High-bioavailable protein foods contain all 20 amino acids, which are the building blocks of protein. However, one protein source taken for granted or removed out of the list is diary. Studies have shown that whey protein found in milk is a powerful ergogenic aid due to its unique amino acid profile. Whey protein has shown to be the best performance enhancer in power-based training and sports. Whey protein enhances performance by stimulating protein synthesis, which results in increased lean muscle. Apart from strength training individuals, whey protein is showing results in endurance training too. Protein from milk is an underutilized energy supply, one which we can now take advantage of.
The two types of proteins found in milk are whey and casein. What makes whey protein so unique is the density of the amino acid leucine. Leucine is just one of the nine amino acids which we have to obtain from our diet. The body cannot replace it on its own by recycling existing proteins such as non-essential amino acids.
We know the leucine is a branched chain amino acid (BCAA) and has a key role in protein synthesis. It switches on the genes for muscle growth and repair after exercise. This is exactly what you need to build muscle and recover faster.
Casein protein is made of 9.3% leucine; it coagulates in guts and digests slower than whey protein. This means that leucine is also slow to enter the blood stream. On the other hand, whey protein has 11 percent leucine which is rapidly digested. It stimulates greater muscle protein synthesis than casein, both at rest and following exercise. It produces greater gains in lean mass and strength too. The faster the protein is digested, the sooner its amino acids enter the blood stream and boost protein building.
In any case, faster is better. The quicker you start protein synthesis activation, the quicker the growth and repair of your muscles can begin. It’s imperative to get the right amount of leucine pre and post-strength workout than it is to get protein grams as a whole. It has been shown that 2.5 gm of leucine is needed to stimulate metabolic pathways that enhance muscle growth and maintain lean muscle tissue. Lowering leucine during high-volume aerobic or strength training is also thought to be a factor in overtraining syndrome.
It only takes 25 gm of animal protein or whey protein to give you the necessary 2.5 gm of leucine. People should aim to have at least 10 gmleucine per day from food primarily and if lacking there then of course, through supplements.
Hence, it is now high-time that we don’t take our glass of milk for granted and include it in our diet regimen unless we are lactose intolerant or have certain allergies to it. Apart from meat, chicken, eggs and fishes; milk is an affordable, consumable and easily digestible source of whey protein, we must not ignore!
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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