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FAST, INTERMEDIATE AND SLOW PROTEIN

FAST, INTERMEDIATE AND SLOW PROTEIN
 

All Proteins are not equal and every protein has its own benefits. Fast Protein, Intermediate Slow Proteins are determined on to the basic of speed of absorption of amino acids.

Fast Protein includes Whey Protein. These are the protein with amino acids which quickly gets absorbed into the blood stream or we can say faster release of amino acids from whey protein triggers protein synthesis. Studies suggest that higher percentage of Leucine content in whey which triggers the protein synthesis process leading to quick recovery and growth (1,2,3). Whey protein gets absorbed at the rate of 8-10 gm per hour which is note to be highest comparing to all other proteins.

Intermediate and Slow Proteins — Example includes Casein, Soy, milk and Egg Protein and have different absorption rates. These proteins are comparatively slow in absorption or slow release of amino acids into blood stream than the whey protein but they have their own benefits. Slower release amino acids inhibit protein breakdown in the hours following protein ingestion helping to repair muscles for longer hours.

Below is the graph, due to the complexities involved in measuring protein absorption the below graph provides a rough overview about different absorption rates of different proteins.

Graph

Protein Absorption Rate (g/hour)
Cooked Egg Protein 2.9
Pea Protein 3.5
Milk Protein 3.5
Soy Protein Isolate 3.9
Casein Isolate 6.1
Whey 8 - 10
*The Protein Book, Lyle Mcdonald.
 
Reference:-
  1. Dangin M, Boirie Y, Guillet C, Beaufrere B, (2002), Influence of the protein digestion rate on protein turnover in young and elderly subjects. J Nutr, 132(10):3228S-3233S.
  2. Tang JE, Moore DR, Kujbida GW, et al. (2009), Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men, J Appl Physiol. Page 107:987–992.
  3. Hulmi JJ, Lockwood CM, Stout JR. (2012), Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism, pp- 7:51-62.
  4. Mcdonald. L (2007), The Protein Book, Lyle McDonald Publishing, Page 7-19.

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