The prime goal for any strength trainer is to gain muscle weight without gaining dreaded body fat. Integrating Protein into your regular diet ensures that you can. Whey Protein 1. 01: The Ultimate Beginner's Guide. Not all protein is created equal. Some forms of protein, such as whey, are better than others. Casein is considered a "slow" protein. When you consume casein, you will reach a peak in blood amino acids and protein synthesis between 3 to 4 hours. Hey Everyone, Just wanted to let you know that if you need more help losing weight you can download my ebook The 10 Forgotten Rules of Weight Loss absolutely free. Jay Robb uses the highest grade of whey protein possible when creating the best-tasting whey protein powder. This unique process also yields a whey protein isolate. Whey Protein Isolate Vs. Whey Protein Concentrate So What's The Big Difference Between Whey Protein Isolate and Concentrate? Most of the whey protein. Protein is the end-all, be-all solution to your muscle-building needs. Everyone knows that. But with all the conflicting research, claims from trainers and. The runner up to Blue Bonnet and Life Extension is Tera’s Whey Organic, which is a Whey Protein concentrate as opposed to an Isolate, but still of very high quality. Whey protein contains an incredible range of essential amino acids, which are absorbed quickly (1). Numerous studies show that it can help you increase strength, gain muscle and lose significant amounts of body fat (2). However. There are tons of other nutrients in there, some with potent biological effects. Whey protein has also been shown to have benefits for depression, blood pressure, blood sugar and even helping to treat symptoms of HIV and cancer (3). In fact, it is one of the best studied supplements in the world. This is a detailed article about whey protein. Whey is the liquid part of milk that separates during cheese production. Milk actually contains two main types of protein. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a by- product (4). If you’ve ever opened a yogurt container to see liquid floating on top, this is whey. Cheese makers used to discard it before they discovered its commercial value (5). After being separated during cheese production, whey goes through a series of processing steps to become what people generally recognize as whey protein. Chocolate, vanilla and strawberry flavored powders are popular. It’s important that you read the ingredients list, because some of them can have unhealthy additives like refined sugar. Taking whey protein is a convenient way to add 2. This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet. Most flavored whey proteins are also pretty delicious and can be used to make healthy recipes (like smoothies) taste incredibly good. Whey is generally well tolerated, although people with lactose intolerance need to be careful with it. There are also some people who are allergic to whey (7). Bottom Line: Whey protein is a mixture of proteins in whey, which forms as a by- product of cheese production. It is usually sold as a flavoured powder, which is added to shakes, meal replacements and protein bars. Whey Protein Supplements Can Help Boost Your Protein and BCAA Intake. Proteins are the main building blocks of the human body. They’re used to make various important things, both large and small. This includes tendons, organs and skin. The ones that we must get from foods are termed “essential” amino acids. Proteins that supply all the essential amino acids are the best. Human breast milk is actually 6. Bottom Line: The proteins in whey are of a very high quality. They are loaded with essential amino acids, including Leucine and Cysteine. Mike, I was wondering if I could get your expert take on a product called Whey Cool from Designs For Health. The price for a typical jug is far steeper than almost. This is a detailed article about whey protein, a type of protein shown to have numerous benefits for muscle mass, strength, fat loss and overall health. Hi Jim, Thanks for the comment, and yes, depending on how much protein you’re shooting for, milk could cut it. Keeping in mind that milk has much more casein then. Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate. There are several popular types of whey protein available. The main difference between them, is the way they have been processed. Concentrate: About 7. Contains some lactose (milk sugar) and fat, and has the best flavor. Isolate: 9. 0% protein, or higher. Contains less lactose and fat, and is missing a lot of the beneficial nutrients found in whey protein concentrate. Hydrolysate: Also known as hydrolyzed whey, this type has been pre- digested so that it gets absorbed faster. It causes a 2. 8- 4. Whey protein concentrate seems to be the overall best option. Many people also prefer the taste, which is probably because of the small amounts of lactose and fat. If you have problems tolerating concentrate, or you’re trying to emphasize protein while keeping carbs and fat low, then whey protein isolate (or even hydrolysate) may be a better option. Keep in mind that despite concentrate being the most popular form, most of the studies used whey protein isolate. Bottom Line: The main types of whey protein are concentrate, isolate and hydrolysate. They can vary in protein content, taste, digestibility and price. Effects of Whey Supplementation on Muscle Mass and Strength. The best known use of whey protein supplements, is for the purpose of increasing muscle mass and strength. Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym. The main effects of whey on muscle/strength are: Building Blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth. Hormones: It increases release of anabolic hormones that can stimulate muscle growth, such as Insulin (1. Leucine: It is high in the amino acid Leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level (1. Fast Absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein (1. Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout, but muscle protein synthesis is usually maximized in the time period after training (1. However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth. Whether protein is consumed around the workout or not doesn’t seem to matter much (2. When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better (2. When compared to casein, the evidence is more mixed. Whey appears to be effective in the short- term, but casein stimulates muscle growth over a longer period, so the net effect appears to be similar (2. However. In a study of elderly individuals who were already eating adequate protein, there was no difference in muscle growth between whey and carbohydrate, during 1. Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals. If you’re already eating plenty of meat, fish, eggs and dairy (also high in quality protein), then the benefits of adding whey will probably be minimal. Bottom Line: There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, although some studies find no effect. Whey Protein Improves Satiety and May Help Weight Loss. It is well known that protein can help with weight loss. It is the most fulfilling macronutrient, by far (3. Protein can boost metabolism by 8. In one study, eating protein at 2. Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss. Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds, while increasing lean muscle mass (3. Therefore. Whey protein can help increase fat loss, while preserving lean muscle mass. Other Health Benefits of Whey Protein. Whey is more than just a high quality protein source, it also contains other beneficial nutrients. This includes lactoferrin, beta- lactoglobulin, alpha- lactalbumin and immunoglobulins (3. Beyond just muscle, strength and leanness, whey protein can provide numerous other health benefits. This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression (4. It has also been shown to help protect against cancer, reduce symptoms of hepatitis, increase bone mineral density, improve immune function in HIV patients and increase lifespan in mice (4. The fact that whey protein is very high in the amino acid Cysteine seems to mediate many of the health benefits. Cysteine does this by raising levels of Glutathione, the main antioxidant substance in the body’s cells (5. Here is a list of even more health benefits: 1. Evidence- Based Health Benefits of Whey Protein. Bottom Line: Whey has many beneficial components besides just protein. It is high in the amino acid Cysteine, which raises levels of the antioxidant Glutathione and leads to all sorts of benefits. Dosage and Side Effects. A commonly recommended dosage is 1- 2 scoops (around 2. It is recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary. Despite concerns about protein causing kidney damage and contributing to osteoporosis, this is not true. In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys (5. However, people with current kidney or liver issues may want to avoid whey protein, or at least consult with a medical professional before taking it. Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey. If you can’t tolerate regular whey protein concentrate, then isolate or hydrolysate may be more appropriate. It is a quality protein source that is absorbed and utilized efficiently by the human body. This is particularly important for athletes, bodybuilders, or people who need to gain muscle mass and strength, while losing fat. When it comes to muscle gain and fat loss, protein is the king of nutrients. Should I Take Casein Or Whey Protein? Trying to decide on which proteins to use at what times and for what reasons can be a mind- numbing process. It is my hopes that this article can shed some light on the subject. There are basically two major proteins in the bodybuilder's arsenal. Those being casein and whey. They are also sometimes referred to as slow and fast acting proteins, respectively. The purpose of this article series is to give you an in- depth look at the properties of each of these proteins, explain what it all means and why it is important to you. And, finally, to provide a systematic way to apply it all. The Myths. So, you've got a choice. Casein or whey? Fast or slow? Some people swear by one or the other and would have you believe that one of them is, in fact, superior. Well, I am sorry to say that those people are just plain wrong. They either do not understand the literature, have a poor sense of critical application, or just want to make an impact by taking a stand. Whichever it may be, these people have misled you. And I can assure you that their path is nothing but a downward spiral to minimal results. To truly get the most from your protein supplementation, you will need to utilize both types of protein in your repertoire of supplements. Let's expand on whey a little bit first. I like to start with whey because it is better known and many have some background understanding of it. The Facts. Whey. Whey is a by- product of cheese production. When cheese is made, a thin liquid is left over. That liquid is whey and it is less than 1% protein. It is concentrated and dried, and you have a protein powder. Whey protein is considered a . But what, exactly, is meant by 'fast'? Fast refers to the amount of time it takes to be fully metabolized. More specifically, the time it takes for it to be digested (if needed), absorbed into the blood, taken up by a bodily tissue, and complete one of many metabolic fates. The two dominant pathways here are the creation of a new protein from the individual amino acids or oxidation into urea and possibly glucose. Urea is the major component of urine, while glucose is the human basic unit of carbohydrate. With whey protein, it will take only 2. Somewhere between 2. Within the hour it will have gone through the various metabolic processes, either protein synthesis, or oxidation. This is a good thing! Muscle growth is dependant on the balance between protein synthesis and breakdown. If the synthesis of new muscle protein is greater than the breakdown of muscle protein, net gains in muscle mass are seen. So with whey protein, it will take only 4. This is amazingly fast in comparison to its counterpart casein, or even whole food. Casein. Casein is considered a . When you consume casein, you will reach a peak in blood amino acids and protein synthesis between 3 to 4 hours. This peak, however, does not even come close to that of whey. On a scale of 1- 1. Casein would come in with a meager rating of 2. But, here is the kicker. That is not a bad thing! This, too, is a good thing. Casein dramatically slows the rate of protein breakdown. Remember, muscle growth is dependant on the balance of protein synthesis and breakdown. So as we can see here, relying on one or the other, and debating which is superior is futile in the hopes to gain the most benefits from them. To tip the scale in your favor, you need to increase protein synthesis and slow down muscle breakdown. You would be a fool to write one off. Don't Take It All At Once. I know what you are thinking, . Casein has a unique