When you think about protein supplements, the first that comes to mind is probably whey protein. It’s been around forever and is tried and true. Whey protein is one of the most popular forms of protein on the market that just about every bodybuilder is using. Fast, medium, and slow-digesting proteins that are blended together create some of the best options available today.
If you want to use a protein powder to its optimum effect, then you need to understand what exactly fast-digesting, medium-digesting, and slow-digesting protein sources can do for you.
In this article, we will look at all three forms and why TOGETHER they may suit your muscle-building wants and needs.
What is a Fast-Digesting Protein?
Fast-digesting proteins are the type of protein that is generally digested within 1 to 2 hours. As the name would suggest, the digestion rate is incredibly fast, and this is to help get the nutrients out to the working muscles to help kickstart the recovery process.
These types of protein sources are whey protein isolate and hydrolyzed whey protein (a broken-down version of whey). They are also extremely “clean” versions of protein supplements in that they don’t contain much (if any) carbohydrates and fat. These are great for those who have digestion sensitivities and who may suffer from a lactose intolerance.
What is a Medium-Digesting Protein?
A medium-digesting protein is a source that is usually digested within 2 to 5 hours, and it includes proteins such as egg whites, whole egg, rice/soy, pea protein, as well as the extremely popular whey protein concentrate.
If you were looking at a standard whey protein concentrate powder that you would find in many protein supplements, this form will generally get digested in around 2 to 2.5 hours.
What is a Slow-Digesting Protein?
Slow-digesting proteins are digested over a period of 4-7 hours, depending on the protein source. The most commonly used protein in this classification is casein.
Casein allows for the release of amino acids extremely slowly into this system. This provides the user the ability to prolong the release of amino acids over a longer duration when compared to other forms such as whey protein concentrate and whey protein isolate. Casein is the perfect protein source to take before going to sleep, as it helps improve muscle recovery and can reduce muscle breakdown (catabolism) during a seven-hour (or longer) sleep duration when fasting naturally occurs.
Now that we know the basics of the three types of protein, let’s get into each of their individual benefits.
What Are the Benefits of Each Type of Proteins?
When choosing the appropriate protein powder to suit your needs, it is all about what you want from your protein supplement. Are you looking for a protein powder to simply improve your post-workout recovery? Or perhaps you are trying to increase your overall daily protein intake? Maybe your goal is to help feel more satiated between your meals and manage your hunger while dieting and on a calorie deficit?
Protein powders, as we know, have various purposes and functions. Some sources of protein are absorbed by the body very quickly, while some slowly break down and feed your muscles.
Fast-digesting, medium-digesting, and slow-digesting proteins are all beneficial in reaching your objectives and supporting your goals, but let’s look at each of their benefits.
Benefits of Fast-Digesting Proteins
- Fast-digesting proteins such as a whey protein isolate (WPI) are easy to digest and break down, hence the quick absorption process.
- They are also ideal for when you need added protein in your diet to help recover your sore and torn muscle fibers post-workout.
- Whey protein isolate is the most common fast-digesting protein source. It is effective in delivering the essential amino acids (EAAs) to your muscles following intense workouts.
- While fast-digesting proteins are fine to use in almost any situation, anytime during the day would be ideal, but it shouldn’t be your first choice for something to use before bed.
Benefits of Medium-Digesting Proteins
- Whey protein concentrates are the most commonly used and sought-after source of medium-digesting protein.
- WPC are proteins that have been physically modified. Whey protein concentrates are an important group of whey-based food products to consider adding if you need to increase your daily intake of protein. They can be used in cereal, nutrition bars, confectionery products, sports beverages, etc.
- WPC is the most common form of whey protein, and it is also fairly inexpensive when compared to something like a whey protein isolate or hydrolyzed whey protein.
- As with most protein sources, the goal of use is to maximize lean muscle size and growth (known as hypertrophy).
Benefits of Slow-Digesting Proteins
- As the name implies, slow-digesting proteins take more time to digest and deliver essential amino acids to the body.
- Micellar casein, which is the main source of slow-digesting protein, can supply your muscles with protein for around 7 hours.
- Slow-digesting proteins (sometimes called slow-release proteins) like casein can help your muscles to recover while we sleep and allows them to synthesize protein.
- A protein such as casein can help supply the muscles with a slow and steady release of nutrients and allows you the ability to stay in an anabolic state – even while sleeping for several hours.
- Micellar casein helps keep you full for a longer duration, and it is an ideal choice if you cannot consume regular meals during the day or at night before bed. Many people use casein as a protein supplement between meals to better control hunger, especially if dieting and putting yourself into a caloric deficit.
Protein Blend: What Is It and Why Should You Consider It?
Now that we have discussed the proteins, let’s get into whey a blended protein such as a whey and casein blend can help maximize your muscle growth and recovery.
When you combine whey sources with a casein protein (fast-digesting protein, medium, and slow-digesting protein blend) in one single shake, it can provide various benefits which help align with muscle growth and recovery potential.
According to a study, a protein blend was compared to a whey-only protein source. The results showed that the blended protein improved muscle protein synthesis rates in similar ways to that of the whey-only protein, but amino acid concentration for the blended stayed elevated for a longer duration.
Even the use of two milk proteins, i.e., whey and casein, have shown more benefits when blended together than whey protein alone.
In another study, it was observed in 10 weeks of resistance training, those who used a blended protein increased their muscle mass considerably more than the ones who used just whey protein as a standalone product.
The combination of a fast-digesting, medium-digesting, and slow-digesting protein provides you with the ability to have a constant release of amino acids and nutrients immediately as well as over a 7-hour window. Hence, this is not just beneficial for post-workout recovery purposes but also between meals and before bed as well. Overall, if you want a protein supplement with a plethora of advantages, it’s tough to beat a quality blended protein supplement that uses fast, medium, and slow-digesting proteins.
The Perfect Blended Protein to Improve Recovery & Muscle Growth
If you want to leverage the advantages of a multifaceted protein supplement, look for something that combines whey protein isolate, whey protein concentrate, and casein. Evogen Nutrition Evofusion is the perfect combination of high-quality ingredients that the label shows you EXACTLY how many actual grams you’re getting and absorbing – which is different from other brands that show a specific number of grams but without factoring in how much you’ll actually absorb. Now THAT’S transparency!
Evogen Nutrition Evofusion contains a complete amino acid profile and can help improve muscle growth and repair. Evofusion sets the industry standard for purity and ease of mixing without lumps and clumping in your shaker bottle. If the quality of Evofusion doesn’t sell you, the flavor systems will. Evogen Nutrition Evofusion comes in a variety of mouth-watering flavors that will have your taste buds doing the Cha-Cha dance.
Evofusion is the protein matrix you’re looking for that provides you with equal ratios of a fast, medium, and slow-digesting proteins. Give it a try today and find out why so many people choose Evogen Nutrition Evofusion for their protein needs!