GREAT SHAKES

Your guide to questions of when, what and how much protein you need

- Rob Hobson

 

You understand the importance of protein for muscle repair and recovery, and you probably use protein powders to get an immediate post-workout fix to kickstart that process. But knowing what kind of protein to take, how much, and when, can greatly improve how effectively you bounce back from hard training sessions.

Protein forms part of the structure of all cells and tissues. It is essential to the formation, repair and growth of muscle tissue. Proteins are made up of smaller molecules called amino acids. They link together to form complex structures – nine of which are essential and must be obtained from the diet. 

Branched chain amino acids (BCAAs) are important here – especially leucine. Leucine triggers muscle protein synthesis (MPS), the natural process of producing protein to repair muscle damage caused by intensive exercise. Without leucine, muscle protein synthesis can’t take place. 

Protein powders offer a convenient and measured way to consume protein, ensuring a good balance of amino acids to support MPS after training. There are many types of protein powders, but they can all be categorised into either milk-based or plant-based....

BENEFITS OF MILKBASED PROTEIN POWDER

Casein and whey are derived from milk. Whey is the most used protein in the sports industry. It’s a by-product of cheese production, as the liquid part (whey) separates from the milk.