Optimal Choices Based on Exercise, Diet, and Health, How to Choose the Right Protein According to Your Goals

Hello. I'm YAYA â½, a gain muscle reporter for YakAl.

When I wanted to buy supplements and searched for 'protein supplements,'

many supplements came up and I wasn't sure which one to buy. Has everyone experienced this??

Since protein supplements are also foods, depending on each purpose,

the products you choose vary depending on a person's characteristics.

From now on, let's learn about the types of protein supplements together with me

and find the enjoyable ~~learning~~ journey of finding a product that suits you!😆

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The most consumed protein is whey protein..

Whey protein is extracted from whey, a byproduct left during the cheese manufacturing process,

and in particular, fast digestion and absorption thanks to this, it helps with muscle recovery immediately after exercise..

Whey protein can mainly be divided into three types: WPC, WPI, and WPH,,

and the lactose and fat content varies depending on the processing method..

WPC : The most basic form, with reasonable pricing, but caution is needed if you have lactose intolerance..
WPI : With almost no lactose, it is advantageous for digestion..
WPH : Amino acids in hydrolyzed form enable even faster absorption..

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Unlike whey protein, which is quickly digested and absorbed,

casein protein has the characteristic of slow digestion..

Casein protein coagulates into a gel form in the body and releases amino acids slowly,,

and through this, it can stably supply protein to muscles for up to 7 hours..

Therefore, if you are concerned about muscle loss during sleep, you can take casein protein before sleeping to prevent muscle loss..

In particular, it has the advantage of being able to minimize muscle loss even during prolonged fasting states..

Casein protein can be largely divided into two types of proteins:,

casein sodium and micellar casein..

Casein sodium undergoes chemical processing and has an absorption rate similar to whey protein,,

but pure micellar casein is known to be more advantageous for absorption..

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Plant-based protein is mainly extracted from peas, soybeans, brown rice, and other sources..

Therefore, it can be a good protein source for those with lactose intolerance or vegetarians..

Plant-based proteins usually have lower essential amino acid content,,

but if you mix various raw materials and supplement, you can balance amino acids appropriately..

In particular, soy protein has a similar composition of essential amino acids to whey protein,,

and in particular has high arginine content which helps with muscle growth..

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Animal-based protein can be obtained from sources such as meat, fish, and eggs,

and is rich in essential amino acids, making it suitable for muscle recovery and growth..

In particular, it can help with rapid recovery of damaged muscles after high-intensity exercise,

and with high bioavailability in the body, it can be used efficiently,,

so it is preferred by those aiming to increase muscle mass..

For protein supplements, it is important to choose a product that matches your goals and lifestyle..

If you want muscle recovery and growth, whey protein is suitable..
This is because it is quickly absorbed and is effective for muscle recovery after exercise..
If you want to prevent muscle loss before bed, casein protein is good..
Because digestion is slow, it continuously supplies protein over long periods and can prevent muscle loss overnight..
For vegetarians or those with lactose intolerance,it is plant-based protein advisable to choose..
Proteins extracted from soybeans or peas are representative examples..
For those with lactose intolerance and whose goal is rapid muscle recovery,animal-based protein can be considered..