Top Fastest Absorbing Proteins - Why It Matters!
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- Опубликовано: 11 июл 2024
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Top Fastest Absorbing Proteins - Why It Matters! - Thomas DeLauer
Out of all the proteins out there, chicken, fish, beef, turkey, protein powders, milk protein powders, soy, pea, whatever. Out of all of those, which one gets in your body and gets utilized the fastest? Well, before we really investigate that, we have to become really clear on one thing. There's a big difference between absorption and utilization.
Let's go ahead and let's jump right into this and look at a study that was published in the International Journal of Sports Nutrition and Exercise Metabolism.
www.ncbi.nlm.nih.gov/pmc/arti...
This study used specific techniques to figure out roughly how quickly different proteins were absorbed. Again, not necessarily talking about protein synthesis where the body takes the protein that was absorbed and then actually construct something with it.
Just to give you a rough idea, they found that whey protein absorbs at about eight to ten grams per hour. They found that pea proteins usually about three to four grams per hour. Then they found like a steak is like 10 grams per hour.
You can already see some complexity there. You can already start poking holes in this, because that implies that we can only absorb like 10 grams per hour. Well we know that we can absorb more protein than that. The point is, is it starts to give us a little bit of a breakdown. Again, this is what it comes back down to, how fast our GI system, our gastrointestinal system can actually break things down.
Here's what's interesting, they found that when subjects consumed casein protein, it inhibited full body leucine oxidation and protein breakdown by 34%, a few hours down the line, whereas whey protein did not.
What this implies is that when you took in a casein protein that digested slower, it did protect the body from breaking down its own body tissues, which is phenomenal. Whey protein did not do that. But then on the contrary, when subjects consumed whey protein, they had a 68% increase in muscle protein synthesis right after they took it, compared to 31% with the casein.
I guess this comes back to full circle being like pick your poison or pick your pudding, I guess. Which one are you after? Whey protein in this particular case, absorbs really fast but left you with your body being at risk of burning up its own tissue once it's digested and done, which is pretty short window.
For the sake of this study, I'm going to talk about it. Casein protein provided you with less of an actual spike in the beginning, but provided protein synthesis that protected the body from breaking down over the course of the day.
Here's the thing. Protein synthesis isn't just elevated right after a workout or right after you break a fast. Protein synthesis is elevated for usually like 24 hours after a given stimulus, so it kind of doesn't matter in some ways, as long as the protein synthesis is aggregating the total amount that it should over the course of 24 hours, then who cares?
Who cares if 75% of your protein synthesis is happening right here and 25% is happening the rest of the day, or if it's happening at 25% throughout the whole day. At the end of the day, you're still getting the overall muscle recovery. It's only when you start getting into finely tuned things, like very difficult workouts and intermittent fasting where you're trying to time things right that it really starts to matter.
Now, how much protein can you absorb at once? Well, let's take a look at a study that was published in the Journal of Physiology. This took a look at individuals that consumed 20 grams of protein post-workout versus 40 grams of protein post workout.
www.ncbi.nlm.nih.gov/pubmed/2...
There you have it. A long winded breakdown, long winded explanation, but at the end of the day, it all makes sense. Make sure you keep it locked in here to my channel, and do check out somewhere down below in the description. See you soon.
References
1) pdfs.semanticscholar.org/4f00...
2) www.ncbi.nlm.nih.gov/pmc/arti...
3) www.ncbi.nlm.nih.gov/pubmed/2...
4) www.ncbi.nlm.nih.gov/pmc/arti...
5) www.ncbi.nlm.nih.gov/pubmed/2...
6) www.ncbi.nlm.nih.gov/pubmed/2...
7) www.ncbi.nlm.nih.gov/pmc/arti...
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After you are done watching this video, check out my Protein Guide 👉🏻 video ruclips.net/video/pJJ02Ek1nIE/видео.html💪🏻 !! Don’t forget to LIKE this video and DROP any comments and ideas you have for future videos below 👇🏻!!
Please do one on how to boost androgen sensitvity fast pls
Thomas, what about Autoimmune Protocol diet, is been used for Hashimoto disease. Please, please, please, specially how it interacts with intermediate fasting
Idk if it's just me but the link doesn't work😂
HeyThomas, question for you: I'm running in place with my gains or lose them when I go back to work. I work 3 to 4 days a week on average, 12 to 16 hours a day. How can I prevent muscle wasting during my work days and continue to gain or maintain muscle?
