Myth 1: Protein is Protein
Truth: This is the worst generalization in the history of nutrition that we’ve ever heard. First off, there are thousands of different types of protein at the molecular level. It appears there are two sides to every protein debate: isolate vs. concentrate, quick release vs. sustained release, and whey vs. casein.
The absorption rate is the speed at which protein is digested. Quick-release proteins like whey hit your muscles faster, ideal for post- or intra-workout shakes when your muscles are literally starving. Sustained-release proteins like casein have a much slower absorption rate, hence the recommendation to drink a casein shake at night. So what’s the right answer? Both!
If you’re not going to go out and stock up on multiple types of protein powder, find a good combination of whey and casein with a high P-cal (percentage of calories from protein). No need for fillers.