WEEK EIGHTY-FOUR :: How Can You Use Different Forms Of Protein To Your Advantage?

[the_fake_webmaster]

* Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of each TOTW article) and see what was said about those that did not win. Good Luck!
------------------------------------------------------------

TOPIC: How Can You Use Different Forms Of Protein To Your Advantage?

For the week of: July 5th - July 11th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

-------------------------------------------------------------

Whey, milk, egg, and soy are some of the “mainstream” names, but to the bodybuilding community it gets broken down even more.

Types of Protein:
Whey protein isolate
whey protein concentrate
Hydrolyzed whey
Calcium caseinate
Egg white
Whole egg
Micellar casein
Etc, etc, etc…

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

How can we use these different forms to our advantage?

What would be an ideal daily schedule of protein consumption?

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

-------------------------------------------------------------

* New Rule (beginning: June 1st, 2006): Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks.

Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

Thanks,
Will
Webmaster
Bodybuilding.com

[rkwilsford07]

How Can You Use Different Forms Of Protein To Your Advantage?

Before there was creatine and gene enhancing substances there was protein. Protein has always been an essential part of bodybuilding. Of course back then the only source of protein was food like meat, milk, and eggs, but now days with all the new developments and breakthroughs in supplementation there is just too many sources to choose from. Which ones are the best? Are they all different? If so, how? Should you take more than one? There are countless questions and confusion about all of the difference types of protein and it can get crazy just finding one that is the best for you. So let’s go in depth and find out what the benefit of each one is and how they each work:

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

Whey: Whey protein is the best-rated and most commonly used protein in bodybuilding, and for good reason, it is proven the best.

“It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and an immune system builder. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.”

Of course whey protein is broken up into to groups: Isolate and Concentrate. Whey protein concentrate is a less pure protein, only 28% to 89%, than isolate, 90% to 100%, and includes extra carbohydrates, fats, and calories. While concentrate is a good supplement for weight gainers, isolate has been proven to be the best not only because of its high protein content and concentration, but also for its overall effectiveness in the maintenance, repair, and growth of muscle fibers and other important functions of the body.

Micellar Casein: Micellar casein is

“An extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off. In fact, studies with this undenatured form of isolated casein protein (Proc Natl Acad Sci U S A 1997 Dec 23; 94(26): 14930-5) have demonstrated it to sustain steady amino acid elevations for an incredible 7 hours. It was shown to offer a strong anti-catabolic effect not noticed with fast digesting whey protein, and actually fostered a much more positive overall net protein balance in comparison.”

Although other sources of protein are much more potent than casein, studies prove that its slow and constant way of releasing amino acids which helps to maintain muscles.

Calcium Caseinate:

“Calcium Caseinate is a biologically unique grade of protein derived from milk, and is low in fat, lactose and sodium. In addition, Calcium Caseinate boasts an impressive nutritional profile that's naturally rich in amino acids, protein and calcium. Despite having the same high quality rating as traditional whey isolates, Calcium Caseinate is more slowly utilized based on its coagulating properties. This slow digestion process allows the body to absorb more of the amino acids and peptides, while offering a steady and prolonged supply of nitrogen to muscle tissues.”

Soy and Egg Protein: Soy and egg proteins are all natural protein source. These classic protein sources are good because of their high bioavailibility and their easy incorporation in to meals.

“Soy protein is a complete protein that ranks right up there with the best in the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Soy protein is generally very low in or free of fat, cholesterol, and lactose. Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat.”

“Egg Protein has been used by athletes around the world who are looking for a great quality protein. Before the products below were created, bodybuilders were forced to drink egg whites, which can be unsafe, or cook dozens of eggs at a time. The high cholesterol and fat in eggs made this a somewhat unhealthy way of getting your protein. Now, great Egg Protein products have fixed these problems and made it easier than ever to take in as much egg protein as you want in a single, delicious shake!”

How can we use these different forms to our advantage?

