Publié le 04/22/2014

  • Protein sources

The different protein sources

Throughout the day, the body fights against the destruction of the muscular fibers. Acting as a "cannibal", the body saps an energy but also proteins by splitting carbohydrates provided during the meals. And in an extreme situation, the body will use fat.

This destruction of muscle fibers is called catabolism. The muscle is mainly composed of water and proteins.

During sporting activities and specifically in practicing the bodybuilding, the protein requirements are increased in order to repair damaged muscle fibers or to build new ones.

However, there are different protein sources and all are not equal. They also do not have the same speed of assimilation, what determines the most suitable moment to which they must be used.

The proteins of animal origin

There are three sources of animal protein.

The first source is the protein from the egg white called albumin. This type of protein is rich in bcaa (branched amino acids) and arginine. It promotes the production of nitric oxide € (NO) and so acts on the dilation of blood vessels. Thus, the blood flow to the muscles is improved. It is perfect for people with intolerance to lactose (milk sugar).

This protein has a relatively slow assimilation and thus spreads the amino acids that constitute it over a long period.

The second animal source is the milk. There are various milk proteins including the casein, the whey which is divided into the isolate and the hydrolysate.

The casein is the "crudest" form of milk proteins. It is characterized by a slow assimilation for a distribution of amino acids over an extended period.

More texture is often quite thick, giving the appearance of being better stall especially during the dry season.

The whey is a more pure form of milk protein. Its composition is between 70 and 80% of proteins. The remainder composed of carbohydrates and lipids. The whey can be a concentrated whey or even a mixture of different forms of milk proteins milk (concentrate and isolate).

The whey has a speed assimilation faster than the casein and amino acid-rich. These amino acids are more quickly distributed to the muscles.

The isolates and the hydrolysates are the whey forms which are distinguished by their purity and their speed assimilation. The isolates are composed of 90 to 95% of proteins. They lack carbohydrates and contain little or even no lipids.

The whey isolates and the hydrolisates differ in the process to get them (micro filtration, filtration cold...). These two forms of whey are assimilated very quickly and spread the amino acids which compose them very quickly to the muscles. This is made in few minutes (about 30 minutes).

The beef proteins are the latest animal protein source and composed of isolates and hydrolisates. They are rich in branched chain amino acids and minerals essential on body functions. In addition, the beef is a natural source of creatine, they are so rich in creatine.

The plant proteins

The soy is the main protein plant source and the most popular. Soy proteins are rich in arginine, amino acid precursor of the production of NO (nitric oxide) and in BCAA. They are ideal for vegetarians. We find them in the form of concentrate and isolate.

The best moments

The albumin is to be taken between meals, 20 to 50g or 20g mixed in shakes from whey pre and post training.

The casein is to take between 30 to 50g meals and or at sunset. Or even 20g with 20g of whey in post training.

The whey is often consumed between meals 30 to 40g and 20g is to be taken 30 minutes before the training and 40g in the half hour following the late.

The soy protein is to take between 30 to 40g meals and or 20g in the shake of whey in pre and post training.

The beef protein is taken in the same way as traditional whey. 30-40g protein.

You are now ready to make your choice in different proteins that are the new muscle-builder. You can also do some mixes of these different sources. Each has its advantages. The difference will be by the time of assimilation, the protein more or less high carbohydrate and fat content and of course the cost. The hydrolisates and isolates are more expensive than the whey. The casein and the albumin are more accessible.

Be aware that there are also multi sources preparations which are specially adapted for the needs of the person (protein for the night, post training...).

Make your selection!

Author Xavier AUVIN

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