Different Proteins Explained

MCWTRAINER · 08-07-2005, 06:42 AM

There have been a lot of questions about what proteins are out there and what they are all used for. Here is a short explaination of the differences and usages...

Protein, which provides four calories of energy per gram, is the builing block fof muscle and amino acids are the building blocks of protein. There are essential amino acids, ones you mustget from the diet because your body cannot produce them (tryptophan, lysine, methionine, phenylalanone, threonine, valine, leucine, and isoleucine), and non-essential amino acids (such as tyrosine, glycine, cysteine, proline, serine, and aspartic acid).

Protein helps support lean muscle tissue, aids in the productoin of hormones and enzymes, and supports immune function. Exercising individuals have higher daily protein requirements than sedentary individuals as exercise increases the body's need for protein. Since protein is necessary to build muscle, it an actually help speed up metabolism, because it takes energy (calories) to maintain lean muscle mass at rest. This may allow you to lose more fat.

Whey Protein: This highly absorbable protein provides the highest concentration of the BCAAs leucine, isoleucine, and valine, which play a key role in the muscle-builing process and also support immune function. Hydrolyzed whey protein has some of the benefits of whey while providing highly absorbable peptides that can have anabolic effects.

Casein Protein: A milk protein that seems to have a timed-release effect and a high glutamine content, which can enhance exercise recovery (not proven yet) and boost immune function. Clinicaly proven to incrase lean uscle mass and strength, casein is a good nighttime protein.

Milk Protein Isolate: This contains both whey and casein and is a good source for these two proteins.

Soy Protein Isolate: This vegetarian protein source has been shown to enhance thyroid hormone output, which can increase metobolic rate to support fat loss. The isolavones in soy have numerous health benefits, including lowering cholesterol and triglyceride levels. It contains an excellent ration of glutamine, arginine, and BCAAs. Soybeans, tofu, soymilk, and other forms of soy contain some soy protein concentrate, which is not the same thing as soy protein isolate. Soy foods can actually be estrogenic in men and cause water retention and bloating.

Egg Albumin: This traditional protein source boasts a great amino acid profile. Cooked egg whites are a good source of egg albumin.

Chicken Breast: A relatively low-fat, high quality protein source, chicken contains high doses of BCAAs and has a good potassium-to-sodium ratio (which can positively influence water balance).

Top Sirloin Steak: A lean protein source with an excellent potassium-to-sodium ratio, it providse heme iron and good amounts of the amino acids alanine and lysine, which can support energy and lean body mass.

Tuna: This is another lean protein source that provides an excellent amount of BCAAs. Canned versions make it easy to use and help with protion control.

Orange Roughy Fish: A very lean protein source with an outstanding potassium-to-sodium ration, orange roughy is a good source of the amino acids leucine and lysine.

Hopefully this clears up some of the questions about proteins.

firefighting · 08-07-2005, 06:43 AM

good post!!! reps post whore!

MCWTRAINER · 08-07-2005, 06:49 AM

Thanks, I'll be on here all day since I am at work (radio station)...

wiseguy1111 · 08-07-2005, 07:41 AM

Nice post. I'm going to save this one.

MCWTRAINER · 08-07-2005, 07:44 AM

Quote:

Originally Posted by wiseguy1111

Nice post. I'm going to save this one.

Thanks.

MCWTRAINER · 08-07-2005, 12:26 PM

If anyone has more information on this topic to post feel free to add it. We could make this one big thread so that people don't need to do more than 1 search to answer their questions...

Sixpack · 08-07-2005, 12:37 PM

Good info i got your PM by the way back at ya

MCWTRAINER · 08-07-2005, 12:53 PM

Quote:

Originally Posted by Sixpack

Good info i got your PM by the way back at ya

Thanks man! I got it, I went to send you a thank you back but it wouldn't accept any more, lol.

