Basic Protein Handbook

[petey7408]

                                                                     The Basic Protein Handbook

With all of the supplements out there today, you are probably bombarded with all the choices. Take product A for cutting, take product B for vascularity, take product C for endurance, etc. But when it comes down to it, the most basic of all the supplements is protein. Whether your goal is cutting or bulking, protein plays a crucial role in your supplement regimen. Of course there are products such as gainers, blended proteins that combine two or more of these sources, etc, but that isn’t what this article is about. The purpose is to give you a little background information on the most popular protein sources today. This isn’t all there is to know about these proteins either, as each one could warrant an article of its own, but the bare basics are what I wrote about.

Whey – The tried and true

What is it?
Whey protein is a high quality protein powder from cow's milk (20% of milk’s protein is whey)

How is it made?
1.   The milk is pasteurized and inspected
2.   The casein, better known as ‘curd’ is separated to make cheese and other products
3.   The remaining liquid goes through a series of fine, specialty filters to separate the whey protein from the lactose and other ingredients.
4.   The concentrated liquid whey enters an ion exchange tower to further concentrate and purify the whey protein. This is a gentle process and does not denature the whey protein.
5.   The product passes through the drying tower.
6.   The product has flavor or other add-ins (glutamine, etc) added, then the product is packaged.

What are the individual components of whey protein?
-Beta- lactoglobulin
-Alpha-lactalbumin
-Immunoglubulins
-Bovine Serum Albumin (BSA)
-Lactoperoxidase
-Glycomacropeptide (GMP)
-Lysozyme

What’s the difference between whey protein concentrate and whey protein isolate?
Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90% or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29% and 89% protein depending upon the product. As the protein level in whey protein concentrate decreases the amounts of fat and/or lactose usually increase.

Are all whey proteins created equal?
No, there are many factors that can influence the quality including:
•   Number and quantity of essential amino acids
•   Digestion and absorption rates
•   Fat content
•   Taste
•   Purity

Can I get it from just drinking milk?
No, milk only contains about 1% of whey protein. In order to get all the benefits of whey protein, you need to take a concentrated whey protein powder

I’m running a CKD, TKD, or other limited carb diet, is whey a good choice?
Yes. Whey protein is not only compatible with low-carbohydrate diets it is an ideal choice. Be sure to select whey protein isolate which provides high quality protein without added carbs or fats.


Casein - Sometimes, slower is better

What is it?
Casein protein is a natural form of protein that is found in milk. It also makes up the remaining 80% of the protein found in milk. The separation process from the milk is called ultrafiltration. This process is done without the use of any chemicals, and it increases the amount of bioactive milk peptides that support immune function along with enhancing muscle growth. (80% of milk’s protein is casein)

What does it do?
Casein is a slow digesting protein that plays a large role in preventing muscle breakdown. Casein protein has also been shown to have the ability to slowly release amino acids which in turn causes a timed release trickle of amino acids into the bloodstream. This release can last up to 8 hours after ingestion.

Why do I hear about so many people taking it pre-bed?
The main reason that it is crucial to use pre-bed is because that is when your body usually goes the longest without any protein source. Casein protein helps give you a slow digesting protein source which will help prevent you from entering a catabolic state.


Egg – Crack open some muscle

What is it?
Egg protein is a protein supplement derived from the egg white. Some consider it to be the most perfect source of protein because it is complete in essential amino acids, branch chain amino acids and glutamic acid. It is completely and easily absorbed by the body.

What are the key benefits of supplementing with egg proteins?
-Contains little or no carbs, making it another ideal choice for low carb dieting
-It has little or no fat
-Highest in the amino acids alanine, glycine, methane, and arginine
-Easily digestible

How long does it take to absorb?
It takes 1.5-3 hours to absorb, making it slower than whey protein, but faster than casein.


Soy - Power in the fields

What is it?
Soy protein is a protein source derived specifically from soybeans

What are the benefits?
- Soy protein is generally very low in or free of fat, cholesterol, and lactose.
-One of the most digestible proteins available today
-Provides a healthy way of incorporating proteins into your diet without animal products.
- Includes valuable components such as saponins, phytosterols, and isoflavones.
-Allergen friendly as a only a small amount of the population is allergic to soy.

