Protein supplementation can positively influence recovery and muscle gain when taken following weight training workouts, says Juha Hulmi, in an article, "Effect of Protein/Essential Amino Acids and Resistance Training on Skeletal Muscle Hypertrophy," appearing in "Nutrition & Metabolism" in 2010. This may be especially true for women, according to the Mayo Clinic. There are a wide variety of protein supplements, and each provides a different benefit from their use.
Whey Protein
Whey protein is a supplement derived from milk and the cheese-making process. It is full of all the essential amino acids that the body needs. Whey protein is digested quickly and is prudent for post-workout use. Whey has been shown to suppress hunger and can be a vital tool in weight management, according to Dr. Donald Layman's article "The Role of Leucine in Weight Loss Diets and Glucose," appearing in the "Journal of Nutrition" in 2003.
Casein Protein
Casein is also a derivative from milk and the cheese-making process; however, casein protein is slower to digest than its whey counterpart. This slow release means that the body is supplied with protein over a much longer period. This can keep the body in a positive nitrogen balance, which leads to an improvement in muscle gains. This makes casein a versatile protein for both early morning and late night consumption. Early morning use can curb hunger, while late night use ensures protein is available for muscle repair at night.
Soy Protein
Soy protein is derived from soy beans. Soy is one of the few plant based proteins that contain all of the essential amino acids the body needs. This makes soy a great option if you are lactose intolerant or are a vegetarian. The FDA has also allowed soy products to state that they lower the risk of heart disease. The reason is that soy has been shown to reduce total cholesterol and triglyceride levels, according to Irene Berman-Levin in "Dr. Irene's Nutritional Tidbits."
References
- "Nutrition & Metabolism"; Effect of Protein/Essential Amino Acids and Resistance Training on Skeletal Muscle Hypertrophy; Juha Hulmi, Christopher Lockwood, and Jeffrey R Stout; June 2010.
- MayoClinic.com: Eating and Exercise - Time it Right to Maximize Your Workout
- "Journal of Nutrition"; "The Role of Leucine in Weight Loss Diets and Glucose Homeostasis"; Layman D; 2003.
- Whey Protein Institute: Benefits of Whey Proteins
- Bodybuilding: Casein Protein Info And Products
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