Fast and slow proteins? Say what?
Well Bulk fans, not all proteins are the same.
Some sources of protein are very quickly absorbed by the body and some very slowly feed protein to the muscles.
So, what does this mean when choosing a protein powder?
Well, slow and fast release proteins are both very useful in reaching your goals but are used at different times of the day, for different reasons.
Today we’re looking at slow and fast release proteins and how you can incorporate both into your diet.
Let’s find out more…
The role of protein
When talking about different forms of protein, it’s important to know how protein is used in the body.
When digested, proteins are broken down to their simplest form, amino acids. These amino acids are then delivered to muscle to support the growth and repair of muscle and tissues in your body.
The time it takes to break down protein into amino acids and deliver them to muscles varies, it really depends on the type of protein.
This is where our fast and slow release proteins come in…
Fast release proteins
These are the proteins we all know the most about, they’re rapidly absorbed by the body and reach your muscles in record time (within 30 minutes usually).
The reason these kinds of protein sources are so quickly absorbed is that they’re easy to digest and breakdown, which allows the protein to make its way through your body so much quicker.
Fast-acting proteins are ideal when you need protein to get to your sore muscles fast, ie post workout.
Whey protein is the most common fast release protein out there. Whether it’s WPC, WPI or hydrolysed whey; whey protein dominates the supplement world particularly in post-workout formulas.
Whey is super creamy which makes it easy to flavour and means that it tastes like drinking a milkshake (yum) this is why it’s so popular. Not to mention it’s very effective in delivering the necessary amino acids to your tired muscles after a workout.
Whey isn’t the only option though, take Future Whey for example. Future Whey is a combination of free-form amino acids which makes it a top post workout choice as it’s super-fast acting.
For vegans, our Earth Protein is a great fast protein source. The combination of rice and pea proteins provides a similar amino acid spread to whey as well as fast absorption which is ideal post workout.
Overall fast release protein is ideally taken when you need protein straight away, so after a workout or any other exercise where you might need recovery support. A quick shake is also a useful snack in-between meals for an added protein boost.
So now you’ve got your fast release protein sorted, why would you need to supplement with a slow release protein?
Slow release protein sources are just that. They’re slow to digest and deliver amino acids to the body over an extended period of time. Slow release proteins such as casein can supply the muscles with protein for up to 12 hours or more.
Slow release protein is great for several reasons. It helps to keep you feeling full for longer, this makes it a great choice when you aren’t able to have regular meals during the day or as most people use it, before bed. The continued supply of protein to the muscles overnight helps with recovery and muscle growth and can help prevent you feeling quite as sore and achy in the morning.
In terms of actual meals, whole foods are generally slower to digest so meat and veggie protein sources will take longer to break down than a fast release protein powder would.
Options in our range
Whey Based choices include our Protein Matrix+, WPI and WPC. Our Hyper Hydrolyse is especially fast acting as it utilises hydrolysed whey, a refined form of whey that’s even easier for your body to digest.
Future Whey is our new post workout fave. It’s refreshing and light and as its made from free form amino acids, it offers lighting fast absorption.
Our most popular slow release protein is without a doubt Micellar Casein. It’s thick and creamy, keeps you feeling full and delivers aminos to sore achy muscles for up to 12 hours.
Calcium caseinate works in a similar way feeding muscles for up to 12 hours but is also virtually lactose free. So if the lactose in Micellar Casein negatively affects you, try Calcium Caseinate.
A few of our protein treats also contain slow release proteins such as our Quick Protein Mousse and our Whey Hot. They’ll keep you full for quite some time and taste delicious; an amazing clean dessert choice.
There you go, all you need to know about slow and fast release proteins! We hope this helps you better understand how they work and how they can be a useful tool for your diet.