People Always Ask Me…
How important is it to consume fast and slow proteins?
Simple answer: Not very important, what matters is quality & quantity.
This is one of those things that grew from some company’s marketing pitch. They wanted to get people to buy their protein formulation because it contains a combination of “fast-absorbing” and “slower-absorbing” proteins to maximize muscle gains (Whey Casein with Whey hydrolyzed).
Now Lets Use our Brain
For protein to be available at all times to maximize anabolic (rebuilding) of muscle following the breakdown associated with intense training.
There’s a great recent commercial of a few older ladies where one is telling the other about posting various pictures on her wall referring to Facebook. There are several pictures posted on the wall behind her… and the other woman says, that that’s not how it works, and the first woman says that she “unfriends” the woman that tells her she’s mistaken. Then the second woman says in exasperation, “That’s not how it works, that’s not how ANY of this works!” I love that commercial (https://www.youtube.com/watch?v=Aq_1l316ow8)
because it applies to SO MANY freaking things these days. So many people are clueless about how things really work since the majority of their education on many topics consists of a few short blurbs they read online or heard in a video.
When it comes to protein (amino acids actually)
Being available to rebuild or build muscle, the fast vs. slow absorbing proteins are virtually irrelevant in terms of actual results. Proteins take time to digest and be absorbed via an elaborate digestive, absorption and assimilation process involving several vital organs. Ultimately, the amino acids that are the building blocks of proteins as well as muscles and thousands of other substances in the body, end up in the liver. The liver is the body’s primary factory to build all kinds of proteins (among other things). This is why its so important to take care of your liver on daily basis. This is the reason I don’t drink alcohol or take any medication.
So what if I exercise and stress the muscle
When you stress the muscle during intense exercise, they rely on a variety of chemical substances manufactured in the liver to rebuild. The liver maintains a modest although the transient supply of raw materials to build various substances from that are then transported throughout the body via the blood.
If you are properly nourished prior
(which you had better be if you want to rebuild and add muscle mass) then your liver and tissues will have sufficient amino acids and other vital substances available 24/7 to support that rebuilding process.
So, it isn’t a matter of consuming fast and slow proteins, it is simply a matter of consuming enough quality protein on a consistent basis. Take about 1g of protein per body pound daily through 2-4 meals a day. (example I am a 140lbs female should worry about consuming about 140g of protein through out the day)