You’ve probably come across the common protein supplements: whey, casein, and vegan.
The debate typically revolves around which of the three is best, which is fair. All three offer unique benefits, and each can be good for you under the right circumstances.
But few people consider another popular protein option: blends.
Let’s see what they are and why you might want to consider them.
What Are Protein Blends?
Protein blends are products that consist of two or more protein types. Blends can combine two or more unique proteins, such as whey and casein. But blends can also consist of two or more forms of the same protein, such as whey isolate and concentrate.
The idea behind protein blends is to provide the unique benefits of different forms or types, optimizing our results at the gym.
What Makes Protein Blends Beneficial For Us?
- Balanced Amino Acid Profile
The first significant benefit of protein blends is the superior amino acid profile. To understand this, we first have to take a quick look at protein quality.
Each protein molecule consists of amino acids. A complete protein has adequate levels of all nine essential amino acids (1). Consuming these through food and supplements is crucial because the body cannot produce them on its own.
Not all proteins offer all nine essential amino acids, so a high protein intake alone is not always enough. For example, depending on the variety, soy protein can be low in leucine, tyrosine, valine, and other amino acids (2). The good news is, pea protein offers adequate amounts of all amino acids, except for cysteine (3). So, combining the two into a protein blend is beneficial because they make up for the other’s shortcomings.
- Optimal Digestion Rates
Blending different proteins is also beneficial for optimizing digestion rates and making full use of all amino acids.
For example, whey protein digests more quickly, causing a larger spike in plasma amino acid levels (4). Meaning, the type of protein is beneficial to have when you need some quick nutrients, such as after training.
In contrast, casein protein digests more slowly and offers a steady stream of amino acids for hours after consumption (4). The effect is possible because casein forms into a gel when it enters the stomach, which slows down its breakdown. So, casein is more beneficial when you know you won’t be able to eat protein for hours, such as while sleeping.
How to Take Protein Blends For Best Results
The best part about protein supplements is how easy it is to optimize your intake and reap their benefits. You don’t need to worry much about timing, so long as you consume enough protein daily (roughly 1.6 to 2 grams per kilogram) (7).
Still, having a scoop after working out is an excellent way to provide your body with amino acids, slowing down muscle protein breakdown and kickstarting the recovery process. A scoop of a protein blend before bed can also help by providing you with amino acids late into the night.
Check out our Myowhey Protein Blend here.