@@adsanti130 has nothing to do with that, it's about caloric and protein intake
Whey - absorbs fast, but risks breaking down tissue afterwards. Only useful after intense workouts.
Casein - slow, but protects the body from breaking down its tissues
Ground meat - absorbs fast, and also keeps absorbing over time
Fish - same
Pea protein - fast, longer protection. Good balance.
Soy protein - fast, but many bad issues.
Egg protein - Fast when cooked well. Carries on absorbing.
Fat with protein slows down the absorbtion. Keep it lean.
=> Pea protein and + minced meat or fish is a good choice.
London England thanks for saving my time!!!!
I'm curious to know what Thomas thinks about egg protein powders
Thanks for trying, but I NEED the breakdown 👍
Thank you so much!!
Thomas is one of the nicest guys to listen to. Clear and precise
Treasure Cave Thanks 😁
Thomas is one of nature's nice, intelligent guys. Even a Doctor couldn't explain as he does.
Yes, easy on the ears and mind. 👍
@@ThomasDeLauerOfficial Hi, I'm new to your channel. I hope you will answer my questions... I wanted to ask, is it true that having a protein shake after my workout will knock me out of ketosis??
I've started keto this week and I've been having a protein shake after my workout for the last 5 years. Its a healthy one, but I was told that because whey protein is to lean, will knock you out of Ketosis. If this is true, can I add 2 tablespoons of peanut butter inside the shake? Will in counter this effect and keep me in Ketosis?
@@johnkap5740 He for the most part recommends taking in lean protein first after a workout (found in other videos)
Gold info! Always appreciate you coming through with the science-backed info.
great video. cleared up a lot of confusions i had. thanks, thomas!
Another excellent explanation on protein; for the specific case of synthesis, and absorption of protein.
Lol I'm having trouble paying attention all of a sudden. My Grandfather's Tom Sr & he was adamant about being put in a military home the other day. Today is the great day of combining fats & carbs and I won't be able to see him. He'll be lucky to make it thru the winter I'm told, so we're all staying close to not be around him. This makes no sense to me.
You have yourself a wonderful Thanksgiving bro & for what it's worth, I love ya buddy. God Bless you & ALL of yours! I'll try to watch this again later when I can focus :)
Another greta video. Thanks Thomas ✌🏽
Love this video, great explanations Thomas
This is off subject (and it may just be me) but the volume on many of your videos is low compared to the other channels I watch on RUclips. I turn up the volume on my computer and use earphones but still have trouble hearing it as clearly as other channels sometimes. Your content is great, educational, and helpful. I just have trouble getting the volume high enough. Thanks.
Thank you foe the amazing video 😘
Pls make a video about how much veggies should we eat on keto
the only video out there that made me have an idea about protein intake
Thank you so much. I actually was wondering today, seriously what you just covered in this video! Wow! Thank you so much for answering my wondering about this 😁 Appreciate you so much
Appreciate this 🙏🙏
Very glad I found your channel! You are so informative and I have learned so much! Thank you !!!
Lyxia thanks for watching! And welcome to the channel! 🙌🏻
thanks, any research on colloidal silvers, there are many kinds.
again thanks, congrats on your growth but please never lose your passion for the info. you really seem to love knowledge, me too.
Another Great Video 👍🏻 @Thomas DeLauer.
Thank God for Thomas
Clear detailed EXPLAINED fully
Thanks Thomas... 😊💜
Yeah great video very well explained
Really informative. Is there a step-by-step for optimizing the timing of fasting/demanding workout/protein?
Awesome video Thomas!!!!! I love your Chocolate Moomoo recipe. Would it be beneficial to add some protein powder to this drink?
informative good content as always Thomas :)
Hi Thomas great video as always. My question is concerning Sodium content in protein powder, in egg it is considerable high, any considerations? Thanks in advance!
Have been wondering what your opinion on protein synthesis and what was best in your opinion. So eggs and chicken was told to be at the top of the list from my memory. Also Red Meat was suppose to be food for body building. Tried many proteins over the years but Whey seemed the most efficient to me when seeing gains. Very informative video, as always good to learn..
