Whey, casein or multi-component protein?

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In the old days of Arnold Schwarzenegger, the supplement manufac- turer was stuckelation was still in its infancy and many professional bodybuilders ate pounds of beef steak and drank gallons of milk a day. The first protein products were often consumed with the nose closed so as not to taste them. Thanks to other research possibilitiesand the growing market is all a thing of the past like black and white tube TVs. Today not only can better nutritional supplements be foundtoday we know much better what is important. In the case of proteins, it is not only crucial that all the necessary amino acids are in a suitable ratio to one another. Anyone Taking a Protein Supplement seeks, will therefore look at the ingredients before buying and make sure that the very important BCAAs are contained as essential amino acids in high concentration or that glutamine occurs in higher concentration as a non-essential amino acid. However, their composition is also decisive, as this is decisive for how quickly the body can absorb the nutrients.

For muscle building and maintenance it is not only crucial that proteins are available in the body before or after training but also consistently, since any deficiency is counterproductive. There are of course points where a higher amount of protein makes sense. It is debatable whether a protein shake should be drunk before or after training to promote muscle building. Both possibilities can be correct if proteins are used in the right consistency. If the athlete wants to consume a shake after training, he should rely on whey proteins, as these are absorbed very quickly by the digestion and are therefore quickly available for the stressed muscles. If you prefer to take the shake before training, you should consume a casein protein, as this has to be digested a little longer and is then more evenly and longer available for the body. The bodybuilder should therefore always think a little tactically!

The development of high quality whey protein supplementsnts was considered a milestone and bodybuilders of all classes swore by these rapidly absorbed amino acids. Whey protein is a huge advantage if an acute deficiency is to be remedied quickly. However, these nutrients are not only quickly available but unfortunately also digested quickly and if only whey proteins are ingested, there is a selective oversupply and then the acute deficiency sets in again immediately. Why are casein proteins better? If these are consumed, it always takes a certain amount of time before they are available in the body. They would therefore be unsuitable for remedying an acute protein deficiency. However, they would be perfect as the last meal of the day before bed rest. Even during the sleep phase, the body should be continuously supplied with nutrients and therefore foods or supplements that are digested more slowly are to be preferred here. There may be a shortage for breakfast after all. Consuming a whey supplement now, however, may be too short again before the next meal. Therefore, a multi-component protein would be better now or for any situation in which an acute deficiency is suspected. The whey protein ensures a fast supply, while the casein protein ensures a long supply. In practice, pure whey protein would only be recommended if the aim is simply to make proteins available to the body as quickly as possible and if this meal does not have to provide hours of supply.

Anyone who has read the last section will be tempted to consume a protein shake after getting up, after or before training and before bed rest. Many bodybuilders live with amino acids according to the motto that it can't get too much. On training days, a little more may really be of use, but on training-free days the body's need is lower and should not be covered by a large amount. Unnecessary proteins are metabolized by the kidneys and can put a strain on them. The amounts then have to be really high, however, and drinking a lot helps to flush everything out. Urea is a direct breakdown product of otherwise unused proteins and should generally not build up in the body but should be rinsed out with plenty of liquid. If the bodybuilder wants to consume a protein shake several times a day in addition to his normal diet, he should not drink the maximum dose each time, as this is usually designed for one and on training days two shakes per day. The recommendation for a bodybuilder's diet is that he should eat every three or at least every four hours, including protein. With a minimum recommended 8 hours of sleep, that would be at least 5 meals a day. Even with the use of pure casein proteins, a large shake during the day would be poorly distributed if there is otherwise only little protein in the diet. Consuming a medium-sized protein ration in the morning, at noon, and in the evening and consuming a larger amount of protein either before or after training would be better. Anyone who prepares an omelette for breakfast and has beef steak in the evening has of course already taken in enough protein for the respective time of day. However, if there is little or no protein in the food, several smaller protein shakes spread over the day cannot do any harm, even on non-training days. Whether whey, casein or multi-component pRoteine ​​should be used, however, to be measured according to whether an acute deficiency has occurred and whether this should only be remedied or the protein shake consumed should be held for a few hours.