5 Fun Facts About Protein

With all of our recent conversations about dieting, I thought it would be interesting to post some fun facts about protein.

Animal proteins - your best option

In no particular order, here they are ....

1. Proteins are digested at different rates, similar to the glycemic index of carbohydrates

  • Whey protein* is digested rapidly.

  • Casein protein* is digested slowly

2. Inside your body, there is a constant "protein turnover".
  • New muscle protein is being made while old muscle protein is being broken down

  • If you want to improve protein synthesis ... whey is your best option.
  • If you want to reduce protein breakdown, casein is your best option.
  • If you want to do both, a mixed protein is your best option.
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3. Proteins are made up of amino acids that are branched together.

4. Protein may cause dehydration

  • Nitrogen obtained by consuming protein must be excreted in your urine as urea
  • Increased urinary output due to high protein load may cause dehydration

5. You burn more calories digesting protein

  • Your metabolic rate will increase 20% after eating protein, as compared to 10% for carbs and 5% for fats
    • If you ate 100 calories of protein, 20 of those calories will be burned just digesting and using the protein.

*Note: Cow’s milk is composed of carbohydrates and two main dairy proteins: casein and whey. When milk is coagulated, it automatically divides out the proteins into semi-solid lumps and a liquid portion. Casein is found in the lumps, or curds, whereas the whey protein is found in the liquid portion - NSCA Performance Journal (Whey Protein vs Casein Protein and Optimal Recovery)


GoldAthlete said...

Huh I didn't know before that protein causes dehydratition :O
Thanks for the new insight !

George Mahoney said...

I believe it is really the "HIGH" protein part that can cause the dehydration. If you do not over-consume, you should not see too much of a negative impact.