Protein FAQ
What type of protein powder should I buy?
There are hundreds of protein brands each with their own claim that makes them the ?best?. However, first one needs to clear their head, and distinguish between the actual types of protein. There are four main types:
Whey protein is a quickly digested protein, and as such it is ideal to use during workout and post-workout. During the post workout time, there is a great need for amino acids to begin muscle repair and Whey protein is excellent for this. Whey is highly bioavailable, and boasts the highest biological value of any protein source. Therefore, a whey product may be an excellent choice for those looking for a protein product that can be readily used by the body to build mass.
Casein protein is slower absorbing from the stomach and small intestine so the blood amino acid levels don't rise quite as rapidly. The slow absorption will help sustain elevated amino acid levels over a longer period of time. Casein is an extremely slow digesting protein, which some people mistake for being inferior. However casein is a rich protein source that will feed the body at a steady rate, which makes it ideal as a dietary supplement during the day or before bed to feed the body while you sleep.
Casein is the only protein you should be taking before going to sleep. The reason is because your body needs to be sustained for six to eight hours during your sleep without food. Casein protein is also found in milk but works more slowly and also sticks around in the blood for longer. It also has properties that help prevent muscle depletion. Casein is best taken before bedtime when the body needs a steady supply of proteins while the muscles repair and rebuild during the night.
Egg protein is considered to be one of the best forms of natural protein. The white of eggs contains the proteins. Egg Protein Powder Egg protein is still one of the highest-quality proteins available. It is virtually devoid of carbs and fat, and it is readily digested and absorbed. Egg yolks provide healthy fats, as well as highly bioavailable iron, riboflavin, folate, vitamins B12, D and E, and choline (which enhances strength and brain function).
Soy Protein is criticised by many for its poor bioavailability compared to whey, casein and egg. However, it is useful for vegans. Here are some interesting figures showing the BV values of common proteins:
BV of common proteins:
Whey=104
Whole egg=100
Egg white=88
Casein=77
Soy=74
Individuals with lactose intolerance, if they are determined on going with a whey based protein powder, should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). This is less lactose than the amount found in a cup of yogurt and research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product. (
http://www.wheyoflife.org/faq.cfm#19).
What brand of protein powder then?
From personal experience and the opinions expressed on bb.com I would be inclined to go with something like myprotein, nutrisport, ON casein or 100% whey as they are good value for money and don?t taste too bad. But, really it is all about preference e.g. maybe you want a protein powder centred around weight gain ? in which case you may go for GN weight gain (
http://www.discount-supplements.co.u...xd.asp?id=7461) to get those extra calories in your daily diet ? or even bars. The answer to this question is something that has to be based on the individual though and their budget/requirements.
What exactly does Protein do?
Next to water, protein is the most abundant substance in the body, making up approximately 15-20% of your weight. In order for muscle growth to occur, every day you must consume more protein than your body utilizes. Protein and amino acids are essential for building muscle, and this is the reason we need plenty of it in our diet. Everybody needs protein to survive, but bodybuilders must replenish the body?s supply of protein and keep a positive nitrogenous balance throughout the day and night.
What are the side effects of taking protein powder?
If you use protein shakes/bars sensibly and intelligently, the only side effect you should experience is growth in terms of Lean muscle mass and perhaps some excess wind (we?ve all had ?that?). However, other than if you are lactose intolerant, there are not really many negative side-effects you should experience.
More seriously, EXCESS protein intake can cause your kidneys to work harder, but even then it is unlikely to lead to any long-term damage or pathology. In fact ones kidneys only work to around 20-25% of their actual capacity! Even the word ?excess? is a loose term as the required levels of protein can differ significantly between individuals and their levels of activity. This brings me on to the next FAQ.
Are there any possible risks from taking high levels of protein?
As with all supplements, there are always risks. The issue is that there are so many poor general practitioners and doctors that lack knowledge of bb and protein intake that they instantly list off the risks of protein powder, not understanding the intensity of those gym sessions. Indeed, I was told about how excess protein COULD lead to kidney stones and COULD lead to osteoporosis as the calcium bonds to the acidic end products of the protein, to help turn the pH of blood back to a neutral level. Of course, all this COULD happen if someone was to chug down protein powder like water.
