If you ask why we use these titles for our posts about amino acids and proteins, the answer is simple: Since we are going to launch a “saga” of texts about this vast subject, why not celebrate a little by paying homage to the Star Wars saga…

Just to recap the previous post, for the more forgetful ones, a protein is composed of amino acids (various combinations), these amino acids and proteins are essential for the correct physiological functioning of our body.

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Back to the base story.

Currently in the market, we can find many forms of protein in the butcher’s counter, in the deli, in the fish shop, etc…The truth is it isn’t hard to find a good source of protein when you take a trip to the supermarket, but still, when someone thinks about increasing their gains to 1000% (value that is merely an illustration and a hyperbole), frequently thinks about a protein shake and follows that with a great philosophical question: To take or not to take a shake?

After establishing that he wants to multiply his gains by 1000% and taking a protein shake, he comes to a new philosophical obstacle: which one should I take?

It’s around this time we are hit with a downpour of different types of protein, and almost drown in unnecessary complications.

Generalizing (!!) the existing proteins in the market (whey, beef,etc..), they can be concentrated, isolated, or a mixture. To understand the big difference between these types, you must analyze the degree of purity or the concentration of elements.

Basically, the purer the protein powder, the greater it’s speed of absorption will be, due to it’s facilitated digestion.

Watch out for this speed! While a concentrated protein can take between 1 to 2 hours to be completely digested, an isolate protein also takes slightly longer than an hour for it to be completely digested. What we mean is that the difference isn’t huge and immediate. It isn’t because you’re taking concentrated protein that you’ll have less gains than if you’re taking an isolate protein. Gains are made mainly due to training and good nutrition.

With this being said, it isn’t worth you timing the time you take to prepare your protein shake after the workout so as not to miss the “anabolic window”… This is as real as any other urban myth. Don’t be afraid to take your shake whenever you want, that won’t be the reason why you get or don’t get results have results.

At night…

The most feared time for all the lovers of this sport. The time where most cravings occur, right before you sleep. How will I fuel my body if I’m sleeping? Will I lose my precious muscle mass during my sleep?

The question you should be asking yourselves is: Should I believe everything people tell me? This question is very important because this industry unfortunately lives off myths instead of science. But why should we be to blame? We’re looking for solutions to achieve our goals and we decide to seek advice from those who look like they know best… the biggest guy in the gym? The answer will surely not be that linear.

It’s true that a protein shake can help during the night. One of the most commonly used proteins during this period is casein. Due to its structure, this protein is a true headache for our stomach, it takes anywhere between 5 to 7h to be digested. It´s common for people who complained about hunger during the night to feel satiety during that period with this type of protein.

To this end, protein is a good solution. If you suffer from this type of nocturnal appetite, it’s something to take into account.

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There are also sequential proteins (mixtures), composed by different types of protein with different absorption speeds. These proteins are also intelligent choices for the night time, or for long periods where we won’t have access to food.

In conclusion, taking a protein shake is something you should consider to complement your nutrition. At first site, it all looks the same and cloned, but each one of them represents a different type, despite their function being the same. Many times it can be too consuming to ingest “fresh” protein. The prices of meat/fish are high, but powdered proteins offer a good solution in economic terms.

We remind you that it’s fundamental to follow a balanced diet for good health. Obtaining all our protein from just one source might not be the best choice, and it can cause intolerances. Like we said a moment ago, each protein has its own nutritional composition and that’s why we should vary our sources throughout our diet.

So, we highly recommend you take a shake as a form of supplementation, but not as the foundation of your diet.

Until next time.