Are you looking for a new source of protein that will help you achieve your fitness goals and also tastes good? Today we take a look at the difference between conventional and hydrolyzed protein. A little spoiler: Hydrolyzed protein has some exciting properties! Protein is an important part of our diet and is especially essential for those who want to stay active or increase their muscle mass. There are two options available to you: the classic, tried-and-tested protein and the modern, hydrolyzed version.
1. what is the difference?
Normally, protein consists of long chains of amino acids. That sounds like chemistry nonsense, but these are basically the building blocks of muscles. With normal protein, these long chains first have to be broken down in the digestive process before the body can use them. That takes a while.
Hydrolyzed protein is like the turbo version of this. Here the protein chains are already broken down into smaller pieces. Hydrolyzed protein is therefore easier to utilize and contributes to maintaining and building muscle mass. Think of it as a snack that can be eaten quickly compared to one that needs to be prepared first.
2. Why you should care
1. speed: After training, a quick protein intake is often desirable in order to supply the body with important building blocks for muscle regeneration. Hydrolyzed protein, which is already broken down into smaller protein chains, can be digested and absorbed faster than some other types of protein.
Protein supports the maintenance and build-up of muscle mass and can therefore be helpful after training to nourish and strengthen the muscles.
2. improved solubility : In the study by Islam et al (2022), it was found that hydrolyzed protein has significantly better solubility compared to other protein sources.
3. Is normal protein then less suitable?
Not necessarily. Normal protein still fulfills its function and is a good choice for many. As it takes a little longer to digest compared to hydrolyzed protein, it is well suited for a slower supply throughout the day. So if you are not pressed for time or want to spread out your protein intake, conventional protein is also a good choice.
4. conclusion: Get the protein kick that suits you!
Whether you choose normal or hydrolyzed protein depends on your needs. If you want it fast and efficient, hydrolyzed protein could be your buddy.
5. the optimal amount of hydrolyzed pea protein
According to the D-A-CH reference values for nutrient intake, you should consume around 0.8 g of protein per kilogram of body weight per day. For athletes who train more than five hours a week, a higher protein intake of 1.2 to 1.7 g per kilogram of body weight per day is recommended. Assuming you weigh 80 kg, you could aim for between 96 and 160 g of protein per day (Abasi, 2022).
Remember that it is important to spread your protein intake throughout the day. A balanced diet with a variety of protein sources is also important to ensure you get all the nutrients you need.
6. bibliography
Abasi, A. (2022, December 2). Healthy or dangerous? What you need to
protein powder should know. Apotheken Umschau. https://www.apotheken-umschau.de/mein-koerper/muskeln/zu-viel-eiweiss-sind-proteinpulver-gesund-916197.html
Buckley, J. D., Thomson, R. L., Coates, A. M., Howe, P. R. C., DeNichilo, M. O. &
Rowney, M. (2010). Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. Journal of Science and Medicine in Sport, 13(1), 178-181. https://doi.org/10.1016/j.jsams.2008.06.007
Islam, M. S., Wang, H., Admassu, H., Sulieman, A. A. & Wei, F. A. (2022). Health
benefits of bioactive peptides produced from muscle proteins: antioxidant, anti-cancer, and anti-diabetic activities. Process Biochemistry, 116, 116-125. https://doi.org/10.1016/j.procbio.2022.03.007