Today we're kicking of a 5 part mini series on Protein. The idea is to provide some background information on Protein, what types there are, what they do, when you should take it and more. Thanks to the team at Optimum Nutrition for providing this info! :D

There was a time when getting a little extra protein involved tossing back raw eggs a la Rocky Balboa. Even if you could stomach the texture, there was always the very real threat of food poisoning.

Thankfully, those days are long gone. In the past two decades, proteins have become much safer and more convenient. They're quite a bit tastier too. High protein foods and supplements have infiltrated the Internet, store shelves, and the daily regimens of athletes – all for good reason.

Research shows that eating protein helps build muscle and, in some cases, burns fat too. There are almost certainly other yet-to-be-proven benefits. We just don't know what they are yet.

As the scientific story unfolds, it’s becoming increasingly clear that different proteins offer different benefits, so try to work in as many different types as you can!

1. Whey Protein

The undisputed king of proteins! Here’s why: whey proteins are quickly and easily digested (hence the “fast-acting” description that they're often given), they are loaded with Essential Amino Acids (EAAs)–including the three Branched Chain Amino Acids (BCAAs), and they contain subcomponents (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen.

Whey proteins are available in several forms – the most basic is whey concentrate. Whey protein isolates have much of the fat, lactose and other undesirable elements ‘isolated’ out. Whey peptides have been hydrolyzed, or broken down, for even faster digestion. So the purest and fastest digesting whey proteins you can buy are hydrolyzed whey protein isolates.

2. Casein Protein

About 80% of the protein in milk is casein. Often referred to as a “slower-acting” or “time-released” protein because it is digested and absorbed much more slowly than other proteins, casein proteins are especially useful when taken at bedtime and during other prolonged periods without eating.

3. Milk Proteins

Like liquid moo juice, powdered milk proteins are about 20% whey protein and 80% casein protein, so utilization is somewhere in between the two.

4. Egg Protein

Ask any dietitian, “What’s the best source of protein?” and eggs will probably top the list. Most nutrition textbooks refer to eggs as the “gold standard” for protein quality. With loads of EAAs and some of the highest scores of protein quality, we're not going to argue. Naturally dairy-free, eggs are a great alternative to whey, casein, and whole milk proteins for those with milk allergies or severe lactose intolerance.

5. Soy Protein

Vegetarian? Don't do well with dairy or egg? Go green. Like their animal counterparts, soy proteins contain all of the required amino acids in sufficient amounts to support muscle growth and development.

6. Blended Protein

If you can only afford one type of protein, this is probably the type that you should go with. Combining faster-, intermediate-, and slower-protein sources in one convenient place, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein, egg, or soy.

PROTEINS IN DISGUISE?
While not true protein powders in the traditional sense, these products provide more than enough protein to fill in for one or more of your daily protein shakes.

1. Meal Replacement

Take a hefty dose of protein, add some carbohydrates and/or a little bit of fat, some vitamins, minerals and fiber, mix them all together, and you've got a meal replacement powder (MRP). If you're the type of person who gets too busy to eat, grab one of these. Just add a packet to a shaker cup full of water and agitate your way to a complete meal in under a minute.

2. Weight Gainers

There are two basic types: traditional gainers and lean gainers, the main differences being the amounts calories and protein per serving. If you're a metabolic machine or you look like a beanpole, you'll need the 1,000-plus calories of traditional weight gainer shake. Most will do just fine with the higher-protein lean gainer though.

3. Recovery Protein

There are moderate calorie, fast-acting protein and carbohydrate combinations specifically designed to be consumed immediately after workouts when nutrient needs are great and glycogen and muscle protein resynthesis are at their peak. Many also contain whey protein hydrolysates and supplemental ingredients like creatine, BCAAs, and glutamine to further aid the recovery and rebuilding process. This may also include complimentary ingredients like betaine and micronized amino acids to assist with your muscle building goals.

Check back in the coming weeks and we'll be going over:

• Selection Process – what protein is going to be best for me
• Timing – When to take your protein
• Details – what to look for on the label when comparing proteins
• Summary – putting the whole series together

Swing by our Optimum store in the meantime & checkout our specials, best sellers, new releases & more!

- From your Fitness & Nutrition Gorilla ᕙ( ^ₒ^ c)