Which protein powder do YOU buy?

By Dr. David Ryan

The whole idea of protein powders is just maddening. Which should you buy, what one will offer you the best for your dollar? The consumer is offered massive marketing and little to no facts on protein powders. Let’s start off with some simple facts about diet:

• If you eat more calories than you burn off, then you will gain weight.
• If you eat fewer calories than you burn off, then you will lose weight.
• If you eat the same amount of calories that you burn off, then your weight will not change.
• Our bodies are composed primarily of water and protein.
• Our bodies use protein as the building block for hormones, enzymes and other essential chemical substances, such as neurotransmitters.
• If you do not take in enough protein every day, you will cause disease, and in extreme cases even death.
• You do need some fats and carbohydrates to maximize the absorption of proteins.

Those facts may all seem rather simple but it is necessary not to lose side of them as we discussed this topic.

The first step is to review the nutritionist facts associated with any particular protein powder. First take a look at the serving size. Then he looked down to the protein content. Chances are your average proteins size is somewhere between 20 grams and 80 grams. The protein content can vary from 5 grams up to 80 grams. Use a simple division to calculate the percentage of protein but you are actually buying. Consider a serving size of protein powder at 20 g and a protein content of 10 g. The protein is less than 50% of the actual volume and the rest is fillers. To make this short, protein is expensive, carbohydrates are cheap and fats are even cheaper. Spend your money wisely and make sure that you are getting a protein content that is between 80 and 90%. It is unlikely that you will find a protein that is over 90%.

The next step is to look at the overall content of other nutrients. Look at the total fat and sodium contents. Lastly, look at the total carbohydrates and realized that this should be less if you are interested in loosing weight and not more than twenty percent of the total serving size if you are looking to gain weight.

The ideal protein for you will likely very from person-to-person. Different people have different needs and some people have various allergies or food sensitivity which will require modification of choice of any particular protein powder. Our final step is a bit more difficult and certainly more in depth. It is important to understand where protein powders come from and if they are specifically designed for your needs.

Most of the protein powders in this country are derived from milk based protein. Other sources may include egg or soy and even goat milk have jumped on board the bandwagon. The use of egg or soy has several concerns linked to the hypersensitivity of various individuals and these two products. Soy-based protein powders have driven up the concern with the body producing estrogen and estrogenic factors. The research is difficult to conclude a safety factor associated with soy protein. Significant research exists that indicates many benefits associated with the use of soy protein, including an effective management of diabetes. Egg proteins also have specific concerns relative to food allergies and specifically with the general taste associated with them. Egg proteins to represent the highest absorption of protein available.

Most proteins are broken down into two basic components of whey and casein.

Whey protein is further broken down into isolated and not isolated forms.

This protein contains 30 to 85% protein and is inexpensive to produce. The more isolated the form, the faster it is absorbed into the body. Whey protein will mix with liquids very easily.

Casein protein also can be broken down into isolated and not isolated forms. The major benefits of casein protein and your basic whey protein are listed below.

Whey protein

• Helps boost of immune system
• Whey proteins will absorb 80 to 90% into your body and isolate proteins can absorb 90 to 99%-specific mixes of protein can offer over 100% absorption.
• Enhance his muscle recovery and prevents muscle breakdown
• Absorbs very quickly in the body, usually less than 30 minutes per 50 g
• Easy to flavor
• Best source of amino acids next a cooked eggs
• Has a long shelf life
• Can be prepared several ways and mixes easily with water

Casein protein

• Useful for nighttime meal to prevent long-term hunger
• Casein protein will usually offer 50 to 80% absorption, more if you are resting
• Long term use offers little side effects
• Certain recipes that call for a thicker consistency will benefit from the use of this type of protein
• Long shelf life
• Inexpensive to produce

For most individuals hoping to gain weight, the use of both way and casein protein offers benefits for gaining lean muscle mass. Four individuals who are trying to lose weight, the whey protein isolates offer a terrific form of protein ingestion, without excessive carbohydrates and fats. Some individuals who are merely concerned with adding significant calories to their diet can utilize a casein supplement that is high in carbohydrates and benefit from a meal replacement formula.

Proteins absorb at different rates depending on what type of protein you are eating. The gold standard for 100% absorption has always been the gently cooked egg white. Protein powders that are isolated and blended actually can be absorbed at a rate of 110%. This is mostly due to the fact that they absorbed in the duodenum in less than 30 minutes. This is excellent if you are trying to cram a meal and before a workout or you are just interested in maximum absorption of protein following workout.

As I mentioned before, several protein powders are a blend of milk, egg and soy proteins. Each offers the best of its individual product and tries to minimalize any side effect. Any long-term use of any particular protein can build up the resistance in your system. It is recommended that you change any particular protein powder after 30 days. It is best to have two of any particular type of protein and this is less likely to be necessary if you use more than just one type of protein.

Other common protein terms:

Amino acids-are the standard building blocks of chemicals that make proteins. There are essential and non--essential amino acids. Your body requires foods high in essential amino acids since it can make non-essential amino acids. You need a protein supplement that is high in essential amino acids.

Branch chained amino acids (BCAA's) -this commonly refers to amino acids that specifically make other amino acids. It is important to find a protein supplement that is high in BCAA's.

Proteins-are usually 20 or more amino acids linked together.

Nitrogen balance-this refers to how much protein is available in your system at any given time. A positive nitrogen balance means that you have plenty of protein available and a negative nitrogen balance indicates that you have little to no protein available in your system.

Anabolism and catabolism-refer to the state of tissue building and tissue destruction respectively.

Deamination-is the process of breaking down proteins for energy or other chemical process. The original digestive process of protein in our bodies occurs at the duodenum and is associated with the function of the pancreas. At a cellular level this process continues and is called cellular deamination. This usually occurs in the cells and mostly the liver and has a byproduct of urea which is then excreted by the kidneys.

A quick note about high-protein-low carbohydrate diet's: Long-term use of this type of diet is likely to result in a very high content of ammonia and urea in your body. This is very toxic here nervous system. Significant amounts of water should be used to offset the amounts of these toxins and allow the body to flush them out naturally.

To maximize your amino acids/protein absorption try; to take them on an empty stomach at least 15 to 30 minutes prior to eating anything else. Within 10 minutes of exercise try to take in at least 30 g of protein. There is a special window of maximum absorption immediately following any exercise of at least 15 minutes duration. If you take amino acids then take them one hour after eating and take them only with water. Excessive intake of starches (pasta, bread, potatoes, cereal, etc.) will result in the reduction of your normal absorption of protein. Any stress including the lack of sleep will stop the absorption of most proteins. Try to drink one half gallon of water for every 100 g of protein consumed daily. This keeps your kidneys clear of any toxic build up.

So let’s simplify the whole process, look for proteins that are a blend of milk, soy and egg. Make sure the protein powder has at least 80% of the total weight as protein. Find one that you like, otherwise you won’t use it. Buy smaller containers to allow for you to change protein brands more often. Finally, consider that most electronics are manufactured from parts made in merely a few factories around the world. Most protein supplements are made from component proteins that are manufactured in just a few factories in the US.