Finding the right dietary supplement for achieving your fitness goals requires some thought. According to the National Strength and Conditioning Association, high-quality protein or complete proteins are those with an amino acid pattern similar to that needed by the body. Amino acids are proteins that have been broken down or pre-digested, where the body can immediately use them for protein synthesis.
Amino Acid Benefits
The largest benefit of amino acids is overall convenience. Amino acids can be found in a easy to take capsule, powder or tablet form. According to research published by the "Journal of Applied Physiology," ingestion of 6 grams of branched chain amino aids (BCAA) with carbohydrates within one to three hours after resistance training, have been shown to prevent muscle breakdown by promoting muscle protein synthesis.
Protein Powder Types
Two popular protein powders produced are made from whey or casein. Jeff Volek, associate kinesiology professor at the University of Connecticut, states that both whey and casein are high-quality sources of protein that provide all the essential amino acids needed to build muscle. The main difference found among these milk proteins, is that casein is digested slower than whey; potentially providing a steady supply of amino acids for longer periods of time.
Considerations
When you exercise and engage in resistance training, fibers become damaged and are in need of repair. The amino acid pool or the available amino acids found in the body, provide the means for cells to regenerate itself and grow. According to Ed Howley, physiology professor at the University of Tennessee, protein requirements for general population is 0.8 g of protein per kg of body weight, with athletes requiring 1.5 to 2 g per kg.
Prevention/Solution
Amino acids supplements can aid muscle growth, however, by eating enough protein in your diet, you can accomplish the same task. Amino acids however, can be a convenient way to feed your muscles, if you lack the time to eat properly. Protein powders can vary in the time it takes for it to be digested; since whey protein isolates, contain both whey and casein, it can slowly release amino acids in a time-release manner.
Misconceptions
Protein supplements can also be beneficial for those individuals who have trouble eating enough meals each day to meet their protein requirements. Yet, some are hesitant to try protein powders because they worry that this extra protein supplementing their diet may cause them harm. Howley continues to state that protein intakes, 4 g per kg or less can be digested and processed without any adverse effect on renal (kidney) function.
References
- Nutrition Express: Whey vs. Casein
- "Essentials of Strength Training and Conditioning"; NSCA; 2008
- "Exercise Physiology"; Scott Powers, Edward Howley; 2009
- Journal of Applied Physiology
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