So what is the whole protein powder story? In short, eat a piece of chicken and take some branched chain amino acids.
The Full story:
Afters years of reading research about protein intake and muscle strength and hypertrophy I finally noticed something. They always test protein supplements rather than meat. Why? Supplement companies don’t make any money on chicken or steak.
So what does the research say?
-Dairy protein produces a better environment for putting on muscle than soy protein but over longer studies still shows no difference in actual muscle hypertrophy, strength or leanness. Though soy does increase estradiol.
-Slower digesting proteins produce better results than faster digesting proteins.
-Excess blood protein is degraded into uric acid and sent to the kidneys to be excreted, therefor large doses of fast digesting proteins are likely to be a waste.
-Leucine is a limiting factor for protein absorption and utilization.
-Meats are the slowest digesting protein sources. (whey protein is utilized within 2 hours, soy in about 4-6, casein is roughly equivalent to meat at about 8, most meats are between 7-10 depending on the quantity and cooking temperature).
-Amino acids, especially glutamine as long as branched chain aminos like leucine are provided, digest the fastest and are best post workout.
-Leucine, isoleucine and isovaline are rate limiting amino acids and must be provided in adequate amounts.
-Though post workout protein synthesis is important, most protein synthesis occurs during sleep. The primary purpose of post workout protein consumption is to stop muscle catabolism (breakdown) rather than induce muscle anabolism (growth).
Use glutamine and branched chain amino acids (a combination product is best) during or immediately post workout to stop muscle catabolism and increase growth hormone, and eat adequate amounts of great quality meat daily, especially a serving before bed to provide the protein necessary for adding muscle while the body is working the hardest to repair muscle.