Now that you are familiar with the different types of protein, what do you do now? Well use the separate types of protein to your advantage of course. How? Well let’s take a look at what you were to do on a typical workout day. Firstly you wake up after fasting for at least eight hours, so what you need is a boost. Not only do you need a boost in protein, but also in carbohydrates, fats, and calories to provide a good start for the day. There are two types of protein that you can use to give you this boost: Whey Concentrate and Egg. Whey concentrate is a good breakfast drink because it provides both a protein boost and gives you the energy from carbohydrates and fats. Egg protein is also a good breakfast because it not only provides the protein and energy needed to give you the morning boost, but it is good to mix with food or actually be the food itself. The next part of your day is brunch. The best source of protein for this meal is soy because it is lower in carbohydrates, fats, and calories than any other source and is a basic protein that will sustain you till lunch. When lunch comes around whey concentrate and egg are the best choices because this is also an essential meal of the day and needs to provide energy and protein. Now the pre workout meal. The best source of protein for this meal is whey concentrate because it provides the energy and protein needed to sustain you throughout your workout. Next is the post workout meal, which requires a boost of protein in that critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Whey isolate is the best to use after a workout because it provides a quick boost of fast acting energy. The last meal in the day should be composed of either Micellar Casein or Calcium Caseinate because of their slow releasing and constant flow of amino acids throughout your sleeping depravation of food.

What would be an ideal daily schedule of protein consumption?

Breakfast- Whey Concentrate or Egg
Brunch- Whey Isolate or Soy
Lunch- Whey Concentrate or Egg
Dinner- Micellar Casein or Calcium Caseinate
Pre Workout- Whey Concentrate
Post Workout- Whey Isolate

If need be, you may substitute Breakfast or lunch with the pre workout protein.

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

If money were to be put aside, Whey Isolate would be probably the best protein you could buy, hands down. Why? Because:

”Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and an immune system builder. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.”

Wait, There’s More

“Whey protein is very, very important for bodybuilders, dieters, and shoot, just about everybody! Since athletes and bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from high quality whey protein not only can, but will help one's muscles recover and grow faster by bring up the levels of protein. With dieting and those wishing to lose some extra fat, whey protein can be very useful because a good intake of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar levels stay balanced, one is not as prone to rampant eating and has more energy and greater fat loss. Whey protein allows a person to control his or her diet effectively. Most people who want to change their body for the better could benefit from whey protein supplementation; however, since protein is naturally found in many food items deficiency is usually not a problem.”

With all these benefits, Whey Protein Isolate IS the best protein. Period.

[sweetipod]

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

first of all the benefits of Whey protein is the highest quality and best form of protein It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Quality whey protein provides key microfractions discussed previously, has a very high concentration of BCAA’s (branched chain amino acids) which can positively effect lean muscle mass and lower muscle breakdown (whey protein
contains about 25% BCAA’s—the highest of any protein source), enhances glutathione levels in the body (glutathione is the body’s most powerful natural anti-oxidant and is a key part of the immune system), features high digestibility and absorption rate, contains virtually no lactose and very low fat, and provides about 50% of the essential amino acids.
but it comes in 2 forms isolate and concentrate Comparing the two, whey protein isolate is more expensive than concentrate - because it's of higher quality(more pure), and have a higher biological value (BV). Whey protein
isolate contains more protein with less fat and lactose per serving. Usually, isolate contains 90-98% protein while
whey concentrate contains 70-85%.

Hydrolyzed whey (or whey protein hydrolysate) is usually a whey protein isolate that have had some of its amino acid peptide bonds broken enzymatically into shorter chains of aminos. This leads to better absorption in the stomach. However, hydrolyzed whey isn't all the popular because of its horrible taste. The hydrolysis process makes the whey taste bitter. The level of hydrolysis determines the bitterness of the protein - more hydrolyzed whey will taste more bitter. Generally, hydrolyzed whey protein supplements will be no more than 20% hydrolyzed, as this costs the manufacturer
extra money, and also makes the whey taste worse. Unfortunately, you'll never know what percent the protein is hydrolyzed, as the makers will never put it on their label.

Advantages of Hydrolyzed Whey
The most digestible whey protein for human consumption
Partially pre-digested for better absorption by humans
Protein molecules are split into smaller group called peptides

Calcium Caseinate
is a biologically-unique grade of protein derived from milk, and is low in fat, lactose and sodium. In addition, Calcium Caseinate boasts an impressive nutritional profile that's naturally rich in amino acids, protein and calcium.
Despite having the same high quality rating as traditional whey isolates, Calcium Caseinate is more slowly utilized based on its coagulating properties. This slow digestion process allows the body to absorb more of the amino acids and peptides, while offering a steady and prolonged supply of nitrogen to muscle tissues. In doing so, satiety (fullness) can be enhanced while
muscle fibers are efficiently nourished.

