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Types of Protein

There are many types of protein available from a wide variety of sources. This article will help you understand the various proteins available and how they can benefit you.



Casein is found in milk and a wide range of protein supplements. Casein turns into clots in your stomach, allowing the protein to be broken down at a slow yet steady rate. One of the best ways to use casein protein powders is to make a shake to have before you sleep as it will help with your body’s recovery overnight.



Whey is one of the fastest absorbing proteins available and is used in a wide range of supplements – MRP’s (Meal Replacement Powders), muscle growth and size powders, diet proteins as well as common whey protein powders. The majority of whey proteins contain essential amino acids and are found to be high in branched-chain amino acids (BCAA’s). BCAA’s are essential to help you develop and promote muscle growth and size. We suggest that to get the best from your whey protein is to consume your shake post-workout.



Fish is one of the best protein sources you can get (naturally). There are great benefits due to the amount of good fats that can be found in fish. Fish enhances your body’s natural sensitivity to insulin and less insulin leads to less fat being stored. If you look at the amount of naturally occurring amino acids found in fish, it’s no wonder this is a great, beneficial food source for your body.



Chicken has a great amino acid profile and is really low in fat (if you avoid eating the skin!). If eaten as part of a well-balanced diet chicken can also decrease “the bad cholesterol” (LDL).



If you are counting your pennies then eggs are a great way to increase protein without a high cost. They are a great source of high quality protein and are full of vitamins and minerals. Just remember it’s the egg whites that are most beneficial so if you are making a breakfast shake, omelette or scrambled egg use one yolk and more whites.



When choosing beef, remember the word “lean” as beef is great but can be very fatty. Beef has a wide rangte of the essential amino acids which makes it a great source of protein and has the added benefits of containing zinc and iron. As beef is fatty we wouldn’t recommend eating it as a post-workout meal, instead eat it once or twice during the week as part of a healthy and balanced diet.



Milk is one of the best muscle foods on the planet. It contains a great mix of whey and casein proteins. The assortment of bio-active peptides may help improve your overall health. There are a large number of great amino acids in milk and as the casein is digested at a much slower rate than the whey contents we would recommend that milk is drunk just before bedtime so you get a constant and steady supply of amino acids whilst you sleep.



Soy proteins are not as actively good as some of the meat sources, however soy will allow you to digest it as fast as the animal proteins and it has very powerful anti-oxidant capabilities. Soy proteins are used frequently in powders for vegans and vegetarians as vegetables don’t provide high levels of much needed amino acids.