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proteins
branched chain amino acids
casein protein
nutrition regimen
workout nutrition
egg protein
best suit your needs
quality protein
protein powder
soy protein
healthy option
Proteins Sources Simplified!
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Proteins Sources Simplified!

If you want to build muscle or lose fat, you need protein. One of the easiest and most convenient ways to add some extra protein into your diet is a good, quality protein powder. There are so many options out there, leaving you with the big question of which one should to choose. Hopefully the following information will simplify the options available and help you pick the one or ones that best suit your needs.

Whey protein is a great source of quality protein. It's a milk protein that is the liquid by-product of cheese and digests quickly, sending amino acids though the bloodstream and directly to your muscles. Whey protein contains all the major muscle building (and mending) amino acids, which makes it a complete protein. It's also packed with branched chain amino acids (BCAAs), especially leucine, the amino acid that turns on the muscle growing process (protein synthesis). Protein synthesis stimulates fatty acid oxidation as well as muscle growth, and has the added benefit of burning quite a few calories in the process! Studies have proven that whey protein aids in both muscle building and fat burning.

Casein protein is another milk based protein powder, but unlike whey, it digests slowlyand releases a steady stream of aminos into your system. This makes it an excellent addition to your post workout nutrition regimen as well as a great pre-bedtime shake. Another benefit of casein is the high level of glutamine it contains - glutamine is vital when it comes to supporting muscle growth, and also aids in immune support, helping to preserve muscle tissue and warding off fatigue.

Soy protein is a plant based protein, and the only one to yield the same muscle building amino acids as whey. One advantage it has over both whey and casein is that it contains more glutamine and arginine, both known to enhance recovery and aid in immune system function. Due to it's processing, soy is also a hearth-healthy option.

Egg protein is a nutrient rich source of high quality protein that contains virtually no carbs or fat. It also contains high levels or leucine and arginine, both vital to the muscle building process. Egg protein falls somewhere between the fast-digesting whey and slow-digesting casein, so it boosts protein synthesis while slowing muscle protein breakdown, making it an ideal source of protein any time of day.

There are several other protein powders out there (goat, hemp etc), but whey, casein, soy and egg are the four I like best and think are the most beneficial when added to your nutrition regimen. None of us want to work hard in the gym and never see results because we can't eat enough chicken breast or tuna in a day to get the protein we need, so adding a couple of protein shakes throughout the day solves that dilemma. Hopefully this article has helped outline the benefits of these four protein sources and made it a little easier to choose which ones you should use and when!


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