Know your pro

Generally speaking, there are three basic speeds at which protein can be released: Slow, Medium, and Fast. Pretty straightforward, right? However, what might not be so obvious are the known effects each type of release will have on your body.

Here's a quick look at different types of protein sources and how their release speeds play a role in their functionality.

Slow Release

Sources: Whole food protein sources (chicken, beef, fish, etc.), casein protein

Effects: Causes a gradual increase and maintenance of blood-amino-acid levels for a long duration of time. Will also keep you feeling full for an extended period of time.

Medium Release

Sources: Milk-protein isolate, soy-protein isolate

Effects: Provides a bit less of a gradual increase of blood-amino-acid levels but helps them from eventually dropping rapidly. Will keep you feeling full for some time, but not quite as long as most slow-release protein sources.

Fast Release

Sources: Whey-protein peptides, whey-protein isolate

Effects: Causes a rapid increase of blood-amino-acid levels, soon followed by a rapid drop. Will keep you feeling somewhat full for a relatively short period of time.

Each protein source offers its own unique set of benefits to health, especially when taken at what researchers consider to be the optimal times. For example, fast-digesting proteins work best as part of muscle recovery after an intense resistance training workout. Casein, on the other hand, is a favorite nighttime treat (usually in the form of either a casein protein shake or a small amount of cottage cheese) of people who wish to have a slow and sustained release of protein as they sleep through the night. Still, a growing body of evidence suggests that consuming a healthy combination of all three of these types of protein, in conjunction with a diet rich in complex carbohydrates and good fats, is the best approach of all.