What is the difference between slow and fast proteins?

There are approximately 50 known nutrients that contribute to the functioning of your body. These nutrients are divided into two categories: proteins, fats, and carbohydrates fall under macronutrients. Vitamins, minerals, and trace elements are micronutrients. All these nutrients contribute to the physiological functions of humans. They support and regulate all processes occurring in the body, such as the building of muscles, bones, cells, organs, and blood. Proteins can even influence hormone balance.

The function of proteins

Proteins are building blocks. All proteins you consume are converted by your body into amino acids. The blood transports these amino acids to your liver, which further processes them. From your liver, the amino acids are distributed to tissues in the body that need the protein at that moment. Some proteins are called essential. Your body cannot produce these proteins itself, so you must obtain them through your diet. The rate at which a certain type of protein can be absorbed by your blood varies per type of amino acid. There are proteins that are broken down and transported faster and proteins that are converted more slowly by the body. The rate of breakdown may therefore also influence the building, breakdown, and storage of proteins in the body.

Slow and fast proteins

Just as with slow and fast carbohydrates, the question arises whether fast or slow proteins have different effects on muscle recovery and muscle growth. The question is whether by using, for example, whey (a fast protein), you can achieve faster muscle recovery and growth. Or should you use casein proteins, slow proteins, for this?

Fast proteins

Proteins can contribute to muscle recovery and muscle mass growth. If you have trained intensively, it is likely that tiny tears have developed in your muscles. Fast protein intake during or immediately after exercise ensures rapid uptake of building materials in the muscles, allowing for quicker recovery.

Slow proteins

By consuming slow proteins, you create a different effect than with fast proteins. Slow casein proteins are released gradually over several hours after intake. This provides your muscles with support to recover and grow during a longer period of rest. It is therefore preferred to consume slow proteins before going to bed.

Products rich in proteins

Slow proteins are found in food products such as:
- Chicken breast, salmon fillet, and turkey fillet
- Eggs
- Low-fat quark and yoghurt

The fast protein whey is not actually found in edible products. However, it is a by-product released during cheese production and is present in small amounts in milk.

Protein shakes

There are fast and slow protein shakes available in various flavours, such as chocolate, vanilla, or banana. The protein powder can be dissolved in water, milk, or fruit juice. It can also be mixed into bread or pancake batter. Shakes are not a replacement for natural proteins; view them merely as a supplement.

Author: Sanne van der Rijt