*My favorite anabolic blend*
*PROTEINS:* 5g whey + 20g pea protein + 15g albumin
*CARBS:* 100g wazy maize
What are your thoughts on cubed steak? I've been counting calories and was amazed at the much better fat to protein ratio(if you don't want fat) and thus lower calories overall. Also, it's semi mechanically processed, but it generally comes from a tougher piece of meat like the front shoulder. That's why I'm interested in your thoughts. Thanks.
Thank you 🤙🏽
Amelia Vanisi thanks for watching 🤙🏻
QQQ Love these videos and have question - what about hemp protein?
Excellent
Eggs are the Gold Standard, it's 100% in terms of protein rating. Cow's milk protein is 60%. Protein utilization from eggs is 94%. Milk is 82%. If you do an intensive workout you only need 25G proteins(so for best results you need 3 to 5 eggs only). But if you are don't workout you need at least 50G proteins 3 times daily. Even Arnold Schwarzenegger always ate the whole egg as the yolk contains proteins.
The yolk is not just protein, it contains phosvitin, peptides, glycopeptides, lutein and zeaxanthinall improving your immune system, lowering your blood pressure, reducing inflammation and even reducing risk of cataracts and macular degeneration.
I've been fasted and preparing a protein shake with added collagen before lifting weights and drinking it immediately afterward (often in the hot tub and/or steam room), then coming home to cook a prepared dinner with lean meat. Lately, that first meal has been stir fried shrimp and zoodles. Then a couple hours later, I'll sometimes add more protein with high fat, like beef and/or eggs, plus a cruciferous vegetable, etc.
Hi Thomas love the video but I gave a question. You say keep protein shakes lean. Why do Sun warrior put MCT in there blend is this different in someway?
I bought Sun Warrior pea protein because of your vids! I like it. Have you ever heard of ALGAE OIL cooking spray?? Do you have an opinion on it? I'd love to hear it!
Another great one Thomas 👍🏻👍🏻
Thanks!
What about consuming a blend of essential amino acids post workout, especially after an intermittent fast? Completely skip the digestive breakdown phase, with quick absorption on an empty stomach. As for protein consumption, would a blend of proteins, each with different digestion profiles, yield a hybrid of both longer absorption and less breakdown?
In Terms of Food, may you please suggest the best proteins to break fast with and the ones before bed? (i don’t eat red meat nor dairy nor eggs) Chicken, Fish, Tuna, Salmon, Quinoa. Which of these shall i break fast with, eat post a workout and before bed? Thank you so much !!
Hello Thomas,
I hope you read this because I just bought two of the sunwarrior protein powers using your link, and it doesn't have hemp protein in it like you said in the video. Also, it looks like this version has a high amount of fat per serving (20g) and you mention we should break a fast with lean protein and stay away from fats. Very confusing... Hope you or someone can clarify.
Contrary to what you said Thomas, this video is not long winded at all. It's succinct & crystal clear. As for you repeating yourself, repetition is essential to people who are learning new material for the first time.
Have you done a full comparison between all supplemental proteins?
like Whey (WPI, WPC) vs Collagen vs Rice vs Pea vs Hemp vs Sunflower vs EAAs vs Egg white powder vs Beef Protein Isolate
Would be good to have an absorption and utilisation breakdown of all these and a few of their pros and cons.
I find having a protein shake after a fasted hard workout not only aids recovery but also stimulates my metabolism and burns fat.
Do you take whey?
Rav Hirani Yea, I don’t have any special type of whey and just use what my kids buy over time. During long workouts (2 or more hrs) my body gets very catabolic and am susceptible to over training especially in the heat of the summer. Since I do OMAD/KETO/block fasting I find that a protein shake fights off my bodies urge breakdown muscle and helps keep my white blood cells higher. I generally score lower but in the normal range of blood cell count. My hemotologist says it seems to be normal for me.
Andrew Rivera whey is so bad for you, best to avoid that stuff
memefeed if u mean spiking insulin ,Yea, like I said I eat what my kids buy for convenience but would definitely buy a high quality protein myself. I still get a huge benefit when I target my intake.
