Post Workout Protein Blend Best For Building Muscle

The outcomes of a study report that a protein blend of whey, soy and casein is better to consume post workout for muscle building.

The protein blend used in this research revealed an increase in an individual’s “anabolic window”, or how much time it will take for muscle building to take place post workout.

This research shows that having a protein blend of whey, soy and casein as opposed to whey protein on its own gives a prolonged supply of amino acids to the muscles, which makes it ideal for consumption post workout.

The protein blend used in this research was comprised of 25% isolated whey protein, 25% isolated soy protein and 50% casein.

Whey, soy and casein proteins are assimilated at different rates in the course of digestion. Whey is known as a “fast” protein since it is quickly absorbed while casein, known as a “slow” protein, will take several hours to be digested. The capability of soy protein to provide amino acids is “intermediate,” which means levels in blood peak relatively later in comparison to whey, but its rate of digestion is much faster than casein. That’s why the effect of all 3 of these proteins blended seems to deliver the prolonged release of amino acid distribution to the muscles.

The muscles do not recover in thirty minutes. It will take around 24 to 48 hours for the muscles to recover following resistance exercise. This research demonstrated that a protein blend provides amino acid delivery for as much as 5 hours, which means if a product or protein shake using these blends is consumed, the extended effect will provide essential amino acids for the muscles until the next meal.

Protein Infographic

The Complete Guide to Workout Nutrition Infographic

Image Source: Melaleuca & Greatist

References: FASEB Journal: 2012;26:1013.9