EricTheRed · 08-07-2005, 01:03 PM

i really like your informative posts, good for new people, i think there almost sticky worthy

MCWTRAINER · 08-07-2005, 01:21 PM

Quote:

Originally Posted by EricTheRed

i really like your informative posts, good for new people, i think there almost sticky worthy

Thanks Eric, I appreciate it.

Ceolin · 08-07-2005, 01:44 PM

[QUOTE=MCWTRAINER]There have been a lot of questions about what proteins are out there and what they are all used for. Here is a short explaination of the differences and usages...

[QUOTE]

So I guess this "protein" as you call it is something I need huh?

peternorth69 · 08-07-2005, 01:55 PM

Would you agree that casein during the day and whey around workouts is best?

MCWTRAINER · 08-07-2005, 01:58 PM

Quote:

Originally Posted by peternorth69

Would you agree that casein during the day and whey around workouts is best?

No, casein at night, whey during the day and after workouts...

Sixpack · 08-07-2005, 03:09 PM

Casein would also be a good idea for during the day but its not must. It will make you feel more "full" as whey for the most part won't . A good way is too add some healthy fats in with your whey if are taking it alone .THe casein is slower digesting.

MCWTRAINER · 08-07-2005, 03:13 PM

Quote:

Originally Posted by Sixpack

Casein would also be a good idea for during the day but its not must. It will make you feel more "full" as whey for the most part won't . A good way is too add some healthy fats in with your whey if are taking it alone .THe casein is slower digesting.

Yes, but since it is a slow digesting protein, if you are eating 6-7 small meals a day, that casein protein being digested will run into your next meal. That is why I said casein at night and whey during the day since whey is quickly digested and absorbed. If you drink a casein shake, you really won't be using that protein at the meal that you want it to be used at...

Sixpack · 08-07-2005, 03:29 PM

I agree if u are eating 6-7 meals per day but he did not say how many meals he is eating if was only 4-5 I would opt for casein

MCWTRAINER · 08-07-2005, 03:29 PM

Quote:

Originally Posted by Sixpack

I agree if u are eating 6-7 meals per day but he did not say how many meals he is eating if was only 4-5 I would opt for casein

Agreed.

Kailash · 08-10-2005, 11:47 PM

Quote:

Originally Posted by MCWTRAINER

Orange Roughy Fish: A very lean protein source with an outstanding potassium-to-sodium ration, orange roughy is a good source of the amino acids leucine and lysine.

Please do not eat Orange Roughy. These fish do not reproduce quickly enough for human consumption, not even reaching sexual maturity until 25-30 years old, and then carrying less than 10 percent of the eggs of an average fish species. They grow very slowly and are the longest-lived known fish, up to 150 years!

Orange Roughy are only being fished now that shallow water species have been drastically depleted, and techniques for harvesting deep water fish have recently been developed. Soon there will be no more "orange gold", if the fishing continues with the '49ers mentality that the commercial fisherman maintain.

In addition, there is a severe mercury advisory for these fish.

http://www.oceansalive.org/eat.cfm?s...shpage&fish=70
http://www.starfish.govt.nz/science/...nge-roughy.htm

As an alternate species and fishery, may I suggest Alaskan Salmon? No mercury advisory for the Alaskan fishery, and Salmon serves as a great source of essential fatty acids (EFAs). You can get Alaskan Salmon in frozen fillets, smoked or in cans, online or at your local grocer.

http://www.vitalchoice.com/
http://www.ecofish.com/

Kailash · 08-11-2005, 12:09 AM

Vegan protein powders -

Soy - Forget it. Soy's worthless (unless fermented as in tempeh, miso, natto, tamari, etc.), more likely damaging to the body. In fact, the more I read about soy, the more it seems like an out-an-out poison, an industrial by-product of nitrogen fixing farm techniques, rather than a food source. Like putting flouride in the water supply (another industrial by-product) now we've got soy-sewage in our food supply:
http://www.thedoctorwithin.com/index...agic_bean.html
http://www.mercola.com/article/soy/
http://www.soyonlineservice.co.nz/soytox.htm
http://www.healingdaily.com/detoxification-diet/soy.htm

