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)