Whey
Best for: fast Recovery
Want the fastest way to deliver the amino acids you need to those hardworking muscles? According to sports dietitian Alicia Edge from Compeat Nutrition, you’ll get that from milk protein, whey.
“About 25g of whey delivers the 2g of the amino acid leucine that acts as a trigger for muscle repair,” she explains.
There are two main types of whey powder – whey protein concentrate (WPC), which is around 80 per cent protein, and whey protein isolate (WPI), which has most of its lactose removed. This helps increase the protein to 90 per cent and can make it suitable if you’re lactose-intolerant. Basically, WPI is the queen of protein powders, and if you’re serious about muscle gain, it should be your first choice. Whichever whey you go, Edge suggests downing your shake within 30 to 60 minutes of training. Drink up!
TRY: For WPC, try Inca Organics Certified Organic Whey Cacao Protein Powder, $49.95, incaorganics.com.au
Sevak Babakhani
Whey
Best for: fast Recovery
Want the fastest way to deliver the amino acids you need to those hardworking muscles? According to sports dietitian Alicia Edge from Compeat Nutrition, you’ll get that from milk protein, whey.
“About 25g of whey delivers the 2g of the amino acid leucine that acts as a trigger for muscle repair,” she explains.
There are two main types of whey powder – whey protein concentrate (WPC), which is around 80 per cent protein, and whey protein isolate (WPI), which has most of its lactose removed. This helps increase the protein to 90 per cent and can make it suitable if you’re lactose-intolerant. Basically, WPI is the queen of protein powders, and if you’re serious about muscle gain, it should be your first choice. Whichever whey you go, Edge suggests downing your shake within 30 to 60 minutes of training. Drink up!
TRY: The Healthy Chef Pure Native WPI Vanilla, $88.95, thehealthychef.com.
Sevak Babakhani
Collagen Protein
Best for: Injury recovery
If you spend every workout hoping you don’t pull something (again), then this is the powder for you. “Beef collagen is emerging as a potential way to strengthen muscular tissue like tendons and ligaments, reducing risk of injury,” explains sports dietitian Jessica Spendlove from Health and Performance Collective. One study from Australian and US researchers found a 50 per cent increase in tissue synthesis during exercise after taking a collagen protein.
You need about 15-25g of collagen protein to get results and “you want it in the bloodstream before you increase blood flow to tissues, so take it 60 minutes before your session not after it,” tips Spendlove. Go for hydrolysed collagen, as it contains the smallest particles which can aid absorption. Also, look for a product containing vitamin C, since this is used in collagen production.
TRY: Tendoforte Collagen Regenerate, $29.95, bodyscience.com.au
Sevak Babakhani
Casein
Best for: Overnight repair and fat loss
Casein is also a milk protein, but while whey absorbs quickly, casein takes its time to enter the body.
“Used at night, casein can help stop muscle breakdown and facilitate repair during sleep,” says Edge. In a study by Maastricht University Medical Centre in the Netherlands, casein triggered 22 per cent more muscle synthesis overnight compared with a placebo. “About 30g of casein before bed provides a drip feed of protein,” explains Edge. Casein may also support healthy weight loss. Any time you reduce kilojoule intake, you risk muscle breakdown. But, US Brigham and Women’s Hospital research found that supplementing with casein helped dieters to decrease their muscle loss – and increase fat loss.
TRY: Protein Supplies Australia Slow and Grow Casein, $46.95, roteinsuppliesaustralia.com.au
Sevak Babakhani
Plant-Based Combos
Best for: Those who don’t do dairy
For max plant-based benefits, opt for a combo of pea protein and brown rice protein. Why? “Plant-based proteins vary in the amount of each essential amino acid they contain,” says Spendlove. “Brown rice protein, for example, is low in lysine which pea protein is rich in, while pea protein is low in methionine which you find in brown rice. A combo product provides the best mix. About 30-40g of a blended plant protein will generally supply the 2g of leucine you need.”
Another combination bonus? Brown rice protein can be an acquired taste, but pea helps smooth it out. FYI, whatever powder you choose, check there’s no added sugar or artificial sweeteners used to mask the taste.
TRY: Body Science Clean Vegan Protein, $24.99, bodyscience.com.au
Sevak Babakhani
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