Jim Stoppani breaks down the pros and cons of different protein sources and evaluates intermittent fasting.
Not all protein is created equal. If you are a bodybuilder or athlete, you are most likely aware of the different protein supplement formulas that exist on the market. The key three being whey protein, casein protein, and beef protein. Generation Iron and Barbend partnered up and turned to Jim Stoppani, an exercise physiologist to break down just when is the right time use each kind of protein. He also discusses how intermittent fasting works – and when it should be used. In our latest GI Exclusive, Jim Stoppani explains the pros and cons of each protein source and if the growing fad of intermittent fasting is legit.
In 2022, there are more supplement companies than ever before. What was once a niche market has exploded alongside the health boom. There are now thousands upon thousands of brands, product types, and formulas. How does someone know what to choose? This week, as we speak with Jim Stoppani, we focus primarily on protein powder. What is the right protein powder to take when looking to build muscle?
Whey Protein Powder vs Casein Protein Powder
Whey protein powder is surely the most popular protein supplement on the market today. But that doesn’t mean it should be your single choice of protein supplement. Jim Stoppani breaks down the difference between whey and casein protein – and how both can benefit you.
As Jim Stoppani explains it, casein protein powder use to get a bad wrap. This was because it breaks down in your body slower. Due to this, many would turn to whey protein powder instead. It gets into your blood faster – thus helps you build muscle faster for your workouts.
But as time and studies have grown – it has become clear that casein protein has its benefits for those looking to build muscle. Nothing has changed about the two protein sources per se. Instead, we have a better understanding of the human body and how it uses protein.
Jim Stoppani explains that the fast acting whey protein is both a blessing and a curse. It is generally accepted that whey protein leaves your blood stream within two hours. This is good in the short term. But modern science has also recommended that casein protein is a great addition to your supplementation as well.
Jim Stoppani breaks down how casein protein is like an onion. It has layers that take longer to break down into your body. This is good in the long term as your body recovers to build back muscle. This is why it’s best to have either a protein powder blend formula or to take your own combination of both whey and casein protein powder. In tandem, you get the best of both worlds for optimal results.
What about beef protein supplements?
Jim Stoppani also takes a look at beef protein powders. The first fact he wants to make clear – beef protein powder is not ground up meat. In fact, it’s collagen – beef cartilage. Why does this matter? Unlike whey or casein protein – beef protein does not provide an anabolic benefit for the body.
Does this mean you shouldn’t take beef protein? It’s certainly less in vogue than it once was. But of course, all protein sources still provide the core element of protein your body needs. Particularly when you are resting and sleeping for recovery. That being said, those who are looking to make real muscular gains on the level of a bodybuilder should likely turn towards the other options.
Intermittent fasting and bodybuilding
Jim Stoppani also touches upon intermittent fasting. This diet trend, which is defined by having short term periods of fasting, has become extremely popular for fat burning over the past decade. But is it simply a long term fad? Or does it have real benefits for both health and weight loss?
Stoppani explains that intermittent fasting is essentially something we do naturally every day. When we sleep, we forego eating for at least six to eight hours. That’s fasting. But there are some great health benefits to be had if we extend that time period a bit longer.
Jim Stoppani details how we can simply add 2 hours to the front and back of our sleep schedule to ensure somewhere between 10 and 12 hours of not eating. This is a great tool for weight loss. However, Stoppani would not recommend such a diet to an active bodybuilder. This kind of fasting goes directly against the goal of building muscle. It puts you in such a deficit that muscle loss is inevitable. Essentially, you would be actively pulling back and forth and slowing down your muscle building goals unecessarily.
That doesn’t mean Jim Stoppani is against intermittent fasting completely. He understands why it’s such a popular weight loss diet and there great benefits to a premium fat burner for intermittent fasting. It’s effective and it’s user friendly. Other diets demand you “do the math” by counting calories or other nutrient values. It puts people in the position to constantly stress themselves out. “If I eat this cookie now, maybe I can skip dinner and then later have a light salad.” It’s these kinds of thoughts that make dieting hard.
Intermittent fasting makes things easy. Everything is a yes or no question. Are you currently fasting? Then don’t eat. Are you in your “open” period for eating? Then go ahead and have that cookie. Intermittent fasting allows for more leniency on what kinds of food you eat. Of course, Jim Stoppani further explains that doesn’t mean you can eat burgers and chocolate all day. But it’s certainly less strict than other diet options.
Wrap Up
Jim Stoppani has the knowledge and research to back up the reason behind why things work and others don’t. That’s why his explainers on both protein sources and intermittent fasting are so valuable. Understanding the why behind the how can help encourage motivation behind these tactics. Make sure to check out Stoppani’s full explainer in our latest GI Exclusive segment above.
