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The Question: 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:
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? Show off your knowledge to the world! The Winners:
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As the main facilitator of muscle growth and repair, protein is often the solution to everyone's mass building and fitness predicaments. Of course, the simple way for increasing muscle mass would be to just ingest more protein from any food source. This is an attempt to provide the body with the building blocks for new muscle, amino acids. Unfortunately, simple approaches can often yield simple results. This is exactly why it is important to be knowledgeable about the multitude of dietary protein sources that are available. The effects between protein sources can differ significantly, with each type providing certain benefits unavailable elsewhere. These unique traits can be manipulated to our advantage in the overall scheme of fitness and bodybuilding in order to achieve more promising results.
Protein Strategy 1: Tips For Before & After Workout.
This happens to be during workouts where blood is actively being routed into muscle tissue, pushing necessary nutrients into it when coping with the heavy demand placed on it. Because nutrients are delivered so greatly during exercise, it's important to have them in the blood stream beforehand. Afterwards is also important, as exhausted muscles are now primed for taking in the nutrients required for recovery. A fast acting protein like whey before and after a workout is a must for anyone serious about building muscle mass.
Protein Strategy 2: Tips For Every Meal
Protein Strategy 3: Tips For Mornings & Nights
However, it's probably even more important to have this reliable anabolic drive during our sleep cycles, where we typically go unfed for upwards of eight hours. The best way to prevent muscle breakdown, is to have a regular source of protein and amino acids to rely on. Casein protein presents exactly this.
Following the strategies outlined above, daily protein consumption is best spread out evenly among approximately six meals. This ensures that nutrients are readily available throughout the day, with muscle tissue never found wanting and wasting. Remembering that protein is the greatest ally in muscle building and preservation, quantity is every bit as important as quality. For muscle mass maintenance and growth it's often recommended to consume at least 1-1.5 grams of protein per pound of body weight. Even 2 or more grams is not unheard of, and many could benefit from such a great amount. This is taken into account in the following "ideal" protein schedule.
Amount Of Protein For Each Meal: 1/4 of bodyweight (pounds)--have at least that many grams of protein from suggested protein sources
After just waking up, most of us have a long day ahead of us. So, it's best to set ourselves up for the long haul by getting in some nutrients that can sustain us for longer periods of time. Casein proteins happen to be perfect for this with their slow, steady absorption rate. Solid foods might also help us here since they take longer to digest. A whole egg, egg whites, soy, or meat source would be a good choice here. Fortunately, we already know of a source of protein which contains both casein and whey. It's milk, and happens to be the ideal breakfast food. Since it might be difficult to drink the amount of milk necessary for meeting protein requirements, milk isolate powders are helpful. Best Protein Sources:
Best Protein Sources:
The most common belief is that protein synthesis is best during a one hour window following a workout. There are even the extremists who advocate consumption as soon as their last set is done and the weight is put down. In reality, such practices have been shown to result in about 30% lower rates of protein synthesis. Research suggests that there is actually a whole 24 hour period of enhanced responsiveness for protein synthesis. With elevations of about 33% lingering all the way through 48 hours. Ultimately it's not the timing of protein decide gains, it's the intensity and efficient overloading of muscles during the workout. Still not convinced? Think about it this way. The human body goes into something called "fight or flight" mode under intense activities. When facing a lion, would you rather have blood diverted into the muscle tissues in your legs arms and legs, or going to the stomach to help digest that last meal? Keeping in mind that long term preservation is the body's specialty, blood is shunted into muscles when intense situations occur. Lifting weight intensely imposes a similar stress upon the body. Those who think their protein digestion will be better immediately after their weight training are sorely mistaken. Relaxation is required in order for digestion to work properly. The best strategy to use post-workout would be to have a "fast" protein after getting home and washing up after the bout at the gym. Remember, it's not a race and there's not a rush. The human body is often forgiving and will understand if it doesn't get fed immediately within an hour of completing an exercise. It is good, though, to have some whey protein for this meal in order to spike the level of amino acids in the blood. Best Protein Sources:
Best Protein Sources:
Best Protein Sources:
Best Protein Sources:
Egg whites are the most beneficial form of protein and are far more beneficial than anything else out there. It's simply pure protein at its best - nothing more, nothing less. There's no novelty ingredients surrounded by speculations about working better at this or that. Consumption of eggs for bodybuilding has been around since the turn of the 20th century, even before the processing of whey began in the late 1930s. Vince Gironda, a natural "Iron Guru" bodybuilder, began competing in the 1950s. He often recommended up to 36 eggs a day for 8 weeks to aid in building muscle. Such a strong advocation before all the marketing hypes, propaganda, and product endorsements really says something about effectiveness. Egg whites, the best protein, are tried and true throughout all years of bodybuilding.
References:
"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 guy's 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 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:
Benefit: great quality protein which is usually inexpensive and will provide you with all the building blocks you need to become big!
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!
Wow, that was a whole bunch of whey's and we're not even done yet, oh no there's more!
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.
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 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 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 aminos 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.
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.
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 somewhat 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, dairy and fish. Not everyone can afford or stomach eating tuna or chicken every day. In order to create a variety the supplement 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 protein 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 protein you need to take. So many kinds, so many flavors… How can you decide? 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.
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 personal advantage in ones nutritional plan. There are many products, but the 8 most popular proteins will be discussed in this article.
