How can we use these different forms to our advantage?

Whey Protein Isolate.:
An isolated protein source is one that has been chemically purified to remove most everything other then the actual protein source. Generally isolates are 90%+ pure protein.

Casein Protein:
Since it is slowly digested the best time to consume it is anytime of the day except breakfast and within six hours after a workout when your body requires a more immediate source.

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.

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.


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.

Blend Proteins:
Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at periods outside of the six hour post workout window.
A blend can be more cost effective then a pure isolate, and can also offer the benefit of having both fast digesting and slow digesting protein sources.

Whey Hydrolysates:
Use a hydrolysate protein for your pre, during and post workout nutrition because this will enter your blood stream quicker than any other form.

Concentrate.
A concentrated protein source is not as pure as an isolate, and generally contains 70 to 85% of the protein source. Concentrates contain more fats, carbohydrates, and in the case of whey protein, more lactose.

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 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.

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.

Amino Acids.
Amino acids are the building blocks of protein. While there are over 100 total amino acids, only 20 amino acids are considered standard. These standard amino acids are separated into two categories: essential and non-essential amino acids. Essential amino acids cannot be created in the human body, and must be obtained from food. Non-essential amino acids can be synthesized, or created, in the human body.
Essential Amino Acids

* Phenylalanine
* Valine
* Threonine
* Tryptophan
* Isoleucine
* Methionine
* Leucine
* Lysine
There are 12 non-essential amino acids. Non-essential amino acids can be manufactured by the body. It is far more important to have a protein powder with a good essential amino acid profile, then it is to worry about the protein powder’s non-essential amino acid content.

BCAA.
Branched chain amino acids, also called BCAA, is a term that refers to a chain of the three essential amino acids leucine, isoleucine and valine. The combination of these 3 essential amino acids make up over one-third the skeletal muscle in the body, and play a vital role in protein synthesis.
* Leucine
* Isoleucine
* Valine

Weight Gainer.
Weight gainers are high calorie protein powders meant to assist bodybuilders and athletes who are in need of rapid weight gain. They can be used as meals on the go, or in between meals as a means of adding extra daily calories.

Meal Replacements.
Meal replacement protein products are considered to be entire meals in and of themselves. They contain a formulated nutritional and macronutrient blend that provides not only enough protein, but also an appropriate amount of carbs, healthy fats and vitamins and minerals.

Recovery.
A recovery blend is a protein supplement that contains any number of additional, non-protein supplement products meant to aid in post-workout recovery. These supplements range from creatine to multivitamin and minerals, and larger doses of glutamine and taurine.

Slow Digesting.
A slow digesting protein source provides a long term stream of protein and amino acids, meant to assist in keeping a positive nitrogen balance for longer periods of times. A slow digesting protein is a great choice for in between meals.

Fast Digesting.
A fast digesting protein source, such as whey protein, acts quickly to help regulate bodily nitrogen levels, especially after periods of fasting. A fast digesting protein is also beneficial as a post-workout protein source.

Money aside, which form of protein do you believe is most beneficial? Why?

Dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals.
The bottom line is that both are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

So what is the bottom line? Which should you choose?

For the pre, during and post workout phase, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre, during and post workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

If you are looking for the strongest protein powder to exploit your full growth potential during all other times of the day then use a blend. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.
Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein
credits>>
Vince DelMonte


Benefits of protein (protein for good health)

Proper protein intake has numerous benefits for good health. They are:

Anabolism.
Eating protein keeps your body in an anabolic state. In terms of muscle building, “anabolism” refers to the construction, and not destruction of muscle tissue. The opposite of an anabolic state is a catabolic state. Not eating enough protein can cause muscle tissue to be catabolized.

Growth Hormone Regulation.
Proper growth hormones levels are essential for good health. Growth hormone contains 190 amino acids. Eating enough protein insures that your body has the necessary building blocks to construct growth hormone. Growth hormone deficiency slows the metabolism, and can lead to lower bone density, muscle loss, and numerous other health problems including and number of psychological issues.

IGF-1.
IGF-1 allows muscle cells to properly respond to growth hormone. IGF-1 contains over 70 amino acids. Without proper protein intake, IGF-1 levels can be lowered, making it harder for your body to utilize available growth hormone.

Metabolism.
As stated previously, protein requires more energy to process, so inherently it boosts your metabolism. Eating less then ideal amounts of protein also makes it difficult for the body to draw upon fat reserves.

Insulin.
Protein helps lower insulin levels in the blood, which is a factor in proper energy regulation.
How much protein do I need?

The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weight. This translates to approximately 0.36 grams of protein per pound of bodyweight. For a 200 pound individual, the minimum RDA requirement is 72 grams of protein per day. For a 150 pound individual, the minimum RDA requirement is 54 grams of protein per day.
Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums. It is generally advised that bodybuilders eat 1 to 1.5 grams of protein per pound of bodyweight. Another good guideline is to make sure that 20 to 40% of your daily calories come from protein sources.
1 to 1.5 grams of protein per pound of bodyweight.
Bodyweight – Grams of Protein Required

* 125 pounds – 125 to 188 grams of protein
* 150 pounds – 150 to 225 grams of protein
* 175 pounds – 175 to 263 grams of protein
* 200 pounds – 200 to 300 grams of protein
* 225 pounds – 225 to 338 grams of protein
* 250 pounds – 250 to 375 grams of protein
Calories – Grams of Protein Required
20 to 40% of daily calories from protein.

* 1500 calories – 75 to 150 grams of protein
* 2000 calories – 100 to 200 grams of protein
* 2500 calories – 125 to 250 grams of protein
* 3000 calories – 150 to 300 grams of protein
* 3500 calories – 175 to 350 grams of protein
* 4000 calories – 200 to 400 grams of protein
* 5000 calories – 250 to 500 grams of protein