Protein Guide

Currently the undisputed king of proteins.

Here’s why: whey proteins are quickly and easily digested (hence their “fastacting” reputation), they are loaded with Essential Amino Acids (EAAs)-including the three Branched Chain Amino Acids (BCAAs), and they contain subcomponents (microfractions) that appear to provide additional benefits. Whey is one of two major dairy proteins and accounts for about 20% of the protein in milk. Whey proteins are available in three common forms: concentrates (lower protein level, more economical), isolates (higher protein level, more expensive), and hydrolysates (partially broken down for faster digestion & absorption).

Casein ProteinsThe remaining 80% of the protein in milk is casein. Often referred to as a “sloweracting” or “time-released” protein because it is digested and absorbed muchmore slowly than other proteins, casein proteins are especially useful when takenat bedtime and during other prolonged periods without eating.

Milk ProteinsMilk proteins are dried milk with most of the fat and carbohydrate removed. Likeliquid moo juice, powdered milk proteins are about 20% whey protein and 80% casein, so utilization is intermediate.

Egg ProteinsAsk any dietitian, “What’s the best source of protein?” and eggs will probably topthe list. Most nutrition textbooks refer to eggs as the “gold standard” for proteinquality. With loads of EAAs 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, casein, and whole milk proteins for those with milk allergies or severe lactose intolerance.

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.

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, BCAAs, and glutamine to further aid the recovery and rebuilding process.

FIGURE OUT HOW MUCH YOU NEED

For most individuals, 1 gram of protein per pound of body weight per day is a good target. Those who are looking to add size may need as much as 1.5 g protein/lb. body weight/day. You should also plan on eating some extra protein (1.25-1.5 g/lb/day) if you’re trying to lose weight on higher-protein, lower carbohydrate diets, as some of the amino acids will be burned for fuel. These amounts include all of the protein consumed through foods, beverages, and supplements. What’s more, your daily protein allotment should be spread out over 4-6 smaller meals to enhance absorption and utilization. If you’re a big meat, fish, poultry, egg, and dairy food eater, you can probably get by with a smaller “hit” of protein from your powdered mix. Vegetarians and others who eat lots of starchy foods will benefit more from a higher-protein formula.

DETERMINE WHAT YOUR BUDGET & SCHEDULE ALLOW

Single-source proteins offer more precise benefits. Ideally, you might use a fast-acting whey protein first thing in the morning and 30 minutes before workouts, a recovery product containing protein plus carbohydrates immediately after workouts, a moderately-digested egg protein in between meals, and an all-casein protein at bedtime for sustained amino acid delivery throughout the night while you sleep. Now, here’s where you need to be realistic and honest with yourself. Even if you can afford multiple products, are you the type of person who’s disciplined enough to follow such a regimen? If you answered “no,” consider a protein blend. While not as fast as the fastest or as slow as the slowest single-source proteins, blends offer many of the desirable qualities of a variety of different proteins.

TIMING

FIRST THING IN THE MORNING: The period between when you go to bed and wake up in themorning is the longest that your body goes without food. “Break the fast” with protein. In addition to providing much needed amino acids for muscle maintenance and rebuilding, proteins provide more stable, sustained energy than that donut or bagel that you’re currently chowing on. Opt for a faster-acting protein like whey first thing in the morning.

PRE-WORKOUT: By drinking a protein shake about an hour before your workout, you’ll”prime” your body for growth with BCAAs and other essential amino acids. Whey and eggproteins are a good choice, because they are easy to drink and quickly digested. POST-WORKOUT: The 30-60 minute time frame following exercise is the single most important time of the day to get protein. Enzymes and hormones are actively repairingand rebuilding exercise-induced damage as well as replenishing glycogen stores, so your muscles are especially receptive to nutrients. By supplying a post-workout recovery protein containing whey, casein, egg, and simple carbohydrates during this “window” of opportunity, you’ll help ensure that you’re recharged and ready for your next training session.

BETWEEN MEALS: Consuming a protein shake in between meals not only helps keep musclesynthesis maximized, it also helps keep body fat and body weight in check. Proteins help stimulate the release of gut hormones that trigger a feeling of fullness or satiety. Dairy proteins (whey, casein, and milk) are considered to be better appetite blunters than other protein sources – especially when combined with dietary fiber – so choose a product with one or more of these proteins if weight control is part of your goals.

BEFORE BED: Prepare your body for the long fast ahead with a casein protein shake a half an hour before bed. Unlike whey which is rapidly broken down in the gut, casein is digested at a much slower rate releasing its amino acid constituents over several hours throughout the night while you sleep. For this reason, casein is commonly referred to as a time released protein. Casein is also considered anti-catabolic because it’s rich in glutamine and other amino acids that help protect against muscle breakdown. timing When it comes to protein, it’s not just what you take; it’s when you take it. Although the human body processes protein every time that you consume it, there are certain instances when your system is more receptive to protein. More specifically, there are times when you should consume different kinds of proteins.

1 AMOUNT OF PROTEIN PER SERVING.The number of grams of protein per serving is probably the most important aspect of protein powders. Seems obvious, but many people overlook this step assuming that either all proteins are about the same or that the most expensive powders contain more protein. Don’t make this mistake; check the Nutrition Facts panel to make sure you’re paying for protein, not just fancy marketing.

2 ORDER OF INGREDIENTS.By law, ingredients in a food or supplement product should be listed from most to least abundant, or in technical speak: descending order of predominance. The importance of this becomes clear once you start shopping around. If, for example, two products are similarly priced, but one contains a greater amount of a less-expensive protein (you know this since the cheaper protein is listed ahead of the moreexpensive protein source in the ingredients) you know that product is a lesser value. Also, don’t get fooled by the hyped-up adjectives that some companies use to describe common ingredients. Sodium chloride is just salt; proteineous avian nucleus extract is egg yolks; all quality whey protein concentrates are ultrafiltered and contain microfractions like alpha lactalbumin, beta lactoglobulin, lactoferrin, and glycomacropeptides.

3 NUMBER OF SERVINGS PER CONTAINER.Pay attention to this number. Some brands cut costs with cheap “filler” ingredients. So, while you may be getting 2, 5, or 10 lbs of something, you’re getting significantly fewer servings than you would with a more reputable product. Better yet, figure out how much total protein you’re getting by multiplying the grams of protein per serving by the number of servings per container. Example 24 grams of protein/serving x 80 servings/container = 1,920 grams of protein/container. Like the pure protein percentage equation, this formula works best for straight protein powders.

4 MANUFACTURED BY OR FOR?Contrary to what you might think, many companies don’t develop, manufacture, or even distribute any of their own products; they either put their labels on common formulas or have unique formulas created by an external factory. This typically adds considerable costs, which are ultimately passed along to their customers. Phrases like “manufactured for,” “distributed by,” or “packed for,” let you know that someone other than the company that you’re buying from made the product. Truemanufacturers have made the investment in the processing equipment and quality control procedures required to consistently offer the best products. So, choose “manufactured by” products whenever possible.