Hydrolyzed Protein Powder | Exactly What It Is, Let’s Learn: Since “pre-digested proteins” are found in hydrolyzed protein powders, they’re more easily absorbed and may hasten muscle recovery after a workout.
Hydrolyzed Protein Powder | Exactly What It Is, Let’s Learn
What Is the Definition of Hydrolyzed Protein Powder?
Protein is one of the best ways to help your body recover after a tough workout, whether you lift heavy or HIIT. Add a scoop of protein powder to water or a smoothie.
But gulping down a protein shake can cause nausea in some people, especially those with stomach issues. Hydrolyzed protein powder can help with faster recovery, digestion, and hitting your macros.
Heck’s Of Hydrolyzed Protein Powder
Anyone familiar with protein powders has heard of protein isolate (higher in protein) and protein concentrate (higher in fats and carbs) (in which fats and carbs are reduced, so protein content is higher). But a new protein form called hydrolyzed, or hydrolysate, is gaining popularity for its rapid absorption.
Hydrolyzed means it’s been broken down and is easier to digest, says The Vitamin Shoppe’s nutritionist Brittany Michels. “Protein digestion enzymes or acid heating are commonly used in hydrolysis. Both aid in breaking down proteins into single or smaller-chain amino acids for easier digestion.”
First, amino acids are the building blocks of proteins. Hydrolysis predigests proteins by breaking them down into smaller chains of amino acids called peptides, making them easier for your body to absorb.
“Di- and tripeptides are absorbed whole. Larger peptides need to be broken down first “the Atlanta Braves’ consulting sports nutritionist and co-author of Nutrition for Sport, Exercise, and Health Marie Spano “I like to imagine hydrolyzed protein as a car and non-hydrolyzed protein as a truck transporting multiple cars.
They share an engine. The car will outrun a truck carrying several cars. Think of it as a toll booth for cars. Non-hydrolyzed proteins must stop and pay a toll, another process that slows them down.
Real Benefits Of Hydrolyzed Protein Powder
It’s more stomach-friendly
Hydrolyzed protein powders cause less stomach ache and intestinal problems. It is important to note that lactose in traditional whey protein powders can cause digestive issues like bloating, diarrhea, and cramping. Rebekah Blakely, R.D.N., expert for The Vitamin Shoppe.
Hydrolyzing whey protein lowers lactose and fat content while increasing carbohydrate and protein content. As for people with severe dairy allergies or intolerance, Blakely suggests using plant-based hydrolyzed proteins. Whey products still contain milk proteins, making them unsuitable for people with dairy allergies.
Low In Carbs And Fats
Blakely claims that hydrolysis produces a more concentrated protein whey powder with less fat and carbs. Low in fat and carbs. Low-carb and low-fat diets benefit from hydrolyzed protein powders.
It May Help You Heal Faster
Faster absorption may also mean faster recovery. Because hydrolyzed protein powder contains smaller peptides than non-hydrolyzed protein. Also, it is more quickly absorb and used by the body, allowing for faster post-workout recovery. This not only helps strained muscles get more nutrients, but it may also help some people absorb protein better. This may speed up recovery and reduce muscle soreness.
Hydrolyzed Protein Studies
Theoretically, this makes sense, but what about science? The short answer is no. “Few well-designed studies compare hydrolyzed protein to non-hydrolyzed protein,” Spano says. It’s possible that hydrolyzed forms are superior to non-hydrolyzed forms for slower-digesting proteins like casein, but we don’t know how much.
A 2010 Journal of Science and Medicine in Sport study compared the recovery effects of hydrolysate versus isolate whey protein. In the study, 28 people drank either 25 g hydrolyzed whey protein or 25 g whey protein isolate in flavored water.
After an intense workout, participants who consumed hydrolysate whey protein powder recovered better and faster than those who consumed flavored water with whey protein isolate. Muscle soreness was not different between the two whey proteins.
“This study suggests that hydrolyzed whey protein may be better than whey protein isolate for athletes who train hard one day and need to recover quickly the next,” says Spano.
Hydrolyzed protein powder is show to help replenish glycogen post-workout. (Your body stores glycogen in your liver and muscles for energy.) According to a 2004 Journal of Sports Science & Medicine article, refueling with glycogen after a workout is critical to preventing muscle damage.
This is because adding protein hydrolysate to a carbohydrate drink provides the same glycogen-replenishing benefits as drinking more carbs. Muscle biopsies were taken five hours after exercise and participants drank every 30 minutes. Adding protein to low-carb diets show to speed up glycogen synthesis.
For The Liver And Muscles, Insulin Is Require
“Adding protein can help restore glycogen stores in the muscles post-workout. A study published in the Journal of Sports Science & Medicine in September 2004 found that adding protein to a carbohydrate supplement after exercise increased.
Also, the rate of glycogen storage by approximately 38% over the first four hours of recovery. “This could be due to the synergistic effect of protein and carbohydrate on insulin response and muscle repair,” Blakely speculates.
Because most of the carbs you eat are converte into glucose for energy and store as glycogen. Insulin is require to transport glucose from the blood to the liver and muscles. Because hydrolyzed protein is already break down and absorbed so quickly.
Heance, it has a faster insulin response than non-hydrolyzed protein. “This stimulated insulin response activates glycogen storage. The World Journal of Diabetes reported in October 2015 that hydrolysate whey protein stimulates insulin secretion more than intact whey protein or whey isolate.
Hydrolyzed protein may help you repair muscles and recover glycogen faster than non-hydrolyzed protein, so it should give you an athletic edge. More research will tell. In terms of long-term training, does hydrolyzed protein absorb faster, leading to a faster rise in amino acids and a faster peak in muscle protein synthesis?
We dunno. For very long workouts, where fast digestion and absorption are more tolerable, it may be beneficial. So if you’re training for a marathon, triathlon, or bodybuilding competition, hydrolyzed protein powder may help.