Current research on protein supplementation has focused on the effectiveness of post workout (PWO) consumption of specific proteins and or amino acids. Further research shows that PWO protein supplementation can significantly increase skeletal muscle protein synthesis and reduce protein break down in muscle, especially if intake is timed properly.
Whole foods, protein supplements and amino acid supplements are the primary sources of PWO protein. Most commercially available protein supplements are produced from sources such as milk, egg albumin, soy, wheat, and collagen.
During an intense resistance training workout, your muscles and connective tissue sustain intense levels of damage and stress. This process is a necessary part of the process of strength development and hypertrophy. The activated skeletal muscle sustains significant microtrauma and may remain in a catabolic (tissue breakdown) state for some time after the workout. Providing muscles with the necessary protein after resistance training has a great impact on the accumulation of skeletal muscle protein, which leads to proper repair and growth of muscle tissue.
If you are trying to build muscle and or enhance recovery, you should make every effort to maintain positive protein balance throughout the day and especially after training. Three different methods of protein supplementation that you might consider to help maintain this balance are whole food, protein powders and amino acids (AA) supplements.
Whole Food Proteins:
The most basic method is the whole food approach. Dietary protein comes from food sources such as meat, eggs or milk. Supplementing with whole food proteins is relatively cost effective and can generally be considered safe, as long as the food source is not overly processed. Proteins from whole food sources are rich in most AAs and micronutrients and effectively create the necessary surplus of calories and AAs to assist in muscle recovery. A down side is that cooking is time consuming and requires some planning.
A few whole foods are worth mentioning because their relatively high protein content. Fish has an AA profile rich in glutamic acid and lysine. Glutamic acid is a precursor to glutamine, which has been shown to enhance PWO glycogen restoration. Cold-water species such as tuna and salmon also contain omega-3 fatty acids, which are valuable due to their anti-inflammatory properties. Beef is also an excellent source of protein. Beef is rich in zinc and iron and contains high amounts of protein that is rich in essential AAs (EAAs). Chicken, arguably the most versatile and popular meat is also a high quality protein rich in EAAs. Eggs, specifically egg whites are another popular addition to the diet. Each egg white equals about 5 grams of pure protein. Whole eggs are also high in B, D and E vitamins. Boiled eggs could be a convenient protein source for a client on the go. Milk shows promise as a PWO beverage as milk protein consists of both whey and casein, and milk contains necessary carbohydrates that facilitate PWO glycogen restoration.
Protein Powders:
There are many different types of protein supplements and they differ in source and content. Most of the modern protein supplements are whey varieties. Whey protein is isolated from milk protein and is different from milk’s primary protein, casein. It is inexpensive to produce and is high in BCAAs and glutamic acid. Whey is regarded as one of the highest quality proteins based on its ideal AA profile (richness) and its high digestibility.
Whey protein comes in different varieties; concentrate, isolate and hydrolysed. All are high quality proteins. The differences among the 3 are based on the amount of processing involved and the amount of protein per gram. Whey concentrate is the least processed and has the least available protein. Whey isolate is processed more to increase the amount of protein and remove impurities. Hydrolysed whey is pre-digested by enzymes, breaking the protein molecules into smaller peptides. This allows the protein to rapidly enter the bloodstream. This quick assimilation rate is a major benefit of whey protein in general. Some research, however, suggests this to be a problem when AAs flood the blood stream too quickly and the muscles can not use them quickly enough. The result is that they can be stored as fat, converted to glucose for energy, or broken down and excreted. With whey, smaller doses maybe more cost effective and help prevent wasteful consumption.
Amino Acid (AA) Supplements
AA supplements show great efficacy in increasing protein synthesis. These supplements contain varying amount of either EAAs, or a combination of EAAs and nonessential AAs (NEAAs).
Taking individual AAs alone or with an additional protein source may also be an effective PWO technique. According to recent research, specific AAs added to PWO supplements, specifically protein, show potential to elicit independent effects. Proteins with high levels of leucine, BCAAs, or glutamine are more ideal for muscle building and recovery. Leucine, for example, induces a significant increase in insulin, even when compared to carbohydrate feeding. Insulin helps shuttle protein into the muscle and higher levels of insulin generally correspond to reduced levels of protein degradation. Consequently, proteins with high levels of leucine facilitate an increase in net protein balance. The addition of BCAAs can reduce the need for PWO carbohydrates as BCAAs are available for conversion into glucose. These AAs are all available in high quality proteins, but the addition of the individual AAs can alter the AA profile and in effect, create an ‘engineered’ protein that may be of greater benefit to a strength client than a naturally occurring protein.
The Final Piece
The reality is that there is no ‘magic bullet’ for PWO protein supplementation. Many protein sources are adequate and most proteins, whether supplement or whole food, will yield some results. The question is ‘will it yield the best results?
Check the ingredients label on supplements to ensure that the proteins are derived from quality sources, such as whey, egg, and or casein. Some protein manufacturers will claim superior proteins on the label but provide a miniscule amount of true high quality protein complimented by a majority of lower quality protein.
Another important factor might be the taste. If you don’t like the taste, you may be reluctant to drink or take the supplement. Hydrolyzed whey, for example, has an extremely bitter taste and despite its high quality protein it is a hard supplement to swallow.
Many protein supplements have added AAs already (leucine, glutamine, arginine and BCAAs are popular additions), so they maybe adequate for PWO needs.
Whole foods are a viable solution for PWO proteins also, and foods such as turkey sandwiches, boiled eggs and chicken breast can all be prepared ahead of time and stored for PWO consumption.
How much protein do you need? PWO protein benefits appear to be dose independent and 6-40g of protein will induce simular effects on protein synthesis. As long as the client’s daily protein requirements are met, the PWO dose does not need to be large.
It is necessary to become accustomed to the habit of immediate PWO nutrition. The act of consuming the PWO meal or shake must be considered part of the workout. The sooner the protein is consumed after the workout the better the results will be.
A well-rounded PWO protein program (consumption and timing) is equally as important as the training program and failure to adhere to a PWO nutrition program based on sound, proven principles can hinder your performance and results.