Five Protein Sources Examined

Whey protein is absorbed faster than any other protein, making it ideal for fuelling muscle growth before, and after training. It also boosts your immune system. People who are lactose intolerant should take whey protein isolate as this has less of it. You should take at least 20 to 30 grams of whey before and after training and its best absorbed with 40 to 50 grams of carbs. The carbs supply energy to train and replace muscle glycogen after you’ve trained – plus refined sugars cause the body to release insulin, which after training has a very anabolic effect and enhances protein synthesis.

Soy is very low in saturated fat and research has found that it was equal to whey at building muscle. It’s also very rich in iron, which provides additional oxygen to our muscles, thereby allowing us to do cardiovascular exercise for longer.
It has a reputation of building man-breasts though. Don’t discount soy entirely though as a recent study found no change in the subjects’ oestrogen (female hormone) levels, which is the cause of the chest inflation.
Vitamin C will increase the amount of iron you’ll absorb by up to 12 percent, and is an ideal compliment to soy protein for this reason.

Cod is an animal protein with one of the lowest saturated fat contents, serving just 0.5 grams of fat per 100 gram serving. A  300 gram serving will provide our RDA of magnesium, which generates the energy needed for us to train. It also protect us against muscle cramps, and helps our muscles to contract. It’s high in sodium, but a seawater fish is going to be regardless. Eating foods high in selenium, like the cod, with sulforaphane-rich foods like broccoli, make the meal 13 times more powerful at attacking cancer than when they are eaten alone.

Clams will provide 302% of our RDA of vitamin B12, which keeps our nervous system healthy, gives us energy and is used to metabolize fats, carbs and protein. We’ll also get 128 percent of our RDA of the antioxidant selenium. This antioxidant boosts post-exercise recovery and will reduce post-training stiffness. It’s high in cholesterol (130 mg) which is bad if you have high cholesterol, but eating cholesterol can help to add muscle if your cholesterol levels are normal. Vitamin-C which will help us absorb more of the  10 mg of iron found in this protein source.

In Tofu, we receive 184 percent of our RDA of manganese. This mineral is used to strengthen bones and metabolize carbs, amino acids and cholesterol. Tofu also has 24 grams of unsaturated (good) fats and a study it was found that when people ate unsaturated fats after exercise the blood flow in their arteries increased by 45 percent, which resulted in more anti-inflammatory agents being rushed to the working muscles. This means tofu will help you recover from training faster.

Happy Lifting!

This article was researched and written by Follow @MattToronto1


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3 comments for “Five Protein Sources Examined

  1. September 16, 2012 at 12:36 am

    Haha I get it! I’ve been using raw honey lately. I’ve never done a lot of carbs during pre and post and wondered about how to get a lot more in if necessary. I’ve always been a little wary of just doing something like dextrose as well even though I hear it’s perfect post workout. I just don’t like the idea of adding pure sugar to my post workout protein shake.

  2. September 15, 2012 at 12:52 pm

    What do you recommend for your 40-50 grams of carb source pre and post workout?

    • Lifestyle and Strength
      September 15, 2012 at 2:16 pm

      I’m entering another ketogenic phase (my adapted-and superior!-version of it). I limit my pre/post to 15 grams in these circumstances. I use maple syrup, I’m Canadian and we bleed maple syrup, or molasses. They both have the advantage of being very nutrient dense, so it’s not just sugar.

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