People these days think that if they consume 6 whey protein shakes in a day, they can fulfill their body’s requirement of protein. But, that’s not the case. Your body has a limit to use amino acids. Providing more than what is required won’t increase muscle mass as youngsters are thinking these days. I’ve seen many youngsters replacing normal diet like eggs or chicken with whey protein, just because they think it will help them to grow muscle mass better than normal diet. Beware, it will lead to protein oxidation and can also lead to extra fat storage.
What is “Protein Oxidation?”
If you are also thinking about this word, then you need to know a little more about digestion and absorption in human body. Glucose is the primary source of fuel in human body (not every time). When your body is not getting enough glucose from external sources, it tries to build it from internal sources.
For example, if your body doesn’t have enough glucose for the physical activity (strength training) you are performing, it will start metabolising (oxidation or break down) your own body’s own muscle (protein or amino acids) to make glucose to get used by the working muscle for energy.
Why Protein Oxidation?
Because, human body doesn’t store protein as a protein. Either it will store protein as a muscle or any other lean tissue, or it will excrete it as a waste product if it doesn’t has the sources or ability to store it.
When does Protein Oxidation happens
Your body doesn’t have glucose for energy and it is not in ketone stage? Protein Oxidation will happen.
Your body doesn’t have enough glucose to continue with the physical activity you are performing? Protein Oxidation will happen.
Your body has excess of amino acids present in blood stream than your body needs? Protein Oxidation will happen.
You are providing your body less calories than your body needs for survival? Protein Oxidation will happen.
Want to know more? Whey Protein is not the solution. To understand when to consume protein supplement, understand their properties.
Type of Proteins
Same as in carbs, proteins also have types. It depends on how quickly they get digested and come into blood stream to get used by cells. We name them as three:
- Fast Releasing
- Medium Releasing
- Slow Releasing
Doesn’t matter in how much quantity you provide your body with proteins, it will release it into blood stream at a constant rate depends on their type.
Fast Releasing Proteins
Whey protein is a Fast Releasing protein, as it has a releasing rate of approx 10grms per hour. It is best to consume post workout or during the times, when protein synthesis is at higher levels.
If you consume Whey Protein at a time when you body doesn’t need protein or amino acids on a rapid rate, your body will use only the amount it has to use and the extra amount of protein will lead to protein oxidation, and conversion of amino acids into non protein substance to get used either as a glucose of fats.
Medium Releasing Protein
Medium Releasing Proteins are those, which has protein releasing rate of approx 6 grms per hour, like egg whites and chicken breast. They are best for muscular growth but still have chances of protein oxidation if your body doesn’t have enough glucose in the system.
Slow Releasing Protein
Casein, also known as Before Bed protein, is the slowest releasing protein. It has releasing rate of approx 3 grms per hour. A normal person, which is not involved in any kind of physical activity, this is enough amount of protein required per hour. When you go to bed, your body isn’t performing any kind of intense physical activity, and constant supply of amino acids into blood stream will fulfill the required of amino acids required by the body for normal bodily functions.
What is the best time to consume Whey Protein
Post strength training, when protein synthesis is at higher levels, consuming whey protein will be the best thing in conjunction with casein protein and simple carbohydrates. Studies suggested, that in well trained athletes, protein absorption rate after strength training can go as high as 40 grms per hour.
What is the worst time to consume Whey Protein
When you haven’t done any physical activity and you don’t have that huge muscle mass that protein can get absorbed at the rate you want to provide it to your body in the form of Whey Protein, consuming whey protein will not be the best idea. At those times, protein absorption rate by the cells could be as low as 3-5 grms per hour. Providing your body more than it can absorb won’t give you any benefit.
At those times, medium releasing or slow releasing proteins will be the best thing for constant supply of aminos and better muscle growth. Because, you body needs constant supply of amino acids to grow, not increased supply if it is not required.
High Protein diet and High Uric Acid Relation
Amino acid catabolism results in waste ammonia. All animals need a way to excrete this product. Most aquatic organisms, or ammonotelic organisms, excrete ammonia without converting it. Ammonia is toxic, but upon excretion from aquatic species, it is diluted by the water outside the organism. Organisms that cannot easily and safely remove nitrogen as ammonia convert it to a less toxic substance such as urea or uric acid. The urea cycle mainly occurs in the liver. The urea produced by the liver is then released into the bloodstream where it travels to the kidneys and is ultimately excreted in urine. In species including birds and most insects, the ammonia is converted into uric acid or its urate salt, which is excreted in solid form.
That’s why, when you have high uric acid, your doctor suggest you not to consume high protein diet or whey protein, as it can lead again to protein oxidation and nitrogen build up, and further lead to more uric acid production.
Casein Protein is believed to be the best protein for Hypertrophy
If you want to build huge muscle mass, then Casein Protein could be your best friend. Casein protein has tested to be the least prone to oxidation. It has the releasing rate of approx 3 grms per hour. For example, you are going to bed for 8 hours of sleep and you consumed one scoop of protein in water, and it has 24 grms of protein in it. 3 grms protein per hour and it will take 8 hours to release all the protein you consumed into blood stream. Your body has the ability to use this much amount of amino acids per hour. Zero oxidation of amino acids.
On the other hand, if you consume Whey Protein before going to the bed, which has approx 10 grms of releasing rate of amino acids per hour, and your body will need approx 3-5 grms of amino acids per hour, 7-5 grms of amino acids or protein will get oxidized or get wasted.
Whey protein is a good source to fulfill your protein requirement, but only at some particular times. Rest, medium releasing or slow releasing proteins are scientifically proven best proteins for muscle growth, as chances for protein oxidation decreases.