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Which protein source is best to speed up muscle repair & synthesis post workout?


Use THIS Protein NOT that Protein – Guide to Protein Powders – Thomas DeLauer

Whey is Highly Insulinogenic

  • Whey protein-based products contribute to elevations of postprandial insulin and basal insulin-like growth factor-I (IGF-I) plasma levels – it elevates insulinemia
  • This is problematic as it has been touted that whey protein could be detrimental long term, as hyperinsulinemia can down-regulate the insulin receptor and lead to insulin resistance
  • A study published in the journal Nutrition & Metabolism found that consumption of whey triggers a higher insulin response than compared to the consumption of white bread
  • Specifically, whey ingestion resulted in a 1.2- to 2.8-fold increase in plasma concentration of leucine, isoleucine, valine, threonine and lysine relative the basal plasma levels and those obtained after ingestion of white bread
  • Postprandial amino acids, glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide 1 (GLP-1) responses were higher after whey compared to white bread
  • Researchers concluded that “whey protein exerts its insulinogenic effect by preferential elevation of the plasma concentrations of certain amino acids, GIP and GLP-1”

Problem with Casein Proteins

  • Because casein digests so slowly, natural morphine-like substances in casein known as casomorphins, act like opiates in the body as they enter the bloodstream
  • Just minutes after you eat a dairy-based food, the casein protein begins to break down. This releases the drug-like casomorphins, which attach to opiate receptors in the brain and cause severe addictions to dairy products
  • Casein’s slow digestion rate also puts great strain on the digestive system

Pea Protein

Popular sources of animal protein like dairy and meat are rich in EAAs, making them extremely popular among people looking to improve their their body composition, whereas the protein found in many vegetables aren’t, making them less conducive to muscle gain

Pea protein, however, is an exception because it’s rich in all nine essential amino acids except for methionine

Pea protein is derived from ground yellow split peas and often from a mechanical rather than the chemical separation of soy and whey proteins – this allows the pea protein to also retain soluble fiber, which is known to provide many benefits to both cardiovascular and gastrointestinal health

Pea protein uses fewer resources (water and fertilizers namely) and seems to be less environmentally impactful than other proteins

Pea protein, when hydrolysed, may yield peptides with bioactivities, including angiotensin I-converting enzyme inhibitor activity (ACE inhibitor)

Polyphenolics, in coloured seed coat types in particular, which may have antioxidant and anticarcinogenic activity, saponins which may exhibit hypocholesterolemic and anticarcinogenic activity, and galactose oligosaccharides

Pea vs Whey – Study (Journal of the International Society of Sports Nutrition)

  • 161 males, aged 18 to 35 years underwent 12 weeks of resistance training on upper limb muscles:
  • Pea protein (n = 53), Whey protein (n = 54) or Placebo (n = 54) group
  • All had to take 25 g of the proteins or placebo twice a day during the 12-week training period
  • Increases in thickness were significantly greater in the Pea group as compared to Placebo whereas there was no difference between Whey and Pea
  • Performing a sensitivity study on the weakest participants (with regards to strength at inclusion), thickness increases were significantly different between groups (+20.2 ± 12.3%, +15.6 ± 13.5% and +8.6 ± 7.3% for Pea, Whey and Placebo, respectively
  • Increase in the maximum concentric torque between D0 and D84 was +8.8 ± 8.9 N.m for the Placebo group, +10.9 ± 9.9 N.m for Whey group and +10.7 ± 7.6 N.m for Pea group.

Collagen Protein

  • Collagen’s amino profile is tailored more towards muscle recovery rather than muscle growth – collagen makes up our bones, tendons, connective tissue, and muscles.
  • That is why it’s one of the most important nutrients for maintaining bone and joint health, as well as speeding up recovery time for strains, sprains, and other soft tissue injuries.
  • Collagen also contains the amino acids proline and glycine, which are natural anti-inflammatories and powerful immune system boosters.
  • Immune system cells are the first to respond to any form of injury and stimulate the body’s healing process — which is why supporting immunity through your diet is the most important place to begin for wound and injury healing.
  • Collagen helps to promote a healthy inflammation response by speeding up the repair of connective tissues that are damaged, and thus inflamed, during an intense workout.

Which protein sources are ideal to hit our protein goals?


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