Nevertheless, none of these potential health risks should apply to any of you unless you already have renal/kidney dysfunction or are seriously abusing your intake of protein (this reminds me of Jaxxed_Fibraz?s video in his sig now)! Even if you are on a cut, try and get a good proportion of your protein from lean food sources like chicken. I draw you all to the conclusion of this article (
http://bodybuilding.about.com/od/bod...idneydamage.ht, which is that ?there are no studies that have ever shown a high protein diet causing kidney damage in persons with normal kidney function?. My advice would also be to drink plenty of fluids throughout the day to help the kidneys excrete any unwanted toxins. Water is good for you anyway (especially creatine users) ? aim for at least 2.5-3 litres a day.
My parents don?t want me taking protein powder, and complain it is dangerous. What the hell can I do?
Ah, we all recognise this question. I see one of these at least once every day or two. If your parents are at all flexible, then try educating them with some of the articles referenced at the end of this FAQ, or get them to consult a GOOD personal trainer who should support the idea of protein shakes being useful post-workout especially. I had the exact same problem with my parents, but fortunately my doctor is not against protein powders or bodybuilding, and so I was able to persuade them with time.
How much protein should I take each day?
This is possibly one of the most debated questions in bodybuilding, and one I can not possibly give a definitive or objective answer to. The answer depends on the individual?s level of activity, their medical history, their goals etc. The general rule of course is 1.0-1.5g of protein per pound of body weight. For example, I am 185lbs, and so I would aim to take in approximately 185g of protein a day. More importantly however is the quality and bioavailability of the protein one gets through their diet. For example, protein from bread is never going to be more bioavailable than say protein from chicken, beef or turkey. It is therefore not just about the quantity of protein, but also the quality. In my opinion, 1.5g of protein per lb of bodyweight is great for most people who weight lift regularly and are looking to gain muscle as they don?t have to worry whether they are having too little, or too much (as such a level can not really be counted as excess so long as the individual is actually training hard).
Should I have protein shakes on non-workout days?
Once again this is up to the individual. Strictly speaking protein shakes are best straight after a workout as the protein will reach the muscles faster than any foods, therefore kicking of the recovery process faster. Some people may, for example, do cardio on non-workout days, and I take this as a perfect opportunity for a shake when I don?t have the time to prepare a meal. If you have a good budget though and enough protein, then I would have your shakes most days ? an especially good time for casein is before bed as aforementioned, as it is slowly absorbed throughout the night when your muscles are recovering. Cottage cheese is also a good alternative if you wish to save your powder for training days.
What time of the day should I take protein powder?
There are 3 main times when you should consume protein. These are first thing in the morning, immediately after a training session and before bed. If you goal is to gain weight, you may also use a protein weight gainer.
Does taking protein supplements help with weight loss?
Adding protein shakes, protein bars and/or meal replacements to your diet is a great way to jump start your weight loss. Protein supplements can give you quality protein without the extra calories. Meal replacement shakes can provide you with a well rounded, low calorie liquid meal that will keep you going for hours. Just remember to have well balanced meals too, even when cutting.
Can protein be mixed with other supplements?
Yes. Mixing your protein shake with other ingredients (like dextrose) can increase the rate at which protein is absorbed. A good post workout shake typically includes whey protein, dextrose and glutamine. Just make sure you read the label before mixing supplements.
Will it cause my testicles to shrink?
Believe it or not, I actually had friends that believed both creatine and protein would cause their balls to shrink. To us, this seems like the biggest load of balls (excuse the pun) known to man, or maybe apes in their cases. So, ?NO? is the answer.
Some useful and interesting
articles on protein powders, protein, and amino acids:
http://www.tmuscle.com/free_online_a...ein_roundtable
http://www.bodybuilding.com/fun/layne39.htm
http://www.bodybuilding.com/fun/jon7.htm
Sources used:
http://ezinearticles.com/?Different-...ein&id=1080942
http://www.projectswole.com/your-que...rotein-powder/
http://www.wheyoflife.org/faq.cfm
Remember, if you want the results from a good, nutritious, high protein diet, you still need to work hard in the gym. Leave nothing.
Thanks for reading! Hopefully this will answer some questions, and save more threads on this. I am happy to answer any other questions people having regarding protein powder, amino acids or protein in general. If you have any suggestion as to what should or could be added to my ?Protein FAQ? then please PM me and I?ll get to it.
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