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    Thread: choosing the right protein powder

    1. #1
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      choosing the right protein powder

      Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose
      Whey, milk, egg, and soy are some of the "mainstream" names, but to the bodybuilding community it gets broken down even more:

      Benefits of using protein supplements

      Most hardcore athletes make sure to eat anywhere between 5 to 8 small protein meals each day. Preparing the necessary food for these meals can be extremely time consuming. The primary benefit of using protein supplements is that they require very little ?prep? time.

      Protein supplements are generally ?grab and go.? How many times has life intervened, and changed your plans for the day? For most of us, quite often. Protein supplements require no refrigeration, and are very portable. They can go where you go, with very little hassle.

      You will also find that protein supplements can save you money. Beef, salmon and other popular protein food sources can be costly. Protein powders, on the other hand, generally cost less per 30 gram serving. This extra cash in hand can allow you to eat the more expensive protein foods. And if you?re eating to pack on weight, a weight gainer is very economical.

      Proper protein timing is essential to maximizing muscle gains. Protein supplements provide you with the ability to have a fast digesting or slow digesting protein meal whenever you need it.

      Who uses protein supplements?

      Bodybuilders.
      For those looking to add muscle mass, protein supplementation isn?t an option?it?s a requirement. Whether you?re a whey protein addict, or just like to have a protein bar handy just in case, protein supplements are a bodybuilder?s safety net.

      Athletes.
      Protein supplementation isn?t just for bodybuilders. Hard training athletes need extra protein for energy, to repair muscle, and to insure proper body functioning.

      Dieters.
      Protein foods speed up the metabolism, and allow for the proper burning of stored fat. Protein also leaves your feeling more satisfied after a meal. Dieters use protein supplements and meal replacement products to help the fat burning process, and to fend off hunger.

      Hardgainers.
      For those that are underweight, or for those with a fast metabolism, eating enough to normalize body weight can be difficult. Protein foods, especially weight gainers, cam add vital calories during times of the day when eating is difficult, but required.

      Protein supplements versus real food

      Advantages of protein supplements:
      * Fast digesting protein foods are best eaten early in the morning, and post-workout. The BV value of whey protein makes it the perfect protein source at these times.
      * Protein supplements can be cost effective. Some protein foods, such as beef and fish, can be quite costly per 30 gram serving.
      * Protein supplements are generally a more complete and balanced protein source.
      * Protein supplements are often fortified with vitamins and minerals, making them a multi-dimensional protein food.
      * Weight gainers offer high calorie foods that are easily broken down, and less filling.
      * Protein supplements come is a wide variety of flavors, and can take away some of the ?blandness? that comes with a high protein diet.
      * Many protein foods can serve as a low-calorie means to satisfy your sweet tooth.
      * Protein supplements are more convenient, and require little to no cleanup.
      * Protein supplements are much less temperature sensitive, and generally require no refrigeration or heating.
      * Certain protein supplements have a higher biological value that real foods.
      * A protein shake can be easier on the stomach before bed.

      Advantages of real food:
      * You know exactly what you?re eating and where it came from.
      * Protein foods such as eggs, string cheese, milk and tuna can be more cost effective then certain protein supplements.
      * Real food is more versatile. It can be used to in conjunction with other foods for just about any craving or occasion.
      * Certain protein supplements can have a greater variance of actual listed ingredients.
      * Shakes can cause stomach and digestive bloating for some individuals.
      * A variety of real foods can provide a nutritional depth that is hard to achieve with protein supplements.
      * Milk and eggs are nutritional grand slams.
      * Beef has been shown in studies to pack on more muscle mass then other forms of protein.


      What are the benefits of all these different forms of protein?

      Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides.

      Casein protein makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times.

      Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations.

      Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.

      Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as 15 minutes prior to a workout, during a workout and immediately after a workout.

      Whey Protein Versus Whey Isolate:

      Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

      Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system.
      Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate.
      However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles.

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    4. #2
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      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

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      HOW TO USE PROTEIN SUPPLEMENTS FOR MAXIMUM RESULTS
      When to take your protein powder
      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.

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      This is a great post and should be made a sticky
      Live, Love, and Learn-------The Basics of Growth!!!!!!!!




      Sprocket is a fictional character, any information on steroids, prohormones, or research chemicals is for entertainment only!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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    13. #5
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      ^^^I agree great info! Stickied!

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      Damn, I just figured out I didn't know shit about protein!

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      lol you would think its so easy cause its protein but no way its more complicated than AAS.

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      Quote Originally Posted by Flathead View Post
      Damn, I just figured out I didn't know shit about protein!
      I know what you mean. Good post. Should be one that all new members need to read.

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      afterglow is the best on the market in my opinion.

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      Whey isolate mixes and tastes best

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