The main sources of dietary protein supplements are:
Milk based products
- serum
- casein,
Products of plant origin
- soy and
- pea protein.
Whey is the gold standard of protein supplements because it is easily digestible, quickly absorbed, and has a powerful effect on protein synthesis. The rationale for its effectiveness is the presence of leucine, which has the greatest effect on protein synthesis and muscle growth. Casein is another great protein supplement due to its slower digestion rate, which prevents muscle breakdown, especially at night. Both soy and pea proteins are very good sources of protein, but have been shown to be less effective than whey protein due to their lower leucine content.
Should you eat carbohydrates with protein?
To maximize muscle growth through protein synthesis, you do not need to eat carbohydrates with protein because carbohydrates do not increase protein production. However, post-workout carbohydrates can be very beneficial for recovery after going to the gym, as they replenish glycogen stores.