Egg protein is spit in 2 whole egg and White egg Benefits Include
white egg benefits is
no artificial Sweeteners
no additives
100% Pure Dried Egg White Protein Powder
ZERO Cholesterol
ZERO Carbohydrates
FDA Inspected
Farm Fresh
Healthy and Convenient Protein Source
and the whole egg is the same but with a bit of fat and Cholesterol

Micellar Casein proteins offer a much slower absorption rate of around 7 hours and continue an influx of amino's into the blood stream
for this full amount of time, whereas whey alone would show a consistant drop below normal in amino acid content in the blood
stream only an hour or so after ingestion. Combined with the fact that micellar casein proteins are much higher in naturally occuring
glutamine, bioactive properties, growth factors and immunosupportive properties than regular whey or casein alone makes it a good
choice as a sport supplement. The bioactive fractions contained in abundance in miceelar casein and some undenatured whey protein
concentrates have a noticable effect on muscle growth, protein digestibility, protein quality and mineral bioavailabilty. All important
considerations to hard training athletes. Micellar casein is a good choice of protein to use before bed as a high anti catabolic protein
slowly released into the system during the eight or so hours we sleep at night.


How can we use these different forms to our advantage?

we can use it through out the day to keep a steady supply of protein to our body to keep our hard earned muscle

What would be an ideal daily schedule of protein consumption?

Breakfast- Whey Concentrate or Egg
Brunch- Whey Isolate
Pre Workout- Whey Concentrate
Post Workout- Whey Isolate or Hydrolyzed Whey Protein
Lunch- Whey Concentrate or Whey Isolate
Dinner- Micellar Casein or Calcium Caseinate

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

Whey Isolate is the best cause it has a very high concentration of BCAA’s
(branched chain amino acids) which can positively effect lean muscle mass and lower muscle breakdown.

[Heinlbag]

“How do I get big?” That’s the question I get asked most frequently without a doubt. I don’t speculate, don’t give fancy answers and don’t beat around the bush; keep it basic. “Protein” I tell ‘em. Together with that question, I usually get looked at awkwardly, and even more guys walk away thinking: “what a lame answer, man that didn’t help me at all”. But it’s ok, one day; they too, will see the light called ‘Protein’.
Because you see: protein isn’t just powder, it’s not just amino acids and it’s not just vanilla, strawberry, chocolate or whatever flavor. It’s my ‘bestest’ buddy! And I use it to my advantage the best I can:

- Whey Protein
Whey is arguably the most well known protein out there. Whey has an extremely high rate of BCAA’s (Branched-Chain Amino Acids) which will help you build muscle. However it doesn’t only have BCAA’s but it contains an almost perfect mix of all the other amino acids! The benefit of the whey sources below is that they are easy to digest and rapidly absorbed by your muscles, some faster than others. These are all great sources of protein for in the morning or after your workout. Whey is divided into several categories:

- Whey Concentrate:
This is the first kind of whey we had, luckily it has been refined for it used to be full of fats, lactose, undenatured proteins. But it only got better from there on! Through ultra-filtration, which removes a lot of the lactose, the quality and percentage of the actual protein is greatly increased. Benefit: great quality protein which is usually inexpensive and will provide you with all the building blocks you need to become big!

- Whey Isolate
Whey isolate comes down to the fact that the manufacturer takes extra good care of my buddy. It puts it through a chemical process (ion exchange) that removes more lactose and fats, which results in as much as 99% of whey per serving. Whoa! However it is argued that in the process of ion exchange valuable sub fractions* of the whey are lost. That may be, but the benefit of whey isolate is that it is still the fastest absorbed protein out there!

- Cross Micro Filtered Whey
CMFW is whey filtered through a natural (not chemical!) process in which, once again, they try to rid the protein of as much lactose and fats but leaving it high in calcium. In this process, they are usually able to up the percentage to app. 90% of protein per serving, while leaving all the goodies (sub fractions) in tact! Benefits of this type of filtration: rapid absorption, high quality protein, lots of it per serving, everything in tact and no chemical processes/ chemicals were used to produce it!

- Hydrolyzed Whey
Hydrolyzed whey is whey broken down into shorter molecule chains so that it is absorbed more rapidly by the body, which would definitely be beneficial. However, if it really works has still not been proven yet, except for on a rat (tests on humans remain to be done).

