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Post-Workout Protein - Three Steps to a Whey Better Shake

Our resident expert, Jim Stoppani, Ph.D., keeps you in the know about protein.

Post-Workout Protein - Three Steps to a Whey Better Shake

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Whey Protein isolate and concentrate are considered to be the best post-workout protein sources. Whey sends amino acids to muscles to quickly boost recovery and kick-start muscle growth. But taking just a whey isolate or concentrate may not be enough to maximize gains. Whey hydrolysate and casein can speed the uptake of aminos and extend their absorption, respectively.

Whey Concentrate/Isolate.

Whey protein concentrate typically produces a protein powder that is about 80% protein. Whey protein isolate is more refined—usually 90% or higher. While concentrate isn’t as pure, the gentler processing used typically leaves more of the beneficial whey peptide fractions intact, so both forms of whey have their nutritional benefits

Hydrolyzed Whey.

Whey protein can be predigested in the lab for even faster absorption. Hydrolysis is the process of severing whey protein chains to create small fragments, known as peptides, which your digestive system doesn’t have to break down itself and can thus be absorbed and delivered to muscles faster. This speed is critical to get post-workout muscle growth started asap.

Casein.

Useful for its slow and steady digestion, and, ultimately, sustained protein synthesis, casein forms multilayered clumps of protein in the stomach that are digested sequentially over time. Look for it in the form of caseinate (such as calcium, sodium, orpotassium caseinate), or get
micellar casein, which is less soluble in fluids but digests even slower than caseinate.

Mix and Match - This table lists several name-brand protein powders that contain at least two of the three forms of protein discussed above.

Supplement Servings Whey Concentrate/Isolate Hydrolyzed Whey Casein Other Protein Forms
CytoSport Muscle Milk 32 Yes Yes Yes Yes
Dymatize Elite Gourmet Protein 28 Yes Yes Yes Yes
GNC Pro Performance AMP Amplified Wheybolic Extreme 60 17 Yes Yes No Yes
Nutrex Muscle Infusion Black 24 Yes Yes Yes Yes
ProSource NytroWhey Ultra Elite 28 Yes Yes Yes No

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CytoSport Muscle Milk
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Dymatize Elite Gourmet Protein
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GNC Pro Performance AMP Amplified Wheybolic Extreme 60

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Nutrex Muscle Infusion Black
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ProSource NytroWhey Ultra Elite

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