Rice - Dissolves well, even in cool water. Tasty. But not a complete protein:
http://www.nutribiotic.com/riceprotein.htm

Hemp - Dissolves poorly. Only 50% protein. But a (very) complete protein! Also contains EFAs in the perfect 1:3 ratio. Hemp is a wonder-food, but I'm still not sure about the bioavailability in this form:
http://www.manitobaharvest.com/produ...asp?itemID=158
Nonetheless, these people use it:
http://www.manitobaharvest.com/hempfuelled/index.asp

Being mostly vegan (I eat wild animals..."born freeeee [singing]"), my money's on the hemp protein.

littlechris · 08-11-2005, 12:25 AM

Quote:

Originally Posted by MCWTRAINER

Yes, but since it is a slow digesting protein, if you are eating 6-7 small meals a day, that casein protein being digested will run into your next meal. That is why I said casein at night and whey during the day since whey is quickly digested and absorbed. If you drink a casein shake, you really won't be using that protein at the meal that you want it to be used at...

And what's wrong with the casein digestion running into your next meal? Methinks that would make for sustained anti-catabolism.

Salvador · 08-11-2005, 12:53 AM

MCWTRAINER, you suggest that whey could/should be taken thru the day as a meal. I read that conzuming a whey as a meal that isn't PWM or first morning meal could transform whey in glucoze if there is no need for quick proteins in your body.

What do you think about that?

It say's that whey should be taken with something that will slow him.

With what whey could be slowed except milk?

Brad4321 · 08-11-2005, 06:41 AM

WOW...great post...Should have something like this as a sticky. If anyone wants to be able to mix these diff. kinds check out my sig.

Siafu · 08-11-2005, 07:06 AM

Quote:

Originally Posted by MCWTRAINER

No, casein at night, whey during the day and after workouts...

I disagree, I'd suggest taking a 3 way protein during the day because whey protein digests much faster

DUILEE · 08-11-2005, 07:46 AM

Quote:

Originally Posted by MCWTRAINER

Yes, but since it is a slow digesting protein, if you are eating 6-7 small meals a day, that casein protein being digested will run into your next meal. That is why I said casein at night and whey during the day since whey is quickly digested and absorbed. If you drink a casein shake, you really won't be using that protein at the meal that you want it to be used at...

There's no real data to back this up. Yes, casein is a slower digesting protein but nobody really knows how fast the body absorbs and utilizes protein once its ingested. What we do know is that your body can only use so much protein at once and any excess protein is just passed through your body and excreted. This means that if you're taking down 50+ grams of whey PWO for example, some of it is going to be utilized immediately but alot of it is just going to be wasted and pissed out. Your muscles will get their initial "fix" of protein with whey PWO but you are by no means utilizing all 50 grams and your body will quickly be in need of more protein. The problem is nobody knows when this happens. The plus side of casein PWO is that it gives you a sustained release of protein so your muscles are getting a constant and prolonged supply so 2 hours after taking it your muscles will still be getting the nutrition they need. The down side is, nobody has been able to determine whether or not it digests fast enough for your muscles to use it at an optimal rate. Don't get me wrong, I'm not saying casein is superior to whey but at this point in time there are no scientific studies out there, atleast none that I'm aware of, that can prove whether casein or whey is superior PWO. This is just one of those grey areas of nutrition.

MCWTRAINER · 08-11-2005, 03:48 PM

Quote:

Originally Posted by Salvador

MCWTRAINER, you suggest that whey could/should be taken thru the day as a meal. I read that conzuming a whey as a meal that isn't PWM or first morning meal could transform whey in glucoze if there is no need for quick proteins in your body.

What do you think about that?

It say's that whey should be taken with something that will slow him.

With what whey could be slowed except milk?

Add peanut butter, milk, add oats...

