Protein supplements can be safely mixed together or consumed individually to combine the proposed benefits of each. Although they are similar in many ways, they differ in how quickly they're absorbed. You can combine a slow-absorbing protein with a faster-absorbing protein for an immediate spike in amino acids -- the body's usable form of protein -- as well as a steady stream of them over an time. Consult your doctor before consuming and/or mixing protein supplements.
Protein Blends
You can purchase pre-mixed protein blends that contain two or more types of protein, such as whey/casein, egg/casein or egg/soy/whey. Whey and casein are derived from milk. You can also purchase these proteins individually, which is probably the better choice. While you can mix just about any type of protein with other proteins, it may not result in the effect you were hoping for. For example, when casein is mixed with whey, the casein slows the absorption of whey. This is according to professional bodybuilder Eric Satterwhite of Bodybuilding.com, who says the casein binds to other proteins in your digestive tract and slows their absorption.
Whey/Casein
Despite the fact that whey and casein do not provide optimal results when consumed at the same time, they do offer benefits when consumed at specific times of the day. Whey protein is a fast-absorbing protein that is ideal for a post-workout shake. Your muscles need amino acids soon after a workout to start the recovery and muscle-building process. Casein takes three to four times longer than whey protein to digest and absorb into your bloodstream, according to Satterwhite. This makes casein an ideal choice before bedtime or in the morning, when your body can use a long, steady stream of amino acids.
Amount
There is no exact amount of whey/casein mix that is ideal for everyone. However, total protein supplement intake should not exceed your body's need for protein. According to the University of California, Los Angeles, a strength-training athlete typically needs 0.73 to 0.82 g of protein per pound of weight per day. For example, a 170-lb. person would need 123 to 139 g per day. Aim for 15 to 20 g of whey per day and the same amount of casein. Two shakes or protein bars per day are usually enough.
Choosing Whey
There are two types of whey protein supplements, including isolates and concentrates. Isolates are the purest form of whey protein and may offer the best results, but they are also more expensive. Concentrates contain a greater amount of fat and lactose, so if you have a milk allergy, you may want to avoid concentrate formulas. Some whey supplements combine the two types of whey to improve the quality while keeping the price reasonable. These are a cost-effective choice. Consult your doctor before using whey and casein protein supplements.
Member Comments