Written by Dan Osman - PhD Ambassador
In order to get the most from your performance, PhD Nutrition understands optimising protein intake throughout the day is massively important.
Protein has been shown to contribute to the building and maintenance of muscle mass, which makes it an extremely important macro-nutrient for athletes seeking increased muscular and functional performance. Because protein is vital in helping build and repair muscle, it plays a huge part in allowing you to recover from intense exercise and be ready to go again. Remember, muscle is key to performance and recovery.
The better your muscles are performing, in general, the more explosive and stronger, quicker and better you will deliver results.
Recommending and choosing a protein product can be a challenge. This is because the key to performance success and protein intake is “small and often”. Using a protein shake after training, but not fuelling your body with protein at regular intervals throughout the day is a mistake and will not enable you to perform at your best. It’s key to muscle growth and vitally, muscle re-building and repair, that protein is eaten or drank regularly throughout the day, waiting for no longer than 3 hours between each serving. This is because the protein in solid food or one of the more convenient options (protein powders, bars, drinks) will help deliver amino acids into your muscle. This is how the muscle repairs and re-builds to allow us to “go again”. If we don’t ensure the muscles have a constant and consistent supply (and this means on days you don’t exercise as well) then recovery will not be complete and your performance will suffer and this is why the different “speed” in which they deliver amino acids into your muscle, makes different protein sources more effective at different stages throughout the day. The only constant being:
1) We need a constant stream of protein to deliver performance
2) We need protein at each key stage to ensure our absolute best repair and recovery.
However, the protein story can be confusing. Whey protein, Casein, fast, slow, before training, after training- when should you use protein?
At PhD Nutrition we value our role in educating, but in a simple and accessible way, which is easy to understand and then even easier to put into practise. We don’t want you to be lost in science, instead we want to make the science simple so you can get on with the doing and start out-performing the old you.
To help cut through the protein confusion we have put together a simplified message called “24 hours of protein”. What this intends to do is to allow you to make an educated choice as to which part of the day, or week you should be using which types of protein and which PhD Nutrition high- protein products.
Anytime protein that can be used with or between meals: Pharma Whey HT+:
Pharma Whey® HT+ is an extremely versatile, expertly formulated Whey Protein product that can be used at any time throughout the day to support your performance and muscle gains. This is the product that is best suited to ensure a drip feed of amino acids throughout the day. It can be used either between meals or with meals to boost protein quality and content.
- Protein sources- whey protein concentrate, glutamine peptides, whey protein isolate, hydrolysed whey protein isolate
- 98 calories per serving
- 74% protein content
- 8.8g essential amino acids per serving
- Low fat and low sugar
- When to use: Anytime throughout the day.
Post exercise fast/slow muscle rebuild protein: Tricellar Whey™
Tricellar Whey™ is a super-premium, expert formulation designed for ultra-lean post workout muscle gains, making it the perfect protein product to use immediately after exercise. Containing a 3 stage fast/slow blend, Tricellar Whey™ uses only the best sources of Whey Protein and Casein to deliver the ultimate, low-carbohydrate, low sugar post workout muscle re-building formula. Tricellar Whey™ begins to deliver its muscle building effects immediately upon use with fast-acting Whey Protein Isolate and Hydrolysed Whey Isolate, then delivers its slow release effects through the use of the ‘UK first’ Micelle XL™ (a source of Micellar Casein) and pure Micellar Casein.
- Protein sources- whey protein isolate, hydrolysed whey protein isolate, micellar casein, Micelle XL™
- 90 calories per serving
- 82% protein content
- 10.4g essential amino acids
- Ultra-low carbohydrate and Ultra-low sugar
- When to use: After intense exercise
Night time protein to use before going to bed: Micellar Casein+
Micellar Casein+ is a premium quality night time protein to use before bed. It releases amino acids slowly and is therefore well-suited for night time use to allow the muscle to repair whilst you sleep. Derived from the finest Micellar Casein and fortified with ultra-slow acting, Micelle XL™ - the latest in Casein protein technology for a slow and super slow protein release to last through the entire night.
- Protein sources- micellar casein, Micelle XL™
- 105 calories
- 75% protein content
- 8.8g essential amino acids
- Gluten free, fat free and low in sugar
- When to use: Before bed.
Hopefully this helps break down the confusion as to when you should use protein and which PhD Nutrition protein choice is right for you and also, ensuring you understand that the “small and often” approach is key in the world of protein and performance nutrition. Making the right choice really can ensure the last, vitally important 10% of your performance and recovery plan is nailed down so you can get on with the important and fun bits in the gym and on the track, but whatever you’re doing, be sure you are improving and hitting your goals.