Protein provides the building blocks for your skeletal muscle.
Protein provides the building blocks for your skeletal muscle. Widespread research has been done on various types of protein ranging from milk derived protein (whey and casein), plant derived protein (wheat and soy), and egg protein.
Complete vs Non-Complete Proteins
Amino acids are the building blocks of protein. Essential amino acids are those that we cannot produce internally within our own bodies. The eight essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Arginine is an essential amino acid required for the young.**** Complete proteins are those which contain all of the essential amino acids. Examples of complete proteins are meat, eggs, and dairy based proteins. Incomplete proteins, on the other hand, are those that lack one or more of the essential amino acids. In general, any plant based protein is incomplete. This includes wheat based proteins and legumes based proteins.
Whey vs Casein
Milk contains both whey protein and casein protein. 20% of milk contains whey protein, while 80% is casein protein. Whey protein is water soluble, mixes easily, and is rapidly digested in the body. Casein on the other hand is water insoluble and is slowly digested in the body. Digestion rate is dependent on the solubility of the protein. This is the degree at which amino acids are freed into the plasma. Since whey protein is soluble, it is more rapidly absorbed, unlike casein. Whey protein, like the one contain in trimino, is fast digesting and is ideal for recovery following training. Other fast digesting protein sources include egg whites as well as proteins that are lean and have very little fat. There is a distinction between the quality of protein and the digestion rate when compared to the body’s ability to rebuild and repair muscle tissue. Whey protein consumption allowed for 93% greater muscle protein synthesis (rebuilding muscle) when compared to casein consumption at 22 grams per serving. Whey protein allows for higher levels of plasma essential amino acids.
Wow, very helpful info. Thanks for the great post! Can you tell me how much protein is recommended daily?
Yes, I’ve been looking for that info too and can’t seem to find it. Is there some sort of table that shows the recommended daily intake for protein? thanks!
Hi Chandu and Ken, thanks for your comment. We are in the process of creating a calculator that will give you this information. We should have the calculator tool within the next month. Best, Trimino