Protein supplement is something which many individuals consume to maximise their fitness goals. Protein compound is essential for our muscle's growth and recovery , which helps us to increase our muscle mass and reduce our body's fat percentage as well.
Many of you must have shopped for a protein supplement from online websites , stores , etc and you did not know which one to buy or which one will be good for your body and you just get confused always when you try to buy one.
You must have seen different varieties of proteins , out of which , Whey Protein and Protein Blend and two protein categories which always confuse a lot of people out here. To clear this confusion and to tell you which one is better , you need to know , What is actually a Protein blend?
WHAT IS PROTEIN BLEND?
As we all know that Whey Protein is made from milk , it is a dairy product and it is the best source of quick absorbing protein as it has the best Amino Acid profile , and this is the reason it is taken in most cases as post workout drink because it is absorbed really fast.
Protein blend , on the other hand , is the one which is made from more than one protein source , that is why it is called a "blend". A protein blend can have it source as milk , egg based protein , soybean , plant based , animal based , etc. Every protein source has its different amino acid profile , like dairy product based protein will have a different amino acid profile , plant based protein will have a different amino acid profile and so on.
But the protein which has the best amino acid profile for muscle building is the Whey Protein , because it contains all the EAA (Essential Amino Acids) and BCAA (Branched Chain Amino Acids)
Consider this example , lets say we take same amount of protein from two different protein sources , like whey and chicken , so the amino acid profile of protein from whey will be different than the amino acid profile of protein from chicken. So , no two protein sources have the same amino acid profile.
WHEN TO TAKE WHEY PROTEIN AND PROTEIN BLEND
By all the things i mentioned i didn't mean that protein blend should not be consumed at any cost , we just have to understand both things to maximise our results.
In post workout , our body has lost its glycogen from the muscles , and is in need of all the essential amino acids to replenish it , that the time when whey protein is the best option. The Biological Value (it is the percentage of protein absorbed from the food we eat) of Whey Protein is the highest and has the best amino acid profile , and therefore it should be consumed within 10-15 minutes after your workout.
Since protein blend contains protein from more than one source , it has a Biological Value less than that of Whey Protein so it will take more time to absorb in the body as compared to Whey. So the best time to take a protein blend is in a meal , and not in post workout shake.
Lets say , you are travelling and you missed one of your meal for the day , so at that time you need a protein source which can provide you with nutrients for a longer duration and at that time , Whey protein won't be helpful because if you consume Whey protein , it will be absorbed fast in our body and you might feel hungry again soon. So a blend source of protein or a protein source from a combination of chicken breast and rice , or , egg white and rice would be perfect in this case.
Take Casein protein from example , or soy protein for example , these two protein sources are slow releasing protein which provides protein to your muscle for a longer duration , and therefore they are consumed in before bed meal , so that our muscles gets enough protein through the night (for 6 - 8 hours). These two proteins are also examples of protein blend.
SHOULD YOU TAKE PROTEIN BLEND?
Since protein blend gives you a longer releasing protein , but there is a big problem if you are planning to buy a protein blend !
You are paying more for a lower grade protein. Yes , you read it right , protein blends are usually expensive or at least the same price as of whey protein , but they are giving us a lower grade protein. Protein companies a providing us with protein with a low amino acid profile and with more or same cost as high quality protein.
Now , how can you fix this? There is a way which worked best for me. Whenever you want to make your meal / protein source a slow digesting protein , just add some unsaturated fats and some veggies to it and that will do it. Now you must be thinking how will it work , i'll explain.
For example , i just came home from work and i don't feel like making a meal for myself , so the easiest way is to take a scoop of whey protein , but just to make it slow digesting i will mix that scoop of whey with half water , half milk , 1 spoon of peanut butter and have some salad with it. That's it , in this way you will get all the essential amino acids you need in a meal and can make a slow digesting protein source using your normal Whey protein.
THE BOTTOM LINE
Whey protein and protein blend , both have a different amino acid profile and has a different use , you can consume both but just keep in mind their Biological Value and then use it.
Since you are getting a lower grade of protein on buying a protein blend , i would suggest to always go for Whey protein , because in that way you will invest your money in a higher quality protein and if needed , you can always modify your meals to make it a slow digesting meal.
Always try to modify your meals in a way that suits you the best and keep track of your daily protein intake as well. Checkout my article on Daily protein requirement for muscle building & fat loss
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