What Are Good Sources of Protein? – Speed of Digestion Part 3

I finished up What are Good Sources of Protein? Speed of Digestion Part 2 with a short chart showing the estimated digestion speeds of various proteins, including some whole foods. As someone brought up in the comments, it’s unfortunate that there isn’t more data for whole foods because of the fact that, outside of athletes, most people are eating whole food protein sources, not protein powders, to obtain the majority of their daily protein.

What Are Good Sources of Protein? – Speed of Digestion Part 2

Of more relevance, the researchers also found that the whey protein stimulated whole-body protein synthesis without much effect on protein breakdown while casein decreased protein breakdown with little effect on protein synthesis; I’d note that there was also an increase in the oxidation (burning for energy) of the whey protein. Thus whey became known as an ‘anabolic’ protein and casein an ‘anti-catabolic’ protein.

What Are Good Sources of Protein? – Speed of Digestion Part 1

Recently (and by that I mean the late 90’s or so), an interest in the speed of digestion and how that impacts on various aspects of human physiology has occurred. It’s turning out that proteins can digest at fairly different rates and this turns out to affect various physiological processes; the main two are protein synthesis and protein breakdown. As with the last article, I’m going to talk about these terms in brief before moving onto the main thrust of today’s article.

What Are Good Sources of Protein? – Digestibility

Today I want to talk about the issue of protein digestibility; to keep the length down I’ll save speed of digestion for Part 3 of the series.. Once again I’ll note that much of what will appear in this and subsequent articles in this series is being excerpted or paraphrased from The Protein Book, my complete look at the issue of dietary protein.

What Are Good Sources of Protein? – Introduction

In recent years, thanks to emerging research, diet books and popular articles, the general public is starting to become aware of something that many athletes (especially bodybuilders) have been saying for a while: higher protein diets are better for weight loss, can improve health and fat loss. In addition, athletes have long been on the search for nutrients or foods that can improve their performance or their adaptation to the training they put themselves through.

Protein Requirements for Strength and Power Athletes

Possibly one of the longest standing debates in sports nutrition (not that people don’t argue about stuff constantly) is over protein requirements for athletes. Traditionally, there have been two primary and opposing views to this topic.

Protein Controversies

Before looking at whole proteins and protein powders, I’d like to address some of the most common controversies that tend to surround the high protein intakes typically seen in and recommended to athletes. The major ones are kidney function, bone health, and heart disease and colon cancer. Related to the issue of bone health, I’m also going to address the topic of metabolic acidosis and the impact that dietary protein intake has upon it.

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