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By Billy Eacrett

The right kind of protein, taken at the right time can make the world of difference. Below you will find a bit of information about the most common sources of protein along with some hints on which type of protein you should take at different times throughout your day.

Whey – The highest quality of protein available due to the balance of amino acids and multiple bioactive compounds. Whey can be found in many diary products (milk, yogurt, cottage cheese) however refined blends of whey protein concentrates, whey protein isolates and hydrolyzed whey peptides typically found in whey protein powder help eliminate excess fat and cholesterol.

Casein – is slow to digest and is highly anti-catabolic (muscle sparing). Casein is a milk protein with time released characteristics and is whey’s counterpart. Casein is absorbed rapidly but forms a slow digesting gel in the stomach which makes you feel full. That is why casein is a valuable tool for dieters. Many nutritionists suggest ingesting casein protein before you go to bed to keep your metabolism working throughout the night.

Soy & Egg – both digest at a moderate pace and offer a strong amino acid profile. Soy protein is an alternative to vegetarians and people with diary or lactose intolerance.

There are five times during the day when protein is the most useful in your diet. By consuming protein at each of these 5 meals you improve the quality of your meal, satisfy cravings and practice portion control. Using the right kind of protein will help you reach your goals even faster.

First thing - your body is starving! You haven’t had any nourishment for 7 or 8 hours which is by far your longest time between meals. It is best to consume a slow or moderate digesting protein such as casein, milk or eggs during your morning meal.

Pre-workout - Research suggests consuming protein about 30 minutes before you work out. It is best to shoot for a protein that digest fairly quick such as whey or a blend of whey and egg protein.

Post workout – This is absolutely the most important time for protein. Approximately 30-60 minutes after your workout your body is most receptive to nutrients; without an adequate supply recovery is impaired and muscle breakdown occurs. Fast acting whey protein is the best post workout choice.

Before bed- Your body finally gets to shut down but that means it also has to wait 7-8 hours until its next meal. For this reason, slow digesting casein protein is the best choice. It can take up to 7 hours to digest which is just in time for breakfast!

Between meals - protein keeps serious hunger and cravings at bay while also keeping insulin levels stable helping you avoid an energy crash. Your best bet for in between meals is a moderate digesting protein such as egg or soy.