A combination of globular proteins that are isolated from whey, whey protein originally is a by-product of cheese production, whilst now mainly used for athletic performance and muscle building certain studies show that whey protein can have anti-inflammatory and anti-cancer benefits. Whey protein is currently being researched for many different diseases and ailments, with promising results. Whey protein is believed to be relatively safe although it can contain lactose and casein which are both common allergens.
When milk coagulates whey is left, it is a combination of lactose, minerals and lactalbumin. Whey protein is the collection of globular proteins from this whey. Protein in cow’s milk is around 20% whey protein and around 80% casein protein, with human milk being around 60% whey protein and 40% casein. The protein in whey is a combination of beta-lactoglobulin, alpha-lactalbumin, serum albumin and immunoglobulins.
WHEY & MUSCLE
There is debate whether or not whey protein has any benefit in hypertrophy or/and speed of recovery. There has been a large study that showed promising results when looking at males supplementing with whey protein against males who were not, this study managed to show that there was an increase in lean body mass from those supplementing. One study comparing whey protein against casein showed