The supplement market has a variety of recovery proteins. That is why it can be difficult to choose the best protein that is healthy and beneficial for your body.
Therefore, to help you choose the best product, we have enlisted the types of the best recovery proteins. In the end, we have also mentioned the best product that provides the best protein along with a few other nutrients.
Recovery protein
Recovery protein is a popular supplement that athletes and weightlifters consume after their tough training to boost the natural recovery process. It has different ingredients that increase muscle strength, energy levels and speed of the recovery process. It usually comes in three different forms which are described below.
Three common forms of recovery protein
Recovery protein is divided into three categories based on the concentration of protein in it. These three categories are:
Protein concentrate
Protein concentrate is the protein form that has been least processed. It contains 60% to 80% proteins while the rest 40% to 20% has fats and carbohydrates.
Protein isolate
Protein isolate is a kind of recovery protein that is more processed than protein concentrate. It has a high concentration of protein (90% to 95%) while the rest of the 10% to 5% has fats and carbs.
Protein hydrolysate
Protein hydrolysate is processed in the presence of enzymes and acids. During its purification, the long chains of protein break down and produce short-chain peptides and free amino acids. As it has free amino acids, it absorbs in the body faster than the other forms of protein.
The best proteins for recovery
Whey protein
Whey protein is a kind of animal-based protein that is extracted from whey (a by-product of the cheese-making process). It has all the essential amino acids which make it a complete protein. It is also rich in BCCAs (branched-chain amino acids) that people consume to strengthen their muscles and recover fast from muscle injuries. [1]
Whey protein is well known for its ability to get absorbed into the bloodstream fast. Due to this reason, when athletes take it after training, their muscle protein synthesis and muscle recovery processes get boosted. Results of several studies indicate the effectiveness of whey protein for muscle strength, muscle mass, and muscle recovery. [2, 3]
In one study, researchers discovered that the effectiveness of whey protein was 13% more than that of soy protein and 132% more than that of casein protein. [4]
Whey protein is available in different forms in the market like powder, drink, etc. It is to help people pick the form that is easy to consume for them.
Casein protein
Casein is also an animal-based protein, derived from milk. Its rate of absorption is much slower compared to whey protein.
Several studies prove that it increases muscle strength and speed of the muscle protein synthesis process which assist the recovery. [5] It is also more effective and beneficial than wheat as well as soy protein, both of which are also used as recovery protein.
Egg protein
As the name suggests, it is extracted for the eggs. It is considered one of the high-quality proteins. It is also a complete protein because it has all the essential amino acids that the human body cannot make.
After whey, it is the best source of leucine amino acid which is branched-chain amino acids (BCAA) that plays very crucial roles for muscle development and health. [6] In one study, female athletes who consumed egg protein noticed an improvement in their lean mass, muscle strength, and overall recovery. [7]
Pea protein
Pea protein powder is extracted from the pea, due to which, it is popular among vegetarian athletes. It is also rich in branched-chain amino acids which help in increasing muscle mass and recovery speed.
In a study of 4 months, participants who were performing resistance training consumed pea protein regularly. At the end of the study, they noticed a similar increase in muscle strength and mass as people who take whey protein notice. [8]
Where can I get whey protein for recovery?
ICON Recovery Protein Powder is a great whey protein supplement. It contains whey protein isolate, whey protein hydrolysate, carbohydrates, electrolytes and antioxidants. It makes this supplement an effective source of four healthy nutrients. So, if you want to increase proteins, carbs, electrolytes and antioxidant levels then it might be the best choice for you.
It comes in two popular flavours. One is apple and raspberry while the other is lemon crush flavour. This supplement has a reasonable price. There are 30 servings (2 scoops form 1 serving) in each bottle of ICON Recovery Protein. Add 1 serving in 500 ml water or milk. Then mix them thoroughly and consume within 20 minutes of a workout for the best results.
Are there any side effects of taking recovery protein?
Recovery protein supplements are a feasible and effective way of increasing protein intake and recovering fast. They are completely safe when you take them in moderation. However, consuming it in very high doses may lead to cramps, stomach pain, fatigue, nausea, and headaches.
It is best to read the manufacturer’s instructions carefully before consuming any supplement. If you are still confused about how much you should take then get help from experts.
The bottom line
Recovery protein supplements that have whey protein are more effective compared to the other supplements that have other forms of recovery protein. ICON Recovery Protein Powder is also a whey protein containing supplement. You should consider this product if you want to increase the intake of whey isolate and whey hydrolysate.
References
- Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis - PubMed (nih.gov)
- Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise - PubMed (nih.gov)
- Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise - PubMed (nih.gov)
- Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men - PubMed (nih.gov)
- Effect of cysteine-rich whey protein (immunocal®) supplementation in combination with resistance training on muscle strength and lean body mass in non-frail elderly subjects: a randomized, double-blind controlled study - PubMed (nih.gov)
- Egg Protein as a Source of Power, Strength, and Energy | Request PDF (researchgate.net)
- Effects of egg white protein supplementation on muscle strength and serum free amino acid concentrations - PubMed (nih.gov)
- Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein - PubMed (nih.gov)
