🏋️‍♀️ Protein supplements post exercise: is plant-based as effective as whey?

The use of protein supplement after exercise is a popular method among gym goers to stimulate muscle growth.

Whey protein is very popular because fast absorbing, has a good composition of all the essential amino acids and it’s cheap.

Plant-based protein supplements, however, don’t have the same fame.

Single source supplements (e.g. from only soya, or only pea) are not as rich in all the essential amino acids and so do not stimulate muscle growth as much.

They can also taste bland and are more expensive!

But a new study showed that plant-based protein supplements from multiple sources (pea, brown rice, canola) stimulates muscle growth similarly to whey protein, when taken after exercise.

Despite there were more amino acids in the blood when using whey.

This is because using multiple plant-based protein sources helps achieve a good balance of all the essential amino acids (a requirement for maximal muscle growth).

🥊 Punchline

If you use protein supplement after exercise to build muscles, plant-based supplements can be an option, especially if whey protein gives you gut discomfort.

🍳 Whole eggs vs only whites: what’s best for muscle growth?

Gym goers usually prioritise egg whites because that’s where the proteins are, and discard the yolk because ‘fatty’.

Although this may makes sense on paper, a new study says otherwise.

Young men were given either whole eggs (18 g protein, 17 g fat) or egg whites (18 g protein, 0 g fat) after resistance exercise.

Eggs white proteins were more easily digested and absorbed, as there was no fat to slow down the process.

But eating whole eggs stimulated muscle growth to a greater extent than whites.

This effect can be explained by the other components found in whole eggs.

Previous research has shown that other food components, beyond dietary amino acids, may have a supporting role in promoting muscle growth during recovery from exercise.

🥊 Punchline

Whole foods have benefits that go beyond the macro nutrient composition. Including the yolk and its associated nutrients may stimulate muscle growth to a greater extent than eggs white in isolation.

💦 Muscle cramps: reach for your electrolytes, not water

Muscle cramps can be common among endurance exercise enthusiasts.

It’s estimated that 39% of marathon runners, 52% of rugby players and 60% of cyclists get some form of muscle cramps.

But it’s the lack of electrolytes (e.g. sodium, potassium, magnesium and chloride) that contributes to muscle cramps, not dehydration.

So drinking only water increases the risks of muscle cramps because this dilutes the electrolyte concentration in our bodies

A study demonstrated that drinking electrolyte enriched water during and after exercise made muscles more resistant to cramps, compared to pure water.

Because electrolytes help the body to absorb water more effectively than plain water and help replenish essential minerals lost through sweat.

However, be aware that oral rehydration solutions sold in supermarkets also contain a fair amount of simple sugars.

🥊 Punchline

Drinking electroytes during exercise can be effective at reducing the chances of muscle cramps.