There are two different types of dairy proteins that you should consider adding into sports nutrition diet as a means to building muscle and to adequately recover from your workouts. These dairy proteins are whey and casein. Whey protein is the more popular of the two and is widely used in many protein powders on the market today. Whey protein is a high quality source of complete protein and is easily digested and assimilated by the body. Casein protein is also a high quality protein, but it is important to note that is digests and absorbs into the body and muscles at a much slower rate. Therefore, most sports nutritionist recommend consuming a combination of whey and casein proteins particularly after workouts in order to provide the muscles an immediate source of protein, as well as a slow-releasing type protein in order to stimulate recovery and growth for several hours following an intense workout. It is also recommended that you consume casein protein before bed each night in order to provide the muscles with a continual source of protein and amino acids as a means to prevent muscle breakdown between your last meal of the day and breakfast.
Instead of buying both a whey and casein protein powder (which would be relatively expensive) I combine a cup of plain Greek yogurt with a scoop of whey protein and eat each night before going to sleep. Greek yogurt is a great source of casein protein, not to mention the health boosting probiotics. 1 cup of Greek yogurt has close to 22 grams of protein and by adding a scoop of whey protein powder, this quick meal will provide close to 50 grams of quality complete protein.
No comments:
Post a Comment