After intense weight training , you cannot beat essential amino acids for absorption and recovery, keeps you going till first meal on IF if training in the morning
Spot On! Thomas I am not taking any type of whey or casein powder for supplement. I do collagen peptides, bone broth, put this in coconut water, with raspberries, strawberries, blackberries, and blueberries. I drink this when I break my fast (2pm) after I have worked out in a fasted state( 5AM). I am doing OMAD and eating Keto. My one meal is Chicken breast with sliced avocado, cauliflower rice and asparagus. Or it is Salmon and sometimes a filet. No snacks, no cheats meals. I only drink water, green tea and Hibiscus tea with fresh squeezed lemon. I quit drinking beer and I am ok with that. My health is more important than beer, and I LOVE BEER!
Leliu Swann 🎯
Have you heard of pepto pro...? I have crohns and are trying it out at the moment. Your thoughts?
What I figured to work for me is:
1 serving of Isopure (gluten and lactose free), zero carb whey isolate
1 serving of Sun Warrior - Warrior Blend
30-50g of cold pressed coconut oil
If I am sleepy I pour some coffee in it too
This, after 16 hours of IF, then a weight workout (40-45 mins weights, then 20-25 mins light cardio - elliptical trainer on high resistance)..
If I don't add the oil to this, it makes me dizzy, sometimes I want to throw up -> I think that's a blood sugar spike from the whey there ... the pea protein alone doesn't usually do that, the whey alone always messes me up, even though it is lactose/gluten free .
After this, 1-2 hours later: 2-3 eggs with sardines or tuna.....
I also figured, that using Creatine Nitrate (no3-t) instead of mono hydrate causes less water retention and doesn't make me feel like crap when taking on an empty stomach. (Cellucor C4, 0 carb pre-workout powder works great) ...
Just my 2c.... maybe helps someone out there with mixing proteins
I figured this out myself over time and it pretty much matches what you say.
Mr Delauer I want to ask you if I don't have time for a meal all the time is a good protein shake can really replace a meal thank you for your videos good information
This is one of the best fitness videos on the internet. 🔥🔥🔥
Very informative video!
Gonna hit the gym later and will have a pea protein shake later and then some ground beef or eggs soon after!
Update: I had a smoothie with pea protein and home-made kefir and pork steak + eggs afterward.
My go to post workout is a Tuna (or salmon) salad. 1 can tuna or salmon, 3 harboiled eggs and 3 tbsp Keto mayo. It's got lots of fat and protein, about 50/50 and only a couple of carbs. A couple of kinds of protein. I also have a TBSP of olive oil straight. I belive the Omega 9 in the olive oil helps the omega 3's in the other. I guess I should stop the olive oil.
I use a mixture of pea, whey, and casein protien post workout
Hi, I'm new to your channel. I wanted to ask, is it true that having a protein shake after my workout will knock me out of ketosis??
I've started keto this week and I've been having a protein shake after my workout for the last 5 years. Its a healthy one, but I was told that because whey protein is to lean, will knock you out of Ketosis. If this is true, can I add 2 tablespoons of peanut butter inside the shake? Will in counter this effect and keep me in Ketosis?
Very interesting. Love your videos.
Love the science; but would love a more light hearted video on the BEST TASTING Keto friendly every day foods regardless of how "scientifically" good they may or may not be. Because let's be honest, how something tastes does matter to most people.
In another video you said that some carbs after breaking fast is good and will be absorbed well. Especially from berries :) So, I think to have 30 hours fast, because I want to finish the fast in the morning. To go to Gym, to make legs and arms and then to have organic whey protein (with raw coconut), boiled eggs and after I will eat some beef lean mince with spinach as you showed in the other video :)
On Eggs, correct me if I'm wrong, I thought the best way to consume them was fully-cooked whites, and under-cooked yokes. If the yokes get cooked, they get oxidized (bad). Hard boiled eggs would be the exception, presuming the temperature doesn't get too hot during the cooking process.
boiling is 212 degrees F so yeah, it's hot and it takes 10 minutes to fully cook an egg minimal time
Christopher Alden do you mean "soft-boiled" eggs?