Wow, that was a whole bunch of whey’s and we’re not even done yet, oh no there’s more!

- Egg Protein
Egg protein is another protein that is ‘fast & complete’. It has one of the most complete amino acid profiles of all foods, together with whey. Next to that it has an extreme high biological value, meaning that all of the protein (100%) will be absorbed by your body. Eggs, just like whey, make an excellent post workout meal as well as a good protein in the morning. Now there is a difference between a whole egg (including the yolk) and just the egg white. Many bodybuilders don’t believe in eating the yolk because it contains bad fats, cholesterol, carbs and only a slight amount of protein. However, most of the fats in the yolk are good fats and studies have shown that carbs are one of the ways amino acids are transported to your muscles. Yolk also contains protein, so eat up and have a yolk here and there, don’t feel guilty, it’s good for you! The benefits of egg protein: rapid absorption, full absorption, and a full amino acid profile.

- Micellar Casein
Casein is a protein that is also derived from milk. Micellar casein is casein in its undenatured form. It is a protein that is very slowly digested and therefore over time absorbed by your body. Casein as well as whey has the proper amino acid profile to give your muscles what they need to grow. The benefit of this is that it releases amino acids into your muscles over a long period a time which means sustained growth! Studies have shown that it can build muscle for up to 7 hours! Casein is often misunderstood by a lot of bodybuilders, all they hear is ‘whey!’ and not much else passes their eardrums. However Casein is an excellent protein to take before bed time, because we all know: muscles grow best and hardest when you are a sleep! Benefits of casein are: slow absorption meaning a sustained anabolic state of your muscles.

- Calcium Caseinate
Calcium caseinate is derived from skim milk and, is a slow digested protein that is low in lactose and fats but very rich in calcium, glutamic acid, next to that it also contains all the other amino acids. Just like micellar casein it is an excellent protein to take before you go to bed. Benefits of calcium caseinate: slow absorption and rich in calcium and glutamic acid (which in turn will aid your body in producing glutamine).

- Soy Protein
Soy protein is a perfect protein for vegetarians as it is a great imitation of animal protein. It has a very complete EAA profile (essential amino acids) which will help the body create other amino acids. Unlike casein, soy is a protein that is rather rapidly digested. It is not only a must in a vegetarian’s diet but it can also be added to a bodybuilder’s diet. Benefits like lowering cholesterol and reducing the risk of heart disease have been credited to soy protein. Besides that it is very low in fats and lactose which makes it a very good protein for lactose intolerant people. Benefits of Soy are its great EAA profile and that it is very low in lactose.

So are we done yet? Yes we are! How you will use them to your advantage, I will explain to you now.

We start off in the morning on an empty stomach. Yes an empty stomach, even after the casein protein you took last night your stomach is empty and your muscles are craving protein. That is why we start of with a whey shake or a complex protein shake (a mix of different kinds of protein), depending if you work out in the morning or not. If you don’t, the whey shake will be the fastest source of protein that arrives at your muscles, because of its easy digestibility and its liquid form, which adds to the digestibility. If you do work out in the morning, take a complex protein shake an hour before your workout. This should be liquid for easy digestibility; it will give you your whey for fast absorption but also protein and amino acids for your muscles when you work out. Besides that you can have some eggs to complete the circle, the eggs will be digested slightly slower because it is solid food (to a certain extent) and will give you loads of amino acids! After your workout, take whey isolate. This protein will be absorbed by your body so fast it’ll make your head spin! Have a solid meal within the 45 minutes that follow your protein shake. Then at lunch take a micellar casein or calcium casein protein shake to help you get through the rest of the day. As your pre-workout protein (if you workout later in the day) have a soy protein shake, it will give you a boost in EAA’s and give you the other amino’s you need during your workout. Your post-workout protein should be whey isolate. And last but not least, bedtime. Approximately 20-30 minutes before you go to bed, have a micellar casein or calcium casein protein shake. This will help you get through the night and your body will feed your muscles instead of feeding ON your muscles.

During your day you can ingest the different protein sources at different times! Now it depends on when you work out, so I will list two schedules on what protein to take and when. If you work out in the morning you should stick to schedule one, if you work out in the afternoon/ at night, stick to schedule two. I will not give you all the different moments during the day (brunch, mid-afternoon etc) on which you can take your different protein sources, ‘cause if you eat your meals like you should, you should get enough protein from them.

