The main difference between these proteins is that Whey protein has a fast absorption rate and is easy to digest, while Casein is a slower digesting protein, meaning it provides your body with a slow, steady release of amino acids. Therefore Whey protein can be favourable to use before or after exercise, as part of a post-workout recovery regimen, while Casein, that releases amino acids slowly, is suggested to be ingested before a longer period without food intake or before bed to help with recovery and reduce muscle breakdown.
Concentrate, Isolate and Hydrolyzate
Protein powders are concentrated sources of protein derived from either animal or plant foods, and these are the three most common forms:
Protein concentrate is the least processed form and usually the cheapest. It contains the most lactose as well as fat and carbohydrates compared to the other two forms. The protein content usually ranges between 60-80%
Protein Isolate goes through an additional filtering process which leads to a lower content of fats and carbohydrates. This form is also the lowest in lactose, hence it can be an option for individuals sensitive to lactose as it contains little to no lactose. This is the purest form of whey protein, with a protein content as high as typically 90-95%.
Hydrolyzed protein is the most processed form and is “predigested”, which makes it easier for the body to digest and utilize. The protein content typically ranges between 80-90% and has a slightly higher lactose, fat and carbohydrate content than isolated proteins.
If you are following a vegan diet, have a lactose intolerance, allergies or can't digest milk protein well, then plant based proteins is an alternative option. You can find our plant based proteins here.
It might seem a bit conflicting to be able to lose weight and gain muscle simultaneously, as your body needs to be in a caloric deficit in order to lose fat, and to be in a caloric surplus in order to gain muscle.
The common approach of toning your body and to grow bigger muscles is to do "bulking and cutting", which means you first put on a lot of weight, both muscle and fat, followed by a cutting phase when you go for a daily calorie deficit to cut down your weight.
There is another approach to achieve this, which is referred to as body recompositioning. Body recompositioning refers to the process of changing your ratio of fat mass to lean mass, which means to lose body fat and gain muscle mass simultaneously. With body recompositioning you don’t have to go through these phases, and here is a few tips on how you can lose weight and gain muscle simultaneously:
In order to lose fat you have to stay in a slight calorie deficit. This means you have to eat less calories than you burn. You can start by calculating how much calories you eat on a daily basis, and then plan your diet according to your maintenance calories to create a slight caloric deficit. It is also recommended to pay attention to your protein intake. An adequate protein intake will, besides maximizing your resistance-training adaptations, also keep you fuller for longer and can prevent muscle loss when being in a slight caloric deficit.
With that said, a general recommendation of protein intake is 1.6-2 grams per kilogram/bodyweight, which can support your weight management/loss as well as support muscle growth. To enhance your fat loss, besides looking over your calories and protein intake, is to implement resistance exercise, or a combination of cardiovascular exercise and resistance exercise in your regime.
The key factor for muscle growth and body recompositioning is resistance training, especially when applying a concept called progressive overload. A progressive overload means that you will gradually increase what you are lifting in the gym, either in weights or repetitions. As our bodies respond to stimulus, we need to challenge our muscles over time so that they can adapt and grow bigger.
The muscular pain and stiffness you feel after a workout is called Delayed onset muscle soreness, often referred to as DOMS. You usually feel this in your muscles around 24 to 48 hours after your workout and DOMS is caused by the small tears in your muscle fibers you created during your workout and the subsequent inflammatory response. This is nothing dangerous, you first have to give your muscles something to repair to grow and become stronger.
First of all, it is important to address that it is still unclear how to reduce DOMS in the most effective way. A number of treatment strategies have been researched to help reduce the muscle soreness after a workout and to restore the maximal function of the muscles, but the results are mixed. Another important factor to take into account, is that every individual responds differently.
In general, a proper recovery is key after heavy workouts. Make sure you have enough time for your muscles to rest and recover between workouts. You don’t have to be completely sedentary, you can do a recovery workout as in a low intensity training to increase blood flow which in turn can reduce your muscle soreness. Additionally, a good tip is to remember to cool down from your workouts with a light cardio such as easy cycling or jogging.
Another possible aid for muscle soreness is getting a massage. post-exercise massages can help reduce the pain in your muscles, and regularly getting massages can help your body to tackle your muscle soreness over time.
Similar to massages, foam rolling can potentially be a helpful tool to reduce your muscle soreness. You can incorporate it either around your training or as a part of your recovery strategy, and foam roll around 10-15 minutes a day and it can relieve tension in your muscles tissue and therefore reduce delayed onset muscle soreness.
A pre-workout supplement contains various ingredients to increase high intensity performance and boost your workout. The most common form to supplement it is in powdered form mixed with water.
Popular ingredients in pre-workouts are among others: Caffeine to increase focus and alertness, creatine monohydrate to support immediate energy production during exercise, beta-alanine to increases levels of carnosine in your muscles which in turn support controlling muscle fatigue, added B-vitamins to promote energy metabolism and reduce fatigue as well as citrulline that may increase blood flow by increasing nitric oxide production.
Additional ingredients that can be found in pre-workouts are branched chain amino acids (BCAAs) to boost muscle growth and enhance exercise performance, or added carbohydrates, which is the go-to source of energy to fuel your workouts. You can also find many pre-workouts that are very low in carbohydrates and calories.
You can find all our pre-workouts on here.