@@HelmetBlissta Well, more specifically talking about scrambled eggs being not as good for you nutritionally. If what I've heard is correct, hard boiled eggs are still okay because the yoke is not cooked at such a high heat. By that theory, soft boiled would be equally as good, which is actually how I prefer my eggs (for salads or pho). If I cook them for breakfast, I make them over-easy, with the yoke runny.
@@kristfur when i do scramble eggs i separate the yolks and fry the whites. Then i add the yolks in the end.
@@lunaticatiga great idea
Do you have specific link to thrive to track back to you?
What are your thoughts on egg protein powder. I can’t stand the taste of eggs cooked and was wondering if taking the powdered form would be close enough.
Always at the forefront of #ForwardThinking
What do you call cows playing poker on an airplane....
High steaks.
What do you call cows on a marijuana pasture
High steaks
XD
So the cow caused udder destruction.
What do you call a cow with no legs?
Ground beef.
On a fasted state. After a workout. Should I do protien or supplements? Or both? Fish oil, boron, vit d, pqq, coq10, saw palmetto.
Can we take collagen protein along with my whey protein for better recovery post workout????
I mix Whey with Collagen protein. I want the whey to race to my muscles and the collagen to be able to go to other things.
Down 18 pounds. I was at a soft 190 pounds just 5 weeks ago now I am at a lean 172 pounds, which is what I weighed 15 years ago when I was running 25 miles a week. No sleep aids, inspired workouts, no bloating, clear skin, elevated libido, and my brain won't stop exploring new endeavors. Thank you for introducing me to the Keto Life.
Should I not mix pea protein and mct's then if I really to keep it as lean as possible or is that just for fasting?
So would you say for hardgainers 12g whey mixed with 10 oz of whole milk (10g protein), for example, is the best of both worlds? Quick and slow. Or does the fat slow ALL of it down?
Hi Thomas my health situation is pretty uncommon. How could I personally contact you with a query?
I started using pea protein powder a couple months ago and noticed some positive changes. I can tell it's a good quality protein source. I use Bob's Red Mill brand protein powder.
How’s the amino acid profile?
Could not agree more 🙏🏻
Marc Dirks 🙏🏻
Great video man! Proteins get oxidised if there not used!!
I am curious if essential oils like oregano oil would break the fast? Have two drops the same effect as any other fat?
Thanks for the vid... 1 important fact i picked up, Whey protein shake to break a fast is not good. Just switched to Pea Protein shakes.
So what about breaking a 20 or more hour fast post workout ? Break it with glucose,fructose,& sodium then wait an hour to consume protein ? Or break it immediately with protein then wait an hour before the next meal for stable energy
I was under the impression - when breaking a fast - we should keep it very low fat to keep the insulin spike lowered. There was a video you did that touched on that topic. Would love some clarification and thanks for all you do!!
I have the same question should you break the fast with lean protein - the Sun Warrior displayed has MCT oil in it 20g of fat - shouldn’t we use a product with no MCT oil ?
Lean protein is the way to go to break a fast, to drive the pathway to build muscle. Keto is ok for a month to mimic fasting & reset the metabolism but long term it's a fool's paradise. . Fat will just go into storage. Leucine only produces a phase 1(transient) spike, compared to a long long spike with refined carbs(white bread is the worst). Everything of value in the body comes from proteins. Only omega-3 & omega-6 fats are essential the other fats are a potential health hazard.
@@michaelscrivo5972 Avoid fat it will go into storage after a fast, stick to lean protein like chicken or pea-protein shake.
@@songsofthecentury3909 that explains why I've gained 10 kg in the space of like 6 months cos I've been breaking my fasts with high fat high protein food..
You're talking a load of kak. You're just anti keto you Muppet. You don't like the concept of eating high fat and that's fine for you but that didn't work so well for people who were obese and went high fat and lost a Shite load of BODY FAT.
Fat causes the lowest insulin spike - almost nothing at all - which is why people stay lean on carnivore and keto.
Protein alone, very lean at it, much higher insulin spike. And well, we all know what carbs do.
Class! 👍
Thanks for the support!
So I shouldn’t be adding MCT to my protein shakes?
The problem with sun warriors pea protein is that it contains Stevia which also spikes your insulin levels and shuts off fat metabolism. Probably better to buy pure pea protein and add Allulose . Thoughts ?
