Research shows that eating protein helps build muscle and, in some cases, burns fat too.  There are almost certainly other yet-to-be proven benefits.  We just don't know what they are yet.  As the scientific story unfolds, it's becoming increasingly clear that different proteins offer different benefits, so try to work in as many different types as you can.

A QUICK LOOK AT THE DIFFERENT TYPES

1)  Whey Protein

The undisputed king of proteins.  Here's why:  whey proteins are quickly and easily digested (hence the "fast-acting" description that they are often given), they are loaded with Essential Amino Acids (EAA's) - including the three Branched Chain Amino Acids (BCAA's), and they contain subcomponents (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen.  Whey proteins are available in several forms.  The most basic is whey concentrate.  Whey protein isolates have much of the fat, lactose and other undesireable elements "isolated" out.  Whey peptides have been hydrolyzed, or broken down, for even faster digestion.  So the purest and fastest digesting whey proteins you can buy are hydrolyzed whey protein isolates.

2)  Casein Proteins

About 80% of the protein in milk is casein.  Often referred to as a "slower-acting" or "time-released" protein because it is digested and absorbed much more slowly than other proteins, casein proteins are especially useful when taken at bedtime and during other prolonged periods without eating.

3)   Egg Proteins

Ask any dietitian, "What's the best source of protein?" and eggs will probably top the list.  Most nutrition textbooks refer to eggs as the "gold standard" for protein quality.  With loads of EAA's and some of the highest scores of protein quality, we're not going to argue.  Naturally dairy-free eggs are a great alternative to whey caesin and whole milk proteins for those with milk allergies or severe lactose intolerance.

4)  Blended Proteins

If you can only afford one type of protein, consider going with a blend.  Combining faster, intermediate, and slower protein sources, blended proteins give you more sustained protein digestion than single source proteins like whey, casein, or egg.

5)  Recovery Proteins

There are moderate calorie, fast-acting protein and carbohydrate combinations specifically designed to be consumed immediately after workouts when nutrient needs are great and glycogen and muscle protein resynthesis are at their peak.  Many also contain whey protein hydrolysates and supplemental ingredients like creatine, BCAA's, and glutamine to further aid in the recovery and rebuilding process.  This may also include complementing ingredients like, creatine, betaine and micronized amino acids to assist with your muscle building goals.

Lack of sleep leaves you feeling fatigued, achy and disoriented.  Scientists know that sleep is important but can't explain exactly why.  Brazillian scientists speculated that sleep is critical for protein synthesis.  Lack of sleep causes tissue breakdown marked by increases in catabolic hormones such as cortisol and decreases in anabolic hormones such as testosterone and insulin-like growth factor 1.  Inadequate sleep slows pathways involved in protein synthesis, increases protein breakdown, and promotes loss of muscle mass and muscle degradation.  In athletes, inadequate sleep slows injury repair and tissue recovery.  In older adults, sleep deprivation can contribute to the loss of muscle tissue.  (Medical Hypothesis, 77: 220-22, 2011)

Muscle hypertrophy requires tension, the availability of proteins and amino acids, calories, anabolic hormones such as growth hormone, IGF-1, testosterone and insulin, and adequate recovery between training sessions.  While all are important, optimizing muscle tension is the most critical concern to bodybuilders and strength athletes.  Brad Schoenfeld from Global Fitness Services in Scarsdale, New York concluded that drop sets, supersets, heavy negatives and forced repetitions are effective for maximizing muscle tension and triggering muscle growth in fast and slow twitch muscle fibers.  These Training methods are intense, so athletes should ensure adequate recovery to prevent over training.  (Strength and Conditioning Journal, 33 (4):  60-64, 2011)

Older adults typically lose muscle mass as they age.  Muscle loss increases the risk of falls, decreases mobility and reduces tissue area critical for normal blood sugar metabolism.  Japanese researchers showed that consuming a protein snack containing 15 grams of protein plus daily light weight training increased lean body mass and muscle cross-sectional area, while reducing body fat in older adults.  Combining light exercise with regular protein intake can prevent muscle deterioration during aging.  (Journal Nutritional Science Vitaminology, 57: 233-238, 2011)