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Powerpress
OFFLINE
Posted: 11/10/2009 13:46
One thing that most people don't know is that your muscular system is a grouping of functional amino acids that connect to each other and slide together to allow movement(myosin filaments). When you workout these muscles, the connections in between the muscle fibers is torn down and broken apart. To repair this to allow full movement you must replace the connections with more amino acids. The best way to get this is through high levels of protein, like chicken, steak, fish, peanuts, milk products, eggs, etc; however, this is not very easy when you are finishing up a sporting event and don't have time to cook up a meal, especially due to the fact that your best window of muscle building is to ingest protein within 45 minutes after activity. This is where protein powder comes into play.

Protein powder is not a secret at all, but it seems that people think they should only take it after workouts. Protein will help recover from all activities that require muscular exertion in short bursts(football, basketball, track) and in long distance(cross country, soccer, cycling). Some long distance people may be scared of putting on weight, but a good quality protein will just put on lean muscle; calories build bulk. This brings me into the different types of protein.

There are many different types of protein and they all have their positive functions that you can take advantage of. The most common type of protein sold is whey protein. Whey is derived from milk and is very fast digesting. It usually has a high level of BCAAs and is perfect for an after activity shake to put your body back into muscle building mode(***). Whey comes in a few different forms, the difference being the speed of absorption. Casein protein is a slower digesting protein that is not very common in a lot of food so powder is probably the best way to get it. It is now more available in powders since some companies are adding to their whey blends(syntha-6, nitro core 24, ultimate muscle protein). Casein is great for meal replacement due to the fact that it takes a while to digest. Soy protein is probably the second most common type of protein powder. For many years soy was used as a way to boost estrogen for women in menopause, but that is quickly becoming a wives tale. Soy is also slow digesting like casein so it is great for a meal replacement and it also raises nitric oxide levels which boost gH release. Some other types of protein that you may find that are up and coming are goat whey, milk protein, red meat protein, and rice protein(good for vegans).

Try some of the proteins listed and see which one you like best. Protein is becoming better and better tasting by the day so you will probably find one you like. If you want to try this after your sporting event just buy a shaker and put your powder in the shaker(about 30-50g) and bring a bottle of water. When the event is over mix the powder and drink within 45 minutes to induce muscle recovery and prevent too much soreness.
Brooke
OFFLINE
Posted: 01/20/2010 22:03
Great info. I've had some runner friends ask me about the best type of protein for them to use, I'll pass this along.
pagiffin
OFFLINE
Posted: 02/28/2010 00:58
Do you need to take BCAA supplements besides the whey protein?
Powerpress
OFFLINE
Posted: 03/04/2010 00:18
There are a lot of BCAAs in most protein powders; after all, amino acids are the building blocks of protein. That is one way that I usually judge my proteins by the amount of BCAAs and Glutamine per serving. You can also take a BCAA product, but I wouldn't do it at the same time as the protein(overkill). BCAAs are great with and in between meals to keep you in a non catabolic state(ha ha the A word is censored on here). Some people prefer to take their BCAAs before and during workouts for the same reason. Activities such as cardio can eat up some muscle so a BCAA drink is great during to preserve the muscle you worked so hard to build.

At http://www.paramount-supp...ements.com there are great tasting BCAA drinks like Extend, BCAA blast, BC+EAA, Glutamine Select, and some others.
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