What if we mix some whey protein with the pea protien like 1:3 whey:pea is that a good Idea, And also you mentioned that you use the pea protien to break your fast, is it just the protein powder and water, or you mix something else in your shake?
I would like to try pea proteins but sunwarrior is pretty expensive compared to my whey protein.
What do you think about Purium’s Master Amino Pattern- MAP? 99.5% Net Nitrogen Utilization! For vegans, do you recommend taking a lot of extra aminos for protein synthesis? Isn’t the point to get a lot of amino acids vs a lot of protein?
So, is ok to eat less protein during the resting days?
Thoughts on post-workout OMAD? Seems to make it hard to keep the protein lean if you are trying to stick to a keto macros profile.
Protein, Fat, Carbs, in that order.
Start with the protein, then the fat, then the carbs if any. Fibrous carbs before other carbs.
I did my first intermittent fast yesterday. How do I get Vitamin C.? Should I give up my small glass of OJ on fast days? I am 55 yr old Woman.
What about essential amino acids during a fast? It seems like your body wouldn't break down other proteins if it had what it needed?
Been using powdered egg protein. Any difference than eating eggs? I eat eggs after working out and egg power before bed.
Pea protein isolate just tastes so horrible though, I can barely make myself drink it.. does anyone have any recommendations for someone on a keto / low carb diet with what to do with pea protein to make it palatable?
Just i need to know what is the best protein for me in Ivette 40
What about collagen protein??
Hi Thomas, after fasting and I get home from work, I do my workout then I have 4 cups of bone broth, a serving of collagen and a can of sardines in water.
Do you think this is good? A couple hours later I have my dinner.
Great video, thanks for all the information you provide.
That's the most disgusting meal I've seen so far today. Thanks for the suggestion on how to make sure my wife doesn't want to come anywhere close to me tonight!
Hi Thomas. How about Bone broth protein? Thank you.
Go watch his video on collagen he’s recently done
I absolutely love thomas delauer but ummm im super lost im doing his keto challenge and i wanna drink protein shakes sometimes in the morning but idk if i should now im just lost
I don't have the best digestive system, so having some hot tea with meals has helped me a lot. Kind of like how hot water helps food dissolve off of dishes when you wash them. I'm curious if this would effect protein absorption.
o0Avalon0o bullshit, the temperature of water does not affect digestion
If you don’t hv good digestion , then hv hot ginger tea after meals ...
Makes no sense. When it goes through the esophagus it’s cooled down rapidly to body temperature
Great idea 💡
Hey Thomas what about isolated meat proteins
I’m trying to stay fuller for longer in the mornings… I wanna put some protein in my coffee or smoothies that I wanna start making… does anyone have any suggestions? I’ve heard slow assimilated proteins are better to stay fuller longer…
Please do a segment on MAP. MASTER AMINO PATTERN and net nitrogen
What are your thoughts on a product Called SON formula ?
What would be suggested macros for a 28 year old male weighing 260. Trying to lose fat on keto. 35carbs 210protien the rest fat? Based off 2800cals?
Been seeing loads of new info and study’s on pea protein having one of the lowest bioavailability there is, which results in less than 20% of the protein actually being utilised.
Anyone got any info on this?
What if you increase nitris oxide levels? Will it increase cellular activity?
But whats the point , the quetion here was if the we just absorb and use 20 grams per meal, is it true? So what about the rest of protein? I have the same question
I’m allergic to dairy so I appreciate you covering multiple forms of protein. 👍
I only use plant proteins powders as I cannot tolerate dairy. I used to use the Vega Sport Protein which was pretty good. I started working out more again and have been using Olly's Plant Protein powder which I really like. I mix it with Hemp milk.
His other video about protein powders goes into a little more detail.
Have you tried 100% whey isolate like “Isopure”
I can’t do milk at all, it’s brutal on the intestines, but I can do a 50 gram shake if 100% whey isolate with no issues
why don't you do one of these videos on plant based protein since its highly in demand atm!
On carnivore diet if I don't eat eggs but get protein from tuna & sardines it that ok. Or do I have to eat eggs being on a carnivore diet.
I wonder how mega dosing Digestive enzymes affects all this?