The characteristics of different types of protein
Abstract: There are many types of protein supplements, such as: whey protein, casein, soy protein… Can you tell the difference between them? With these products, how do you choose the one that suits you?
Keywords: protein, soy protein, nutrition
- Whey protein
Derived from milk, whey protein is called “the king of protein”. It also meets all the requirements for being king: high protein content, low fat, low cholesterol, reasonable amino acid composition, high digestion and absorption rate…
Whey protein can stimulate 68% increase in protein synthesis. But the half-life of whey protein is very short. Do not use more than 30g at a time. Taking it with milk can prolong its digestion time and further increase its absorption in the intestines.
After training, whey protein is the best protein supplement, which can quickly fill the demand of muscle cells for protein, and is most conducive to the body to grasp the “golden period” of muscle growth and repair after exercise.
The protein in milk is mainly casein, which is a complete protein (a type of protein that contains a complete range of essential amino acids, sufficient content, and appropriate ratio to each other, which can maintain life and promote growth and development) and is a high-quality amino acid supply source.
The digestion time of casein is very slow, generally over 2.5 to 4 hours. Long-lasting release of amino acids into the blood can slowly increase plasma amino acids (stimulate protein synthesis by 31%). It is more suitable for use before going to bed to ensure the body’s continuous supply of protein and amino acids at night.
- Soy Protein
Soy protein is the only complete protein among plant proteins. More than 20 kinds of trace elements, no cholesterol; contain isoflavones; rich in iron; improve cholesterol metabolism; increase nitric oxide content (vasodilator effect)
Soy protein includes various amino acids needed by the human body, and the ratio is more appropriate. The absorption and utilization rate of soy protein is lower than that of whey protein, but because soy products also contain “soy isoflavones” that help maintain women’s health, it is very suitable for women and people with three highs.
- Wheat protein
Wheat protein is the protein contained in crop wheat, and its protein content is not high. But it is worth noting that: wheat protein contains 40% glutamine.
Glutamine has the benefits of increasing muscle strength, improving endurance, preventing muscle protein decomposition, and enhancing immunity.
- Egg protein
Each 100 grams of eggs contains about 13 grams of protein. The biological value and absorption efficiency of egg protein are lower than that of whey protein. But its digestion time is relatively medium, generally 1.5 to 3 hours. Therefore, protein can be continuously provided to the body.
Different types of proteins have different characteristics and purposes.
Through comparison, we found: the efficacy ratio and net utilization rate of whey protein are the highest; the digestion time of casein is the slowest among them, followed by egg protein; the glutamine contained in wheat protein is also more suitable for fitness people; soy protein is more suitable for women and people with three high population disease.