-Schedule one:
Breakfast – Have a shake with one scoop of complex/ casein protein, preferably a mix like Syntha-6 or Pro Complex, and have some eggs however you want them.

Post workout – Two scoops of whey isolate

Lunch – Casein protein

Bedtime – Casein protein, either micellar or calcium caseinate.

-Schedule two:
Breakfast – Have a shake with one scoop whey protein, and have some eggs however you want them.

Lunch – Casein protein

Pre-Workout – Soy protein, approximately 45 minutes before your workout.

Post workout – Two scoops of Whey Isolate

Bedtime – Casein protein, either micellar or calcium caseinate.

Personally I favor casein protein over all the other kinds of protein. Why? Because I can get my fast protein from eggs, with a great amino acid profile and I believe that during the process of creating whey isolate a lot of the good qualities of protein are lost. Casein makes a great pre-workout shake because you can take it ahead of time so it digests properly, and is being absorbed and readily available during your workout. Moreover because of its sustained release it is great to take at night, and I’ll say it again: muscle building happens at night!

*Sub Fractions: As simple as whey may sound, it is actually a quite complex protein made out of tiny sub fraction peptides. All these little peptides have different benefits on your health and immunity. To preserve the sub fractions, they must filter the whey at a low temperature. However, the ion exchange process uses heat to filter the whey.

[bigcalves]

Great topic!

[ManInTheBox]

Great Topic! My article is in an attachment :-)

[TUnit]

Good luck to all this week!

[bitterplacebo]

My contribution.

[thebarbarianway]

By Vince DelMonte

Whey, milk, egg, and soy are some of the “mainstream” names, but to the bodybuilding community it gets broken down even more.

Types of Protein:
Whey protein isolate
whey protein concentrate
Hydrolyzed whey
Calcium caseinate
Egg white
Whole egg
Micellar casein
Etc, etc, etc…

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

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 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. Because of all the confusion, I suggest avoiding soy protein altogether and sticking to the other types listed.


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. Its extra concentration may not justify its extra cost.




How can we use these different forms to our advantage?

Whey Protein:

Since it is very quickly digested the best time to consume it is within six hours after a workout, prior to a workout or breakfast.

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:

As mentioned I would avoid this one altogether.

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.

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.




BONUS QUESTION: 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

[Aussie LTD]

Great work T Unit, BitterPlacebo.

[bigcalves]

How Can You Use Different Forms Of Protein To Your Advantage?




In order to build muscle you need protein. Protein is the building block for tissue. Your muscles require it to sustain and improve. In order to get big, maintain a nice and lean body or survive you need protein. “A protein is a complex, high molecular weight organic compound that consists of amino acids joined by peptide bonds. Proteins are essential to the structure and function of all living cells and viruses. Many proteins are enzymes or subunits of enzymes. Other proteins play structural or mechanical roles.”*


Today’s athletes can consume up to 2 grams per pound of body weight. If you calculate all of that, it comes down to a hefty amount of protein that is needed to consume daily. 300-400 grams of protein eating plans are not too uncommon. Almost all athletes that are someone serious about their sport pay attention to their diet and most importantly, protein intake. In order to get all of your protein requirement you must eat a lot of meat products, diary and fish.


Not everyone can afford or stomach eating tuna or chicken every day. In order to create a variety the supplemnt industry has protein in powder or liquid form ready for you. The problem is that there are many products to choose from. Whey this and whey that. How can you be sure which protien is the best for your diet plan/purpose? With hundreds of protein products out there it is not that hard to get confused about which protien you need to take. So many kinds, so many flavors… How can you decided? In this article, the main forms of protein will be discussed and defined. Hopefully by the end, the general concept will be clear and the confusion will be gone.



Types of Protein:

Whey protein isolate
whey protein concentrate
Hydrolyzed whey
Calcium caseinate
Egg white
Whole egg
Micellar casein




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


Different protein types can be used at different reasons. Timing or what part of the day or activity level can be a perfect reason why you should take one product over another. Although you can buy all of these under a ‘protein’, there is big difference between protein types. If learned, the importance of each protein product can be used to an extreme me advange in ones nutritional plan. There are many products, but the 7 most popular proteins will be discussed in this article.



