Protein powder supplements for the runner/part 2

Protein supplementation, second installment: after whey protein and casein, a favorite among athletes, it’s your turn to learn about the other proteins available to you to best supplement your diet.

Egg protein

These are ovalbumin, proteins extracted from egg white or whole egg through various techniques[Kreider et al., 2009; Driskell et al.,1999]. They are also called Egge Protein or EP. Unlike casein, egg protein has a higher solubility, so it is more easily mixed. Think, for example, of cooked egg; it has an absorption rate of 3g per hour. This means that complete absorption of an omelet containing 20 g of protein (three large eggs) takes about seven hours. Such slowing down can help reduce amino acid oxidation and thus promote greater positive protein balance for the whole body. However, due to high costs and not always adequate palatability, most athletes prefer other protein sources. Studies comparing the effects of ovalbumin versus casein and WP (post-exercise) revealed that there was no significant difference on promoting nitrogen retention[Driskell et al.,1999].

Soy protein

SP, or Soy Protein, is the only plant-based protein source considered to be of high quality due to its high concentration of essential amino acids(except methionine). Through extraction with water or water and alcohol, concentrated or isolated soybean proteins can be obtained from soybeans[Driskell et al., 1999]. Several studies have attempted to illustrate the difference between SP and milk protein in terms of muscle protein synthesis. Such work has shown that milk protein possesses a greater effect on peripheral (muscle) protein synthesis; soy protein, on the other hand, tends to increase visceral (splanchnic) protein synthesis more[Philips et al., 2009; Bos et al., 2003; Fouillet et al., 2002]. Isoflavones have a known regulatory effect on hormone production in women and have widely documented benefits in the premenopausal and climacteric phases[Kreider et al., 2009; Kurzer et al., 2002; Pino et al., 2000, Messina et al., 2016, Sathyapalan T et al., 2016).

According to some authors, these effects also reverberate on athletic performane[Kreider et al., 2009]. Other studies attribute to soy isoflavones the ability to improve bone health indicators, induce good evolution of plasma lipid profile, and lower the risk of heart disease [Sathyapalan T et al., 2016]. Isoflavones, nonetheless, would appear to possess a protective effect during the use of chemotherapeutics for the treatment of breast and prostatic malignancies. [Kreider et al., 2009; Rosenberg et al., 2002]. Other work has been conducted that, however, has questioned the long-term health impact of a diet high in phytoestrogens (especially for male athletes); further in-depth research will be needed in this regard in order to corroborate either thesis. Due to its low glycemic index and intermediate digestion kinetics (between WP and casein), supplementation with SP can be recommended either as a sole protein source, in isolated form, or in combination with milk protein.

WHAT PROTEINS THEN TO USE FOR SHORT-TERM MUSCLE RECOVERY? AND IN THE LONG TERM?

Whey, as covered above, allows a good dose of amino acids to be quickly sent to the muscles for recovery; we must also keep in mind the high content of leucine, which is considered the most important amino acid for speeding recovery and improving performance.

Casein, on the other hand, has slower absorption and therefore possesses long-term plastic formation. The side effect is low digestibility. If the runner experiences gastrointestinal problems in conjunction with taking a powdered cow casein preparation, he or she may use a goat milk product. Such powders in fact contain 89 percent less casein than those made from cow’s milk, but they are still an excellent supplement.

When is plant protein used?

Though all athletes can benefit from their potential in aiding muscle recovery and boosting immunity, plant proteins are mostly used by athletes who are vegetarians, vegans or lactose intolerant. Soy would even appear to be better than the protein in animal products in terms of synthesis in assisting protein synthesis at the muscle level. Runners with an established soy intolerance can use a pea flour product as a viable alternative. Vegetable powders have a strong flavor that often makes them taste unpalatable. In some preparations this organoleptic characteristic may be masked by using natural or artificial sweeteners. With a view to a diet low in simple sugars, it is always desirable to check the label before purchasing the preparation.

Be careful with additives

Many companies add certain ingredients to their products to further enhance recovery. Sometimes it is simply higher concentrations of amino acids already present in protein, such as glutamine or leucine. In some cases, protein powders are fortified with carnitine, whose usefulness is not preponderant in endurance athletes.

Finally, it should not be forgotten that most protein powder preparations also contain a carbohydrate quota. A carbohydrate-to-protein ratio of 3:1 or 4:1 can optimize recovery, but it also necessarily involves an increase in calories intake. In order not to unbalance the caloric intake too much in favor of carbohydrates (especially simple carbohydrates), the ideal would be to consume protein-only powdered preparations to which natural sources of carbohydrates (e.g., a banana or other fruit) are added.

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