MCWTRAINER · 08-11-2005, 03:57 PM

Quote:

Originally Posted by DUILEE

There's no real data to back this up. Yes, casein is a slower digesting protein but nobody really knows how fast the body absorbs and utilizes protein once its ingested. What we do know is that your body can only use so much protein at once and any excess protein is just passed through your body and excreted. This means that if you're taking down 50+ grams of whey PWO for example, some of it is going to be utilized immediately but alot of it is just going to be wasted and pissed out. Your muscles will get their initial "fix" of protein with whey PWO but you are by no means utilizing all 50 grams and your body will quickly be in need of more protein. The problem is nobody knows when this happens. The plus side of casein PWO is that it gives you a sustained release of protein so your muscles are getting a constant and prolonged supply so 2 hours after taking it your muscles will still be getting the nutrition they need. The down side is, nobody has been able to determine whether or not it digests fast enough for your muscles to use it at an optimal rate. Don't get me wrong, I'm not saying casein is superior to whey but at this point in time there are no scientific studies out there, atleast none that I'm aware of, that can prove whether casein or whey is superior PWO. This is just one of those grey areas of nutrition.

Actually there ARE studies out there that say that whey is superior after working out and there ARE studies out there that says casein is better to take at night because it can stay in your system for about 5-7 hours. Do some searching...

MCWTRAINER · 08-11-2005, 03:59 PM

Quote:

Originally Posted by Siafu

I disagree, I'd suggest taking a 3 way protein during the day because whey protein digests much faster

I don't agree with you on this one...

tintinet · 08-11-2005, 04:02 PM

Whey has been shown to enhance the immune system and decrease cancer development in animal studies.

Whey is insulinemic, and will decrease post-prandial blood glucose levels when it's part of the meal.

MCWTRAINER · 08-11-2005, 04:02 PM

Quote:

Originally Posted by littlechris

And what's wrong with the casein digestion running into your next meal? Methinks that would make for sustained anti-catabolism.

I'm simply stating that I personally would rather take a whey shake rather than casein during the day so it is absorbed at each meal without carrying over into another. That way it spreads out the calories more so I can each 250-500 calories at each meal without having to wonder if I am getting more due to casein not being completely absorbed...

jmil · 08-11-2005, 04:53 PM

Quote:

Originally Posted by MCWTRAINER

Actually there ARE studies out there that say that whey is superior after working out and there ARE studies out there that says casein is better to take at night because it can stay in your system for about 5-7 hours. Do some searching...

I agree, and here's an article that I found interesting...

Metabolism Unit in the Department of Surgery at the Shriners Hospitals for Children/Galveston, University of Texas Medical Branch, 77550, USA.

This study tests the hypotheses that (a) a mixture of whey protein, amino acids (AA), and carbohydrates (CHO) stimulates net muscle protein synthesis to a greater extent than isoenergetic CHO alone after resistance exercise; and (b) that the stimulatory effect of a protein, AA, and CHO mixture will last beyond the 1st hour after intake. Eight subjects participated in 2 trials. In one (PAAC), they ingested 77.4 g CHO, 17.5 g whey protein, and 4.9 g AA 1 hr after resistance exercise. In the other (CON), 100 g CHO was ingested instead. They received a primed constant infusion of L-[2H5]-phenylalanine, and samples from femoral artery and vein, and biopsies from vastus lateralis were obtained. The area under the curve for net uptake of phenylalanine into muscle above pre-drink value was 128+/- 42 mg x leg(- 1) (PAAC) versus 32+/- 10 mg x leg (-1) (CON) for the 3 hr after the drink (p =.04). The net protein balance response to the mixture consisted of two components, one rapid immediate response, and a smaller delayed response about 90 min after drink, whereas in CON only a small delayed response was seen. We conclude that after resistance exercise, a mixture of whey protein, AA, and CHO stimulated muscle protein synthesis to a greater extent than isoenergetic CHO alone. Further, compared to previously reported findings, the addition of protein to an AA+ CHO mixture seems to extend the anabolic effect.

Note: They only used 17.5 grams of whey protein + 4.9 g of aminos...most people take at least double the amount of protein, which even if they didn't take extra aminos on their own...would make up for that extra 4.9 grams imo.