Muscle_Performance_June_2017

To build muscle, it's essential to
take the right amount of protein
at the right time.
Between Meals (C): During this time,
you want a protein that will sustain
amino-acid delivery for two to four
hours and WPH’s absorption rate is
too fast.
Before Bed (D): WPH is known for
its fast rate of absorption, which is
the opposite of what you want from a
protein shake before bed. Stick with
slow-absorbing proteins (like micellar
casein) for best effect.
PROTEIN SOURCE:
Whey Protein
Hydrolysate
OVERALL SCORE: B+
Whey protein hydrolysate is processed
from WPI or whey protein concentrate
by predigestion, which entails using
enzymes to break down (hydrolyze)
the protein, resulting in the production
of peptide fractions (short chains of
amino acids). These fractions are low
molecular weight and absorb into the
bloodstream quickly. Because of rapid
absorption, WPH supplements drive
water into muscle cells (cell volumizing),
speeds recovery and signals for
increased anabolic drive. Just remember
that the hydrolyzing process is costly, so
WPH products tend to be more expensive
than other sources.
Amino-Acid Profile (A+): Enzymatic
predigestion retains the superior
Ǧϐ
WPC starting product.
Preworkout (A+): The moderate
ϐ
this a great choice before training.
Studies have shown that sustaining
high levels of blood amino acids while
working out promotes greater muscle
growth and faster recovery.
Postworkout (A+): WPH absorbs
faster than any other source of
protein. Since it is predigested, you
will note very little stomach discomfort
or bloating, which means
you can eat a healthy meal soon
after ingestion.
PROTEIN SOURCE:
Whey Protein
Concentrate
OVERALL SCORE: B+
Compared to WPI and WPH, whey
protein concentrate is relatively
impure. The impurities in WPC are
mostly from lactose and fat, making
this product undesirable for
those who are dieting and/or lactose
intolerant. Notably, WPC is the starting
material for most whey protein
supplements, so you can still reap
Ǧϐ
of WPI and WPH. However, since WPC
does not require the same level of
processing, it is more affordable. Just
remember, due to impurities, scoop
for scoop you get less protein.
Amino-Acid Profile (A+): Since WPC
is the starting material for other forms
of whey, it has a comparable amino-
ϐǤǡ
less processing means that the whey
will retain more of its native structure
ϐǤ
Preworkout (B): WPC has a medium
absorption rate, which is good for a
preworkout protein supplement. The
fat and lactose in WPC may cause
bloating or stomach discomfort when
taken before physical exertion.
Protein Blends: Practical Choices?
Protein powder blends are becoming more popular. They
are formulated using proteins from many sources with different
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of fast-, medium- and slow-digesting protein sources. In the last
few years there has been a handful of research suggesting that
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alone. If you are looking for a protein blend, the best products contain
fast-digesting whey protein hydrolysates and isolates, as well
as slower-digesting milk protein isolates and/or micellar casein.
1) With an array of proteins with differing absorption rates,
they are ideal for someone who wants a “well-rounded” protein
supplement for any time of the day.
2) They are great for people on a budget or just starting out,
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times of the day.
3) With a broad spectrum of absorption and robust amino-acid
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MUSCLEANDPERFORMANCE.COM JUNE 2017 y MUSCLE & PERFORMANCE 53