Whey Protein Isolate


Whey protein isolate is a very high quality product. According to a study, “Whey protein isolate is the most pure and concentrated form of whey protein available.”* You might have to pay a little more than usual, but the product is worth it. It has a high biological value, which means that the protein is high and that when you consume it it will be digested to its max potential. Whey protein isolate dissolved very fast in your system and it the type of protein product that once you take it, its dissolves fast and goes right into your system. I suggest Whey protein isolate for first thing in the morning when your muscles are hungry and also after a workout as part of your PWO meal. The fast absorption and high biological value will guarantee that your muscles will get the best out of this product! It has a little higher price tag than average, but the results are worth it.


My Pick - http://www.bodybuilding.com/store/all/iso.html



Whey Protein Concentrate


Whey protein concentrate is a cheaper whey version of isolate. “Whey protein concentrate has anywhere between 29% and 89% protein depending upon the product.”* It is cheaper, but it also gets the job done. It’s dissolves pretty fast in the body and it’s perfect for after workout meals or for first thing in the morning. Even though its lower quality than isolate, it provides pretty much the same benefits. My suggestion is taking 1-2 scoops to make up for the lower quality if you are that concerned about it.


My Pick- http://www.bodybuilding.com/store/hp/whey.html



Hydrolyzed Whey


Hydrolyzed whey is like isolate on steroids. Often with a higher price tag, it’s modified and it’s often used in the medical field. It absorbs better in the stomach and most patients in hospitals receive this product since they are still sensitive. “When whey protein is hydrolyzed the protein chains are broken down into smaller segments called "peptides". Hydrolyzed whey protein is still a high quality protein however, it is less likely to cause an allergic reaction than non-hydrolyzed whey protein”. That’s the main reason why this product is attractive to people with allergic reactions.”*


My Pick- http://www.bodybuilding.com/store/bioplex/wheyplex.html



Calcium Caseinate


Calcium caseinate is low in sodium. It is delivered from milk. It also has a low level of lactose which makes this protein a great product for lactose intolerant persons. It has a slower rate of dissoltion in the body, and it makes this a great protein that can be included as a meal.


My Pick- http://www.bodybuilding.com/store/now/calcium.html








CONTINUED...

[bigcalves]

CONTINUED





Egg White


Egg white protein is perfect for those looking to stay lean and have high amounts of protein. Egg protein is a high quality of protein and the body uses a high amount of the protein that’s ingested. Egg whites will make sure that there is not fat and no saturated fat that comes from the yoke. This is a protein that I personally take, and recommend that everyone does too! It is great for bodybuilders, athletes, females or those looking to stay fit and get a good amount of protein in. Since theres no fat, this protein product is perfect. It’s loaded with amino acids and can be absorbed perfectly in the human body.


My Pick- http://www.bodybuilding.com/store/ewi/liquidew.html



Whole Egg Protein


The downside of whole egg protein products is that it will contain fat. This, of course, comes from the yoke part of the egg. But unless you are watching your diet to the extreme or getting ready for a bodybuilding competition this shouldn’t be that bad. It has more vitamins and the fat in the yoke is healthy. The fat from the yoke is needed for bodily functions that are positive when it comes to building muscle, so as long as it’s taken in moderation this is a perfect egg protein product.


My Pick- http://www.bodybuilding.com/store/bev/ultra.html



Micellar casein


Micellar casein is a protein that is digested slowly. This means that this is not the perfect protein for after your workout, but it means that it’s the perfect for dinner! When going to bed your body will be without food for 7-9 hours and it’s smart to get something that will digest slowly so you don’t use muscle as energy. Micellar casein is a little expensive, but it’s worth it. Think of the gains you will save/make.


My Pick- http://www.bodybuilding.com/store/cs/milk.html



Soy Protein


Soy protein doesn’t contain fat. It is delivered from the soybean. This means that this product is great for vegetarians or for those that are avoiding animal protein, or protein that’s delivered from milk. Even though not high on a bodybuilders list, soy does serve a good purpose, and the no fat and no cholesterol fact makes it a good protein product.


My Pick- http://www.bodybuilding.com/store/univ/soy.html




How can we use these different forms to our advantage?



Since we know that the different forms of protein have different effects once ingested, it’s an big advantage to our diet. Knowing about each form of protein will help you structure your diet even further than before. Before you might have had a certain amount of protein (grams) at a certain meal, but know knowing that certain products react in certain ways you can change and adjust.