1. Whey Protein Isolate:
Whey protein isolate is the type of protein product that, once you take it, 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 - IsoFlex
2. Whey Protein Concentrate:
It is cheaper, but it also gets the job done. This protein dissolves pretty fast in the body and is perfect for after workout meals or first thing in the morning. Even though this is a 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 - 100% Whey Power
3. Hydrolyzed Whey:
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 - Whey Plex
4. Calcium Caseinate:
It also has a slower rate of absorption in the body which makes this a great product to be included as a meal. My Pick - Calcium Caseinate Powder
5. Egg White:
This is a protein that I personally take, and recommend 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 there is no fat, this protein product is perfect. It's loaded with amino acids and can be absorbed perfectly in the human body. My Pick - 100% Pure Liquid Egg Whites
6. Whole Egg Protein:
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 - Ultra Size
7. Micellar Casein:
My Pick - Muscle Milk
8. Soy Protein:
My Pick - Advanced Soy Protein
Since we know that the different forms of protein have different effects once ingested, it's a 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 with this new knowledges you can now make proper adjustments to get the most out of your protein consumption. 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 had any nourishment 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 is 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!
Here is an example of taking protein through out the day and using it to our highest advantage
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!
If I didn't have to worry about the financial costs, I would definitely pick whey isolate. It has very high absorption and is an overall high quality product. Perfect for after workouts or mornings. I believe it's 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! References:
Whey, milk, egg, and soy are some of the "mainstream" names, but to the bodybuilding community it gets broken down even more.
The benefits of increasing your protein intake are nearly infinite. This appeals to athletes especially. Your athletic performance may drastically improve by increasing your protein intake. Athletes often look at carbohydrates as the ultimate source of energy. What they don't consider is repairing what they break down. Protein is what does that. Repair, and recuperation. You should always look at whole foods such as beef and chicken to keep your protein intake where it should be. But nowadays, you can maximize your intake of protein by supplementing with a protein powder. These powders get into your system faster, do not carry unwanted nutrients such as fats, and have extra nutrients you do want such as branch chain amino acids and glutamine. The intake of protein must be calculated, and understood. Taking in protein at specific times can greatly increase the benefits that protein with hold. Timing, foods mixed with these proteins, and amount intake should all be considered before just downing a protein shake. First, we will examine each individual protein, its usage, cost, and versatility.
Whey protein concentrate generally is very affordable (between $20-$30), can be bought in bulk, and is an excellent product for the fitness enthusiast not looking for optimum results. Once again can be taken in with simple carbohydrates to accelerate absorption into muscle tissue.
Hydrolyzed protein in fact is the most digestible for humans, making it a great product for those looking for optimum results. Hydrolyzed protein also offers an excellent BCAA profile, which is key for feeding muscle tissue.
Casein protein generally takes a full 6 to 8 hours to pass through and get used efficiently. Thus, taking it before bed allows your body to be fed overnight, and avoid catabolism of muscle tissue. With costs hovering around the $30 to $40 mark, you may want to invest in a whey product before looking at this additional protein supplement.
Egg white protein is preferred for some people as far as digestion goes, and may be easier on their stomachs. The bioavailability of eggs is also very high, so the absorption rate of egg white protein powders is generally very high.
When on a low carbohydrate diet, eggs can be very handy to have around. The only downside to eggs, is the fact that they do contain 200 milligrams of cholesterol per egg. This can add up quite quickly. With the consumption of a lot of soluble fiber, grains, and water, you can help cancel out these factors. But of course if you have a history of high cholesterol, you may want to consult your doctor or your physician before eating massive amounts of eggs. The overall quality of egg protein is excellent, and is a great addition to one's diet. Not to mention they can be bought in bulk, and are very inexpensive.
Once in your stomach, it forms a gel like substance, that is slowly broken down, and is slowly passed through your stomach. This leaves a lot of nutrients available for overnight usage, while feeding your broken down muscle tissue at the most important point of your day, sleep.
As any protein product possesses, timing is a key factor when it comes to using one of these. Here, we can list the products, and when would be the proper time to use them.
Whey Protein Isolate:
Whey Protein Concentrate:
Hydrolyzed Whey:
Calcium Caseinate:
Egg White:
Whole Egg:
Micellar Casein:
I think we all know how we would do things in the perfect world. Let's take me, a 185 pound athlete/aspiring bodybuilder. How I would do things. First, let's take into consideration my day. It's going to be a workout day. I weigh 185 pounds, which means I am going to want to take in around 300 grams of protein today.
10:30 AM: Workout. 11:30 AM: Post-workout Whey Protein Isolate shake taken with dextrose. A 50 grams of protein to a 50-75 (depending whether I am cutting or bulking) grams of dextrose ratio. 1:00 PM: Post-workout meal. A high quality protein meal. 35-50 grams of protein. 3:00 PM: Lunch. High quality 30-40 grams of protein. 5:30 PM: Snack. High quality 30-40 grams of protein. 8:00 PM: Dinner. High quality 30-40 grams of protein. 10:30 PM: Pre- bed. Micellar casein protein, 40 grams. So here I should wind up somewhere between 270 and 300 grams of protein. I did not include all of my carbohydrates or fats in this either. Also, I did not use a protein supplement in every meal. I do not believe that supplements are necessarily superior to food. A very important note is to remember when taking in such massive amounts of protein, is to keep very well hydrated. Water is necessary in every metabolic function in the body. This includes the digestion of protein!
Overall, I would say a good whey protein concentrate or isolate. It is often hard to get very high quality, fast digesting protein from foods. With casein, you can look to get milk or cottage cheese for a good slow digesting meal. But with whey, it can be a bit more difficult. If I had to choose just one product, I would choose a high quality, medium priced 100% whey protein concentrate. An example of this would be the very well known, Optimum Nutrition's 100% Whey Protein.
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