property, in that it coagulates in the stomach. This causes other proteins to be digested and absorbed much more slowly. Have you ever tried to run through a vat of tar? It isn't easy by any means. You would be moving very slowly. Casein does the same thing to whey, and other proteins for that matter. Think of it as a sort of binding gel. This simple little fact would nullify the biggest and most important attribute of whey. That is its ability to flood your system quickly with amino acid and stimulate protein synthesis. Now before you ask, let me stop you - I already know what you are thinking. Perhaps it would be best to just slam whey protein drinks all day to keep your system swimming in amino acids, right? It may seem counter- intuitive, but it would not keep protein synthesis rates up. Just having constantly high levels of amino acids or merely having a positive protein balance doesn't stimulate protein synthesis. Then what does, you ask? All evidence points to the same thing time and time again. It is the acute and large increase in the amount of amino acids in the blood that causes protein synthesis rates to increase. If you were to tap a vein with an IV to crank blood levels of amino acids up and keep them there, we would see a dramatic increase in protein synthesis as well as a decrease in protein breakdown. However, right around two hours, synthesis rates will level off and return to normal despite the abnormally high levels of amino acids. What is even more interesting is that even if amino acid levels are already very high and protein synthesis is dropping, I can consume more amino acids and further stimulate an increase in synthesis rates. It is not about just shoveling down 4,0. X- amount of protein to keep your blood saturated with amino acids at all times. It is the about presenting your body with sudden change and increase of amino acids that stimulates protein synthesis rates. This is why it is important to understand the differences between the various types of protein supplements. When products start touting how much of a certain amino acid they have added or that they have a better amino acid profile, just skip it. It doesn't matter. The amino acid profile becomes important when you are comparing different protein sources. And since both casein and whey are derived from milk, they have essentially the same amino acid profile. You should be concerned with the main source of protein so that you know what that product will do for you. Will it stimulate protein synthesis? Or will it slow protein breakdown? Finding The Middle Ground. Make no mistake about it, a high protein diet is a requirement for packing on high- quality muscle mass. But you need to find that middle ground. As we have covered, if you consume so much that you have chronically high levels of amino acids in your blood, much of the protein you consume will go straight down the toilet. Literally! 1,2,5,1. But don't let people sell you on the myth that your body can only handle so many grams of protein at one time. Firstly, this is a very vague statement. What is meant by ? About 5. 0% of what you consume is incorporated into muscle tissue one way or another. A large majority of the 3. Not only that, but you will understand why! Precision Protein Supplementation. Alright, so we now have all of this information swimming around in our heads. What do we do with it? Let's put it together into a plan. We know that we need to increase protein synthesis and reduce protein breakdown, right? We know that whey is the most effective product to stimulate protein synthesis, and we know that casein is the most effective product to reduce protein breakdown. We can't use them together, however, because casein will nullify whey's primary mode of action. However, we have one more weapon in the arsenal that we can use. And that is our good ol' friend, food. In general, whole food proteins are digested very slowly. That means they will cause a mild and constant stream of amino acids into the blood, much like casein. However, most whole foods do not coagulate in the stomach and do not slow the digestion of other proteins. So, the first step in the plan is to forget what you think you know about supplement timing. It is okay to consume whey protein at times during the day other than before or after a workout. And honestly, you should. Step #1 Consume a whey protein drink shortly after a whole food meal. By doing so, you will have created an environment very conducive to muscle growth. By consuming that whole food meal, you will have suppressed the rate of muscle breakdown. Firstly, by starting a slow cascade of amino acids through your system. Secondly, provided your meal had some kind of carbohydrates, you will have stimulated the release of insulin which, in itself, can slow the rate of muscle breakdown. Insulin is also the hormone that governs protein synthesis rate. By elevating the release of insulin before the consumption of a whey protein drink, you have effectively set the stage for a serious anabolic reaction. There is a slight delay from the time you digest carbohydrates and the time that insulin levels peak. Because of the fact that whey is absorbed so quickly, it is possible that the peaks between amino acids and insulin will not coincide, resulting in a less- than- optimal response. Once the whey protein has been completely assimilated, amino acid levels will drop. However, they will not return to normal, because the . It's a beautiful sight, isn't it? This little step has effectively stimulated protein synthesis as well as slowing protein breakdown. To View Our Whey Protein Recommendations, Click Here. Step #2 Consume a casein- based meal within the next 3 hours. That means before three hours have elapsed - two hours would be an even safer bet. We want the levels of amino acids in our blood to drop a bit so we can create a dramatic increase again. The degree of protein synthesis is directly related to the degree of change in the levels of amino acids. By consuming a casein- based meal here we will allow for that drop while keeping amino acid levels above normal. This keeps the rate of protein breakdown to a minimum. Do you feel the scales tipping yet? Examples of good casein- based protein products are Molecular Sustained Protein and Xtreme Formulations Ultra Peptide. Step #3 Repeat! That's all there is to it. Alternate between a whole food meal with a whey protein chaser, and follow that up with a casein- based meal.
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