Knowing that whey isolate and whey concentrate are good protein products is good. But knowing that they are fast digesting is perfect. Now instead of wondering what product to take and why you know. Whey isolate and concentrate are perfect for after waking up. Your body is starving and hasn’t eaten anything for hours. Now is the time to feed it with something that will go into your system in a flash! After working out is another great time to consume isolate and concentrate since you muscles are exhausted and hungry. That is the perfect opportunity to take you gains to the next level!


Egg proteins are perfect for meals since you body will absorb all of it. Also it doesn’t take too long but then again it doesn’t soak up into your system. Egg protein is perfect for a meal through out the day. For lunch, or late breakfast egg protein is great. It’s perfect for snacks or dinner time. High absorption and perfect ingestion rate, what more could you ask for.


Micellar casein is a perfect example for a protein you should take before bed. Take advantage of the slow absorption rate. While you are sleeping you need to feed you muscles. Taking micellar casein is a smart choice to preserve your gains while adding more muscle!




What would be an ideal daily schedule of protein consumption?


Here is an example of taking protein through out the day and using it to our highest advantage



A.M.- Whey Isolate, Whey Concentrate
LUNCH TIME- Egg Proteins, Meat
AFTER WORKOUT- Whey Isolate, Whey Concetrate
DINNER- Meat, Egg Whites
BEFORE BED- Micellar Casein



The point is to take advantage of what we know. Assuming that money is not an issue, that's the perfect intake for protein. Consume protein every 2-3 hours. But at different times like in the A.M. you need something that will kick into your system in a matter of minutes. As for lunch time you need a regular protein and egg protein is perfect for that. The after your workout you need fast absorption and that is when Isolate kicks in. Dinner and bedtime are times for slow digestion protein and meat or Micellar Casein is perfect for that. The key is to get the right protein at the right time!




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



If I didn’t have to worry about the financial costs, I would definitely pick Whey Isolate. It has a very high absorption and it’s an overall high quality protein. Perfect for after workouts or mornings. I believe its beneficial because right when you need it, you will ingest protein that’s very high in quality. Even though it is expensive compared to Whey Concentrate, I strongly suggest that you buy even a smaller container just for after workouts. High quality and fast absorption, nothing beats that!





BIBLIOGRAPHY

www.en.wikipedia.org/wiki/Protien*
www.bodybuilding.com/store/whey.html
http://www.wheyoflife.org/faq.cfm*
http://www.bodybuilding.com/store/soy.html
http://www.bodybuilding.com/store/whey.html

[bigcalves]

Good Luck to everyone!

[ho_124]

My post this week. Good luck to all.

[bigcalves]

late by 12 minutes

[ho_124]

You think that will matter..??

[ho_124]

cuz my article is awesome

[ManInTheBox]

You think that will matter..??

For the week of: July 5th - July 11th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

[bigcalves]

it matters. i busted my ass so i can make it before 11

[ManInTheBox]

it matters. i busted my ass so i can make it before 11

Agreed.

[ho_124]

Agreed.

I also busted my ass making sure my article was good...

[Heinlbag]

As a first time poster... tiny little question... when do we found out who won??

[ManInTheBox]

I also busted my ass making sure my article was good...

[thebarbarianway]

Hi Guys,

Congrats on everyone's hard work. Article writing is not a easy task!

Anybody know what the webmaster's typical response time is for awarding the winner? Just curious.

[ManInTheBox]

Hi Guys,

Congrats on everyone's hard work. Article writing is not a easy task!

Anybody know what the webmaster's typical response time is for awarding the winner? Just curious.

Week to two weeks. Long wait, but worth it

[Bunji Carlin]

Reading all this still has me confused as to the "right or best" protein to take,aside from the fact of all the money that one will spend on the different types of proteins. I'm a newbee to the BB scene so to avoid confusing my self and constant worrying over which type of protein to take ,this is what I have subcombed to until I can figure this protein game out. three-four times daily I mix:

1 scoop of Optimum 100%whey protein pwd.(24 grms. of protein)
8 oz's of fat free skim milk (8 grms of protein)
3 large/jumbo raw egg whites ( 3.6 grms. each. no yokes)
this gives me a totalof 42.8 grams of protein from three different sources.

It may not be the best concoction but i'm still learning.