies your body with calcium, iron, magnesium, manganese, copper, and zinc (to name a few). The Middle Eastern region is packed with dates so no excuses.

The Benefits Of Date Sugar

It reduces intestinal problems as it promotes the growth of good bacteria

It's good for circulation and its high magnesium levels help prevent cramps

Helps prevent constipation

Low in calories

COCONUT SUGAR

Coconut Sugar.

Are coconuts really healthy or is it just hype? The facts are that they contain some of the most important nutrients required by the body. On the glycemic index, coconut sugar stands at 35 while standard sugar is between 60 – 75.

The Benefits Of Coconut Sugar

It can help lower high blood pressure

It makes bones and teeth stronger

It regulates enzyme activity

It’s earth friendly :)

It has a low Glycemic Index number

STEVIA

Stevia.

Stevia comes from the leaves of the warm climate plant Stevia rebaudiana. It is all natural, contains no carbs or calories and doesn’t raise blood sugar levels. That is one serious sugar substitute!

The Benefits Of Stevia

It helps lower blood pressure

It can help fight diabetes due to its amazing Glycemic Index properties

It has anti-inflammatory properties

It is calorie free

It is rich in iron which stimulates the production of Hemoglobin in the body, the oxygen carrying component of red blood cells

Article provided by: Nutrition Souq

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