CHOOSING THE BEST PROTEIN!

CHOOSING THE BEST PROTEIN!

Hold Up Boys and Girls! Before you run down to the Health Food Store to spend even more cash on getting in shape, just think! Which protein powder is the best, or necessary for your goals.

The amount of protein you should be getting per meal is as follows:

under 150lbs = 15-20g per meal

150-180lbs = 20-30g per meal

180-200+ = 30-40g per meal

Below is a short summary of the different types of protein powders you can buy on the high street, It’s a protein mine field out there, being armed with a small amount of knowledge will help you get maximum returns on the money you spend.

• 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?

Egg Protein Powder

Before the popularity of whey protein sky rocketed, before body-builders even heard of casein, egg white was the king protein powder. Surprisingly, today, few supplement companies even make an egg protein powder.

When researchers discovered whey, they discovered a rapidly digestible protein that boosts protein synthesis and can be produced for a cheap price. Whey protein powder is as good as it gets, everyone thought and egg protein had pretty much been forgotten.

Today, we know that in order to maximize muscle gains, we cannot solely depend on fast absorbing whey protein. We need slower digesting proteins (egg and casien) to prevent muscle protein break down. We also know that using different types of protein together will maximize muscle growth.

Egg Protein Powder- The King

Eggs (or egg whites) have always been a main source of protein for bodybuilders and athletes due to its exceptional protein quality. Nutritionists describe eggs as the “gold standard” of protein quality. Eggs contain every single essential amino acids (the type that your body cannot naturally produce) as well as large amounts of total amino acids.

Lets look at the powerful benefits of egg protein powder:

Rich in Arginine- arginine boosts nitric oxide (NO) production, delivering more nutrients, muscle building hormones, and oxygen to muscles so you get a bigger pump during workouts, better recovery and greater muscle growth. Arginine also increases the level of growth hormones.

Antimicrobial Properties- the ovotransferrin and ovomucin are glycoproteins found in eggs that also serve to fight bacteria in the body.

Low Calories- egg protein powder is practically devoid of carbs, making it a solid protein powder choice for dieting.

No Lactose- egg protein powder is free from lactose and is a great alternative to lactose intolerant bodybuilders who feel bloated after taking whey or casein protein powders.

Build Muscle while Preventing Muscle Breakdown- egg protein is absorbed at a rate in between whey and casein. This means it has both improves protein synthesis while also preventing protein breakdown. This also makes egg protein ideal to use any time.

Whey protein: makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine (antioxidant & strengthens immune system) content, rapid digestion, and interesting variety of peptides. 

Casein protein: makes up 80% of total milk protein. Casein is known 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  avoid soy protein altogether and stick 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 60 minutes 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 sixty minutes 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.

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

Pound for pound, 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? What is the best protein powder?

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.

Now get out there and spend your hard earned cash wisely


Below is what I use: Reasons being, it taste great, it mixes great, it contains great ingredients and it's great value for money.


Muscle fuel Anabolic - 2 scoops for breakfast with oats, water & frozen berries

Great for breakfast & immediately after training

100% Whey Protein - I use when on a low calorie diet to keep my protein intake high to feed my muscles while loosing fat

When dieting I use 3 times a day, in between meals. Also have immediately after training with a banana

Pure Protein IGF-1 - Protein blend. High protein 40g, low carbs 2.2g per serv.

I use all year round as it has great ingredients. I use it 3 times a day.

It's a mine field out there so do your research and keep it simple, I recommend you just get a good blend protein to start with as this covers all bases and saves you cash.