A very relevant question nowadays is what type of protein is the best to use? Find out which is best for bodybuilders - fast or slow proteins. High-intensity activities alone are not enough to grow muscle mass, and athletes should pay great attention to their nutrition. Protein enters the body with food, but this is not enough and you have to use protein sports supplements. Even novice athletes know this, and the main question is when and how much protein to take? The biggest debate right now is around fast and slow proteins and their value to athletes. Today we will try to figure out which is better for bodybuilders - fast or slow proteins.
Differences in protein sources
One of the main points of discussion is the differences and benefits of different protein sources. It is safe to say that there are differences. When talking about fast and slow proteins, you can draw an analogy with carbohydrates (simple and complex). The more complex the structure of any sugar, the slower it will be absorbed by the body and, therefore, its effect will be longer.
For example, take a medium sized apple and potato. Both products contain on average about 20 grams of carbohydrates and are practically free from fat and protein compounds. Potatoes contain complex carbohydrates that are slow to digest. At the same time, an apple is made up of simple carbohydrates and when consumed, sugar and insulin levels rise almost instantly.
The situation is similar with proteins with different absorption rates. It has been established for sure that fast and slow proteins exist, it remains only to answer the question - which of them are more effective.
It should be said right away that for ordinary people, the rate of protein absorption is not at all important. But this is quite an important indicator for athletes. Let's go back to carbs and glycemic index again. Complex carbohydrates have a low index and are slowly absorbed by the body. For this reason, insulin levels do not rise sharply, and therefore, the body does not accumulate fat.
But with proteins, the situation is exactly the opposite. The most common comparisons are whey protein (fast) and casein (slow). When ingested, whey protein is processed within a couple of hours, and casein takes a much longer time to digest, which allows the body to provide protein compounds for a longer time.
Since bodybuilders must maintain high levels of amino acid compounds, they need to eat frequently. The best receptions are every three hours. Thus, it can be assumed that fast protein has a significant advantage over slow protein and the use of the latter does not seem rational. It should also be remembered that whey proteins contain all valuable biological fractions, for example, IGF-1, lactoferin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulin. All this indicates a higher biological value of fast proteins. Since most of these substances are easily destroyed in the stomach and intestines, the athlete needs to take large doses of protein. There is also natural logic in this reasoning, since a woman's milk contains similar substances.
For athletes, the rate of protein absorption is of fundamental importance, but there is another nuance that should be paid attention to. The system needs rest. A certain amount of energy is spent on the processing of food and, as a result, in the end, the body receives less of it. This may explain the results of a large number of studies in which whey proteins were found to be more effective than casein. Now we are not talking about the fact that casein is completely useless for athletes. In this regard, it should be recalled the results of studies that have proven that slow protein has high anti-catabolic properties. This can significantly reduce the processes that destroy muscle tissue.
Some scientists suggest that all proteins provide approximately the same rise in insulin levels, which helps maintain the required level of amino acid compounds. But it is important to understand that with frequent use of whey protein, an athlete can not only maintain a high level of amino acid compounds in the body. This level will be superior to that which can be achieved with slower proteins.
Speaking about which is better for bodybuilders - fast or slow proteins, it is impossible not to raise the issue of more frequent use of casein. What can happen in this case? At the very least, the appetite for the main food will decrease and intense gas formation will begin in the body. In the worst case, nausea may appear and the work of the gastrointestinal tract may be disrupted.
Of course, casein can be taken, but in small doses and not very often. If you are serious about training and trying to maximize muscle gain, then you should not build your nutrition program around slow protein.
Based on the available practical experience, it can be argued that casein can be used as the main protein supplement only by a small number of athletes who have a long training experience, and their training is very intense. If the athlete does not have the opportunity to frequent the gym with the required frequency or is limited in the choice of sports protein supplements, then the optimal way out of this situation is to use a combination of fast and slow proteins to maintain the gained mass. It is very difficult to count on more in this case.
For more information on protein classification and optimal choices for bodybuilders, see this video:
