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COMPLETE GUIDE TO PROTEIN AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING v

COMPLETE GUIDE TO PROTEIN AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING v3.0 when getting a little extra protein involved tossing back raw eggs a la Rocky Balboa. Even if you could stomach the texture, there was always the very real threat of food poisoning. Thankfully, those days are long gone. In the past two decades, proteins have become much safer and more convenient. They’re quite a bit tastier too. High protein foods and supplements have infiltrated the Internet, store shelves, and the daily regimens of athletes – all for good reason. Research shows that eating protein helps build muscle and, in some cases, burns fat too. There are almost certainly other yet-to-be-proven benefits. We just don’t know what they are yet. As the scientific story unfolds, it’s becoming increasingly clear that different proteins offer different benefits, so try to work in as many different types as you can. BASICS THE PROTEIN -INTRO- THERE WAS A TIME... 1 A QUICK LOOK AT THE DIFFERENT TYPES Whey Proteins The undisputed king of proteins. Here’s why: whey proteins are quickly and easily digest ed (hence the “fast-acting” description that they’re often given), they are loaded with Es sential Amino Acids (EAAs)–including the three Branched Chain Amino Acids (BCAAs), and they contain subcomponents (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen. Whey pro teins are available in several forms. The most basic is whey concentrate. Whey protein iso lates have much of the fat, lactose and other undesirable elements ‘isolated’ out. Whey pep tides have been hydrolyzed, or broken down, for even faster digestion. So the purest and fastest digesting whey proteins you can buy are hydrolyzed whey protein isolates. Casein Proteins About 80% of the protein in milk is casein. Often referred to as a “slower-acting” or “time-released” protein because it is di gested and absorbed much more slowly than other proteins, casein proteins are especial ly useful when taken at bedtime and during other prolonged periods without eating. Egg Proteins Ask any dietitian, “What’s the best source of protein?” and eggs will probably top the list. Most nutrition textbooks refer to eggs as the “gold standard” for protein quality. With loads of EAAs and some of the highest scores of protein quality, we’re not going to argue. Naturally dairy-free, eggs are a great alternative to whey, casein, and whole milk proteins for those with milk allergies or se vere lactose intolerance. Blended Proteins If you can only afford one type of protein, con sider going with a blend. Combining faster-, intermediate-, and slower-protein sources, blended proteins give you more sustained protein digestion than single-source pro teins like whey, casein,or egg. Recovery Proteins There are moderate calorie, fast-acting pro tein and carbohydrate combinations specifi cally designed to be consumed immediately after workouts when nutrient needs are great and glycogen and muscle protein re synthesis are at their peak. Many also con tain whey protein hydrolysates and supple mental ingredients like BCAAs and glutamine to further aid the recovery and rebuilding process. This may also include complement ing ingredients like creatine and micronized amino acids to assist with your muscle build ing goals. 1 2 3 4 5 2 3 5 4 1 2 BUYING A PROTEIN ISN’T ROCKET SCIENCE, but don’t underestimate the process either. Choose the wrong type and you’ll buy more than you need. Worse yet, spend less than you should and you may not get satisfactory results – or any results at all. The type (or types) of protein you select, the amount of protein per serving, and the absence or presence of carbs, fats, vitamins, minerals, amino acids, are other areas where you can wander astray. Avoid these and other pitfalls by following these simple rules. SELECTION FIGURE OUT HOW MUCH YOU NEED For most individuals, 1 gram of protein per pound of body weight per day is a good target. Those who are looking to add size may need as much as 1.5 g protein/lb. body weight/day. You should also plan on eating some extra protein (1.25-1.5 g/ lb/day) if you’re trying to lose weight on higher- protein, lower carbohydrate diets, as some of the amino acids will be burned for fuel. These amounts include all of the protein consumed through foods, beverages, and supplements. What’s more, your daily protein allotment should be spread out over 4-6 smaller meals to enhance absorption and utilization. If you’re