01
Whey Protein
Whey protein, also known as the king of proteins, is an important component of breast milk, accounting for 60% of breast milk protein. Whey protein is also a high priced protein on the market, because whey protein is extracted from milk, but in milk protein, whey protein is only 20%, not as high as in breast milk. The biggest feature of whey protein is its rapid absorption. After 30 minutes of consumption, it will be broken down into amino acids and utilized. And after whey protein enters the body, it is broken down into a large number of branched chain amino acids (BCAA), which are important substances for building muscles and can help increase muscle mass. Therefore, people with fitness needs consider whey protein as their first choice. In every 100 grams of whey protein, the proportion of branched chain amino acids accounts for 25%, far higher than that of milk protein and isolated soy protein. But the problem with whey protein may be lactose. According to the process, whey protein is divided into: 1) concentrated whey protein: the most common form, containing a small amount of lactose. 2) Separation of whey protein: contains over 90% protein and almost no lactose. This whey protein can also be tried by friends who are lactose intolerant. 3) Hydrolyzed whey protein: Protein that has been hydrolyzed and can be broken down without requiring strong digestive ability. Overall, whey protein has high utilization efficiency, fast absorption, and a high proportion of branched chain amino acids, but it is relatively expensive and contains lactose.
02
Egg Protein
Eggs have the highest biological value of protein among all natural foods, which is the degree to which the body can utilize it after eating. The body can utilize egg protein to a greater extent than beef, fish, and milk. Egg protein does not contain lactose and will not cause intolerance. If you are a person with severe lactose intolerance and feel bloated when eating whey protein, you can try eating egg protein. The content of branched chain amino acids (valine, isoleucine, leucine) in eggs is also relatively high, but it is not as good as whey protein, and the absorption is slower, so the effect of muscle enhancement is not as good as whey protein. However, overall, it is still a pretty good protein choice. Another characteristic of egg protein is its affordability and easy availability. Advantages: High bioavailability, high proportion of branched chain amino acids, can help muscle growth. Disadvantage: People who are allergic to eggs should avoid egg whites.
03
Pea Protein
Pea protein is a rising star in recent years, particularly sought after by vegetarians. Firstly, pea protein does not contain hormonal substances or trypsin inhibitors that hinder protein absorption, but the presence of phytic acid can affect mineral absorption. However, the phytic acid in peas is less than 1/10 of that in soybeans. The biggest benefit of pea protein is that it has the highest branched chain amino acid (BCAA) in plant protein, which gives it a good muscle enhancing effect. A 12 week randomized double-blind experiment in 2015 showed that pea protein had a muscle enhancing effect comparable to whey protein. Its disadvantage is that some people find it very unpleasant and cannot accept its taste. In addition, because it is a plant protein, its digestion speed is not as fast as animal protein, and the composition of amino acids is not comprehensive enough. Yellow peas are used for pea protein. Advantages: No gluten, no lactose, high branched chain amino acids (good muscle enhancing effect), can lower blood pressure. Disadvantages: Not tasty and low bioavailability.
04
Casein Protein
When it comes to whey protein, we have to mention casein. Because they always appear in pairs. Casein is also one of the components in breast milk, accounting for approximately 40% of breast milk and 80% in cow's milk. Casein is a complete protein, but its muscle enhancing effect is far inferior to whey protein. This is because the structure of casein is very complex, and when it enters the stomach, it will become clumps of curd, and the digestion time is also longer. Therefore, casein cannot quickly increase the concentration of amino acids in the blood like whey protein. However, casein belongs to endurance athletes and can increase the levels of amino acids in the blood for a long time. The effect of whey protein is approximately within the first 2.5-3 hours, while the effect of casein can be maintained for up to 8 hours. Therefore, many sports enthusiasts use casein as a supplement before bedtime. Compared to whey protein, which quickly helps with muscle growth, casein's function is to slow down the rate of muscle damage. The combination of casein and whey protein can achieve the best muscle strengthening effect. It should be noted that a small portion of the population with autoimmune diseases may be allergic to casein, and it is recommended to conduct a small amount of testing first. Advantages: Longer action time, weight loss, prevention of osteoporosis and dental caries, reduction of triglycerides and blood pressure. Disadvantages: Poor muscle enhancement effect, and individuals with autoimmune diseases may be allergic to casein.
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2024-04-22
Shaanxi Huike Botanical Development Co., Ltd.