How does it differ from whey protein?
•   Whey protein is a nutritionally complete protein. It contains bioactive ingredients that help support the immune system.
•   Many prefer whey protein to soy protein due to its rich abundance of branched chain amino acids and its quick absorption rate.
•   Whey protein generally has a fresh, neutral taste compared to soy and will not change the taste of foods you add it to.
•   Whey protein does not contain isoflavones or any other components with potential hormonal effects. Though it is controversial the effects that these have, it isn’t something that can't be ignored.


   -AP

[petey7408]

I know this was long awaited, Tom, but I finally got it done. I'm not 100% happy with it, but I can always modify it.

[admin]

Nice write-up!

[Shoek]

quick questions...

What kind of Whey protein powder should i use?
there is so much to choose from that i dont know where to start?
is there any online test you could take that would tell you what you're most suited for?

[petey7408]

quick questions...

What kind of Whey protein powder should i use?
there is so much to choose from that i dont know where to start?
is there any online test you could take that would tell you what you're most suited for?

The fastest absorbing type of whey is hydrosylate so thats perfect for post workout. Isolate is great as well.
What are your goals?

[Shoek]

i'm trying to gain weight and muscle..
but i only want to have to use the stuff i get once a day and either before or after i work out. i have been using wheybolic extreme 60

[petey7408]

Wheybolic is a decent protein for you then to start with. Split up the serving size of 3 scoops into 3 separate occasions to get the most of it since you can only really utilize 25-30 grams of whey protein at once.

Take the first scoop mid morning, the second mid afternoon, and the third post workout. Since you're trying to increase weight, you are going to have to increase your calories. I suggest starting a thread in the 'bulking' section and we can guide you on your diet from there.

[Shoek]

haha thanks man..
lots of help..

[James842]

Wheybolic is a decent protein for you then to start with. Split up the serving size of 3 scoops into 3 separate occasions to get the most of it since you can only really utilize 25-30 grams of whey protein at once.

Take the first scoop mid morning, the second mid afternoon, and the third post workout. Since you're trying to increase weight, you are going to have to increase your calories. I suggest starting a thread in the 'bulking' section and we can guide you on your diet from there.

hey patey.....thanks mann.......actually now i am also trying whey protein powder and it's quite good till the experiences of mine and now i am in the initial stage to just try out it...!

[cse7663]

I've personally tried them all, from the $60 a jug to the $10 a jug product and have found that as far as "digestablity" that the whey protiens give me the s****.. Regardless of the manufacturer or the price of the product..I have found that the Soy based proteins are more easily digestable and also that they have many other benefits as well , that you will all at sometime notice when you get to be in your 40's. I have personally experienced more solid results of size and mass gain, without the multiple trips to the can and also regularity of the dueces...There are multiple websites that have true comparisons of the both and each have their own specific benefits..for me. Soy all the way..                 cse.

[Ronniesav]

  Great write-up Petey, this should be a great reference for the Newbys (I mean that term affectionately of course..)!  I enjoyed the little taglines next to each protein source.. "Soy - Power in the fields", good stuff.  Good base to expand on as well. 

  Sorry to hear about your experience with whey protein cse!  I am glad that soy is doing the trick for you, and also good to know at your age, this is an important thing as you know the male sex hormones start that gradual decline starting in the late 20's - mid 30's! 

[cse7663]

Thanks brotha Ronnie, I appreciate your thoughts and for thinking about this "grandfather"..man that sounds f***** up.. anyway, I fully understand the loss of my manhood hormones and have experienced many different difficulties in relationship to just that. I have found that there are ways to combat it, and to stall the complete loss of the all important T levels..and so far, so good. rep point.     cse.

[Emery]

Very good write up!

Repped!

[cse7663]

Agreed.

[petey7408]

I've personally tried them all, from the $60 a jug to the $10 a jug product and have found that as far as "digestablity" that the whey protiens give me the s****.. Regardless of the manufacturer or the price of the product..I have found that the Soy based proteins are more easily digestable and also that they have many other benefits as well , that you will all at sometime notice when you get to be in your 40's. I have personally experienced more solid results of size and mass gain, without the multiple trips to the can and also regularity of the dueces...There are multiple websites that have true comparisons of the both and each have their own specific benefits..for me. Soy all the way..                 cse.

Have you looked into beef or egg proteins?