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The need for consuming protein to optimize muscle growth and repair has been long documented. Research shows that in order to maximize your workout, you must consume proteins that stimulate muscle protein synthesis (the making of muscle). You must also consume proteins that protect and keep your muscle (anti-catabolic). Amino acids, especially branched-chain amino acids (BCAAs) and L-glutamine, are the most powerful nutrients of their kind with which to stimulate muscle protein synthesis and inhibit muscle protein catabolism. Glutamine makes up approximately 60% of skeletal muscle protein while the branched-chain amino acids (leucine, isoleucine and valine) constitute approximately 35% of skeletal muscle protein. An increasing amount of literature suggests that these amino acids play the most significant role in stimulating protein synthesis and protecting your body from muscle protein breakdown.
Research also shows that the digesting rate of protein is a critical regulator of muscle growth and muscle protection and that different proteins are better equipped at doing each. It is this combination that is highly coveted in order to achieve peak muscle power output. The major proteins in which to achieve different digestion rates as well as supply these most powerful amino acids to muscle tissue are the milk proteins, whey and casein which differ in very important aspects.