a big meat, fish, poultry, egg, and dairy food eater, you can probably get by with a smaller “hit” of protein from your powdered mix. Vegetarians and others who eat lots of starchy foods will benefit more from a higher-protein formula. DETERMINE WHAT YOUR BUDGET & SCHEDULE ALLOW Single-source proteins offer more precise benefits. Ideally, you might use a fast-acting whey protein first thing in the morning and 30 minutes before workouts, a recovery product containing protein plus carbohydrates immediately after workouts, a moderately-digested egg protein in between meals, and an all-micellar casein protein at bedtime for sustained amino acid delivery throughout the night while you sleep. Now, here’s where you need to be realistic and honest with yourself. Even if you can afford multiple products, are you the type of person who’s disciplined enough to follow such a regimen? If you answered “no,” consider a protein blend. While not as fast as the fastest or as slow as the slowest single- source proteins, blends offer many of the desirable qualities of a variety of different proteins. MAKE YOUR SELECTION AND STICK WITH IT – AT LEAST FOR A WHILE To do something positive for your physique, you need to take your protein(s) continually and consistently for at least 60 days. After a couple months, evaluate and, if necessary, modify your program to add in other proteins, to increase or decrease the amounts used, or to change to a different type of protein altogether. Q : What is the difference between faster, intermediate, and slower acting proteins? A : In this case, “faster,” “intermediate,” and “slower” are all referring to the relative speed with which a given protein is broken down in the digestive tract and absorbed into the bloodstream for delivery to the liver and muscle tissues. Generally speaking, whey proteins are the fastest, egg and whole milk proteins are in the middle, and casein proteins are at the slower end of the spectrum. By strategically taking distinct types or blends of proteins at different times of the day, you can achieve greater results than by using the same single source protein or by arbitrarily choosing what type you use for every occasion. MAKING YOUR 3 FIRST THING IN THE MORNING: The period be tween when you go to bed and wake up in the morning is the longest that your body goes with out food. “Break the fast” with protein. In addi tion to providing much needed amino acids for muscle maintenance and rebuilding, proteins provide more stable, sustained energy than that donut or bagel that you’re currently chowing on. Opt for a faster-acting protein like whey first thing in the morning. PRE-WORKOUT: By drinking a protein shake about an hour before your workout, you’ll “prime” your body for growth with BCAAs and other essential amino acids. Whey and egg pro teins are a good choice, because they are easy to drink and quickly digested. POST-WORKOUT: The 30-60 minute timeframe following exercise is the single most important time of the day to get protein. Enzymes and hor mones are actively repairing and rebuilding ex ercise-induced damage as well as replenishing glycogen stores, so your muscles are especially receptive to nutrients. By supplying a post- workout recovery protein containing whey, ca sein, egg, and simple carbohydrates during this “window” of opportunity, you’ll help ensure that you’re recharged and ready for your next train ing session. BETWEEN MEALS: Consuming a protein shake in between meals not only helps keep muscle syn thesis maximized, it also helps keep body fat and body weight in check. Proteins help stimulate the release of gut hormones that trigger a feel ing of fullness or satiety. Dairy proteins (whey, casein, and milk) are considered to be better appetite blunters than other protein sources – especially when combined with dietary fiber – so choose a product with one or more of these proteins if weight control is part of your goals. BEFORE BED: Prepare your body for the long fast ahead with a casein protein shake a half an hour before bed. Unlike whey which is rap idly broken down in the gut, casein is digested at a much slower rate releasing its amino acid constituents over several hours throughout the night while you sleep. For this reason, casein is commonly referred to as a time-released pro tein. Casein is also considered anti-catabolic be cause it’s rich in glutamine and other amino ac ids that help protect against muscle breakdown. timing WHEN IT COMES TO PROTEIN, it’s not just what you take; it’s when you take it. Although the human body uploads/Sante/ protein-guide.pdf