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Protein powders are popular, and for good reason. The convenience and efficiency they offer are unparalleled. And developments are not slowing down: protein hydrolysates and plasma proteins are now on the shelves of (online) stores.
Scientists are continually finding new ways to improve the bioavailability of the proteins in protein powders. The idea is simple: by pre-treating the proteins, the structure of the proteins changes. This allows your body to digest them much faster and easier, leading to quicker muscle growth.
But what does the science say about the effectiveness of these pre-treated proteins? Do your muscles grow faster as a result?
Now mainstream and used by many strength athletes are protein hydrolysates. Protein hydrolysates are proteins that have been enzymatically broken down into smaller peptides and free amino acids. This process, known as hydrolysis, is believed to significantly increase the bioavailability of proteins, making them better for muscle recovery and growth. Various scientific studies confirm this.
A recent study by He et al. (2022), published in the journal Foods, investigated the effects of hydrolysis on the structure and functional properties of pea protein. The use of different enzymes significantly increased the protein's solubility.
A study by Koopman et al., published in The American Journal of Clinical Nutrition, showed that protein hydrolysates are digested and absorbed faster than intact proteins. The hydrolyzed proteins bypass some of the digestive processes that whole proteins must undergo, leading to faster delivery of proteins to the muscles. A study published in The American Journal of Clinical Nutrition demonstrated that whey protein hydrolysate leads to significantly greater increases in muscle protein synthesis (MPS), both at rest and after resistance training, than normal protein isolate.
Not yet as mainstream in the strength training world, but according to recent scientific research, just as promising as protein hydrolysate, are plasma proteins.
Plasma treatment of proteins is an innovative technology that uses cold atmospheric plasma to improve the structure and properties of proteins. Plasma treatment partially unfolds the protein molecules, increasing their surface area. This enhances their accessibility for enzymatic breakdown in the digestive tract.
A study in Nutrition and Metabolic Insights examined the effects of plasma-treated proteins on bioavailability and absorption in humans. The results showed that participants who consumed plasma-treated whey proteins had a 30% higher concentration of essential amino acids in their blood than those who consumed regular whey proteins, indicating significantly improved solubility and absorption. This increased availability can significantly boost muscle protein synthesis. It is expected that plasma-treated proteins will gain more traction compared to other protein powders in the coming years.
Many strength athletes will attest to it: protein powders can sometimes cause bloating and digestive issues. This is because undigested lactose (in, for example, whey protein) and undigested proteins can cause gas formation in the bowels.
Proteins that are treated with plasma or are enzymatically hydrolyzed are easier to digest. This means they are less likely to remain undigested in the intestines, resulting in fewer complaints. So, if you experience issues with regular protein powders, using pre-treated proteins is definitely worth a try.
Pre-treated plant proteins can also be particularly valuable for vegans. Regular plant proteins are less well absorbed by the body, which can hinder muscle growth.
The rise of pre-treated proteins such as protein hydrolysates and plasma-treated proteins marks an important step in the evolution of the nutrition and supplements industry. These advanced forms of proteins offer significant advantages in terms of improved bioavailability and more efficient absorption, making them particularly valuable for (strength) athletes.
