Protein Sources Used in Protein Supplements
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Whey Protein. Whey proteins account for 20% of the protein in milk. Whey protein is a by-product in the production of cheese. Initially thought of as just a waste product, whey protein is now the most popular protein supplementation protein source. It has a very high BV rating, and is rich in the muscle-building amino acids leucine, isoleucine, and valine. Whey protein is a fast digesting protein source, and isn’t filling. Whey protein is also low in glutamine and arginine.
Whey Isolate. Whey isolate is a more expensive version of whey protein. It is a higher quality protein source with a higher biological value (BV), and contains less fat and lactose per serving then whey concentrate. Whey isolate generally contains 90 to 98& protein, while whey concentrate contains 70 to 85% protein.
Whey Concentrate. Whey concentrate is a more cost-effective member of the whey family. It requires less processing time, but also contains more fat and lactose. Whey concentrate is 70 to 85% protein.
Whey Protein Blends. Whey protein blends are specialized protein formulas that contain both whey Isolates and whey concentrates. Whey protein blends are generally more cost effective then whey isolate, and have a higher protein percentage ratio then whey concentrates.
Casein Protein. Casein proteins account for 80% of the protein in milk. Casein protein is a slow digesting protein that is isolated from milk. It is 92% protein, and has a very “thick” taste. Because of this, it is a very popular protein in weight gainers. Casein protein, although it has a lower BV value then whey, is more efficiently used to build muscle. Because casein protein is used by the body to build muscle, and less is used as a energy source, casein supplementation encourages the body to use carbs and stored fat for energy. Casein is also very high in the popular bodybuilding supplement glutamine.
Egg Albumin. Egg albumin is the egg white. It is popular in bodybuilding circles because of a higher essential to non-essential amino acid ratio, and because egg whites contain less cholesterol then egg yolks. Eggs are often considered the king of natural food proteins because of their high essential amino acids levels. Egg protein is the best alternative for those that are lactose intolerant.
Soy Protein. Soy protein is high quality, but not as efficient as milk or casein protein, It is a fast digesting protein source that has an average amino acid profile. Because of this, it is not the most desirable protein source for those looking to build muscle.
Soy Protein Isolate. Soy protein isolate has a greater BV then regular soy protein, meaning that more of it is utilized by the body. But soy protein isolate is of lower quality then soy protein.
Goat Milk Protein. No other protein source has a higher bioavailability then goat milk protein. In addition, goat milk protein is extremely high in BCAA and is 100% lactose free. Its BV rating of 104 is superior to most foods, including eggs, which have a 100 BV.
Wheat Protein. Wheat protein is a healthy and natural alternative to dairy and egg-based proteins. It is lactose and cholesterol free, and is perfect for vegetarian bodybuilders and athletes. Wheat protein is also very high is glutamic acid.
Pea Protein. Pea protein is a 100% gluten free protein source that is a great alternative for vegetarians. As with wheat protein, pea protein is lactose free and does not contain any cholesterol. It is very easy to digest and is rich in amino acids.
Complete Milk Protein. Complete milk protein is the dried protein from milk, with the carbs and fat removed. Milk protein is nutritious, and contains calcium and high levels of other vitamins and minerals. Complete milk protein contains both whey and casein proteins.
When to Take Your Protein Powder
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Protein timing is the science of when and how to take protein powder supplements for the best results. It isn’t as simple as just choosing a great tasting protein flavor, mixing and enjoying. Other factors come into play.
First Thing In The Morning. After waking, your body is in a fasting condition. You haven’t eaten protein for quite some time, and your body needs a fast digesting protein source to insure that you remain in a positive nitrogen balance.
At this time it’s a good idea to use both a fast and slow digesting protein powder. This could be a whey protein drink with a solid protein source such as eggs and cheese, or a whey/casein protein powder mix.
A fast digesting protein will quickly place the body into a positive nitrogen balance, and get the day off to a good, muscle building start. A slow digesting protein source, like casein protein, will continue to feed amino acids into the blood stream, and hold you off until your next protein meal.
Pre Workout. Your pre-workout meal should consist of a slow digesting protein powder that will keep the body in a positive nitrogen balance as you workout.
Post Workout. You should take the same approach post-workout as you did first thing in the morning. Consume a mixture of fast and slow digesting protein sources to help you recover from the workout, and propel you in a positive nitrogen balance to your next meal.
Between Meals. Regular protein supplement meals and snacks eaten throughout the day should be from slow digesting proteins, such as casein or egg protein. Slow digesting protein in between major meals assures that you will maintain a positive nitrogen balance throughout the day.
Night Time. Having a slow digesting protein supplement before bed maximizes your nitrogen balance while sleeping. Casein protein is a good choice before hitting the sack.
Meal Replacements
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A meal replacement bar or shake can contain fast or slow digesting proteins, or protein blends. Before purchasing meal replacements, make sure you are familiar with its protein source. As with protein powders, meal replacements can be taken at various time of the day. It should be noted that some meal replacements are designed to help you during diets, and some are aimed to help you gain weight.
Meal replacements with whey protein (or whey blends) are best eaten first thing in the morning, as a replacement for breakfast. The fast digesting whey protein will help to restore a positive nitrogen balance, and will get your body on the road to building or repairing muscle.
Meal replacements specifically categorized as “lean” are for weight loss, and are best eaten as a replacement for a main meal such as breakfast or lunch.
Meal replacement shakes or bars with slow digesting, non-whey protein sources are best eaten as replacements for lunch or dinner. The slow digesting proteins will keep your body in a positive nitrogen balance for longer periods of time.
Protein and Carbohydrates for Weight Gain
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For underweight “hardgainers” or trainees looking to bulk, quality carbohydrate intake is just as important as frequent protein feedings. Weight gainer protein supplements provide a great source of complex and simple carbs, and generally digest faster then whole foods.
To maximize weight gain, it is best to use a weight gainer protein supplement at least 2 to 3 times per day. A solid approach is to drink a weight gainer shake in between meals, and then have a third before bed.
Enhancing Protein Uptake with Fast Digesting Carbs
Quality carbohydrates should be eaten with every protein meal. Quality carbs improve protein transport and utilization. There are numerous fast digesting carbohydrate products that are designed to compliment protein supplementation.
Waxy maize is a fast digesting complex carb source that is perfect before, during or after training. It is able to replenish glycogen stores faster the whole food complex carb sources, and is the king of all carb supplements.
Carb powders, such as Carbo Gain or Carbo Plus, provide quality complex carbohydrates. These powders mix easily with protein powders, and can be utilized throughout the day to maximize your gains.
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