What is Whey Protein?
Whey protein is a milk-based product. Milk protein is made up of 80% casein protein and 20% whey protein. Companies isolate the whey protein content of milk protein to give you the muscle building supplement that you're familiar with.
Types of Whey Protein
Whey protein can further be broken down depending on the filtration process. There are three types of whey protein that are widely available in the supplement industry:
Whey Protein Concentrate
- Used in most protein supplements. Whey concentrate normally contains between 40% and 89% actual whey. The rest is nutrient filler such as simple carbohydrates and fatty acids.
Whey Protein Isolate
- Whey isolate is a highly filtered version of whey protein. It contains over 90% of pure whey protein and it's most known for its fast digestion speeds.
Hydrolyzed Whey Protein
- Hydrolyzed whey protein is the most filtered version of whey protein containing well over 90% of pure whey protein. Like isolate, it is highly bioavailable and quick to digest.
Benefits of Whey Protein
- Whey protein supplementation has been shown to promote muscle growth through protein synthesis and an anabolic environment triggered by amino acids in the body.
Protects from Muscle Loss
- Whey protein supplementation has been shown to be an effective way to protect the muscle you already have gained by preventing catabolism or muscle breakdown.
- The amino acids in whey protein will help to promote effective muscle healing and less soreness post-workout.
What is Plant Protein
Plant protein comes from plant extracts that are notably high in protein. Plant proteins usually have to be combined to form what are known as complete proteins, or proteins that contain all of the essential amino acids. There are a few exceptions including pumpkin seeds and soy.
Types of Plant Protein
- Pea protein isolate contains an impressive amount of protein but it is incomplete. It must be combined with another plant-based source to ensure the body gets all of the essential amino acids.
- Brown rice protein is highly bioavailable but it's also incomplete so it must be combined with a plant-based source like pea protein.
- Packed with protein, minerals, and fatty acids, pumpkin seed is one of the best plant-based protein sources. Best of all, it is a complete protein.
- Soy is another complete protein that also promotes cardiovascular health.
Benefits of Plant Protein
- Just like whey protein, plant protein supplements have been proven to promote muscle growth, protein synthesis, and an anabolic environment for results. Plant protein can also help to protect from catabolism.
- Although you may need to combine two different plant protein sources, the amino acids found within complete plant protein can boost recovery after a workout.
Which Protein is Better for Muscle?
Despite popular belief, studies have shown that whey and plant protein are equally effective at triggering muscle growth, protein synthesis, recovery, and anti-catabolic actions. In fact, it is recommended that you use both a whey and a plant-based protein source to maximize benefits.
Make your own whey or plant protein supplement with the Amino Z Supplement Builder. You can combine the ingredients you want at the dosages you need to maximize your muscle building gains.
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