At Body&Fit we sell a lot of protein powders. Roughly, these can be categorized as dairy proteins and plant-based or vegan proteins.
Dairy proteins are either made up of whey protein, casein protein or a combination of both.
Whey protein is a fast-absorbing protein with a complete amino acid profile. Meaning it contains all essential amino acids. As it releases amino acids to the muscles quickly and contains a high amount of the amino acid Leucine, whey is a great protein to consume around workouts as it will optimally stimulate muscle protein synthesis.
Whey protein range: Click here
Casein is the most abundant protein found in dairy. This is a slowly absorbing protein that also contains a complet amino acid profile but is a bit lower in Leucine. Casein will release amino acids to the muscles slowly over an extended period (3-6 hours). This makes it a great choice for when you know your next meal wont be for a while. It is also recommended to consume up to 40 grams of casein pre sleep as this stimulates muscle protein synthesis during sleep as you’re not consuming protein while sleeping.
Casein protein range: Click here
Vegan proteins are moderately fast-absorbing proteins. Most vegan protein sources do not contain a complete amino acid profile. As such, when choosing vegan proteins its important to look for one that does contain a complete amino acid profile or to combine multiple sources so you do end up with a complete protein.
Vegan protein range: Click here
Concentrate, Isolate and Hydrolysate
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 of a concentrate product usually ranges between 60-80%
An example of a concentrate shake is the Whey Essential
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 90-95%.
An example of an Isolate shake is the Whey Isolate XP. This is our most pure protein shake.
Vegan example: Pea Protein
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.
The Hydrowhey by Optimum Nutrition is a fully hydrolyzed protein shake.
Muscle soreness or DOMS (Delayed Onset Muscle Soreness) is a result of the little microtears in the muscle fibers developed during exercise.
First of its important to know that muscle soreness is normal and to some degree unavoidable. The microtears in the muscle fibers are necessary for muscle adaptation. Through the process of restoring the microtears the muscle increases in size and strength.
However if the muscle soreness is extreme of lasts a lot longer than usual, this may indicate that you are not recovering well enough.
Luckily, we sell some products that could help with this:
When we exercise, we create little micro tears in our muscles. These tears need to be repaired and this is how the muscle gets stronger/bigger. As muscles are buildup of protein you can imagine that this means you need to make sure you get in enough protein to be able to recover well and build muscle mass.
The 3 biggest categories of protein that we sell are Whey, Casein and Vegan Proteins
Whey protein is a dairy protein. This is a fast-absorbing protein that contains a complete amino acid profile. This protein is seen as the golden standard by a lot of athletes.
As this is a fast-absorbing protein, this is a great protein to consume post workout.
Whey protein range: Click here
Casein is also a dairy protein and contains a complete amino acid profile. Casein however is a slow absorbing protein meaning that after consumption, protein will be release over a longer period. This property makes it a great protein to consume just before going to bed or when you know you won’t be consuming another meal/protein for a while.
Casein range: Click here
Vegan proteins are moderately fast-absorbing proteins that are also great to take post workout. A lot of vegan protein sources however don’t contain a complete amino acid profile and as such are not optimal for muscle recovery. However, there are powders available that combine multiple sources to already create a complete profile and you can of course combine multiple sources yourself.
Vegan range: Click here
Amino acids are the building blocks that proteins consist of. So if you don’t like protein shakes/bars for example and you are looking for a supplement that can aid in recovery Amino Acids could be what you are looking for.
Amino acid supplements are sold in a lot of different forms. The terms you will see the most are BCAA or Branched Chain Amino Acids and EAA or Essential Amino Acids.
Especially the latter one (EAA’s) has shown to be beneficial for muscle recovery when ingested around a workout. Especially in combination with carbohydrates.
Magnesium is a mineral that is important for normal muscle function. Deficiencies in magnesium could lead to muscle cramps. An added benefit of magnesium is that it can help to relax both mentally and physically which could improve quality of sleep which aids recovery.
You will find different types of magnesium in magnesium supplements. Mainly magnesium- Taurate, Malate, Oxide, Citrate and Bisglycinate. The latter two are the best absorbed versions.
Melatonin is a hormone produced in the body that regulates the sleep-wake cycle. Melatonin doesn’t have a direct effect on recovery however sleep is very important for recovery and melatonin might reduce the time it takes to fall asleep.
Melatonin is sold separately or in combination with herbs like valerian which could aid relaxation which can also reduce the time it takes to fall asleep depending on the reason for lying awake.
A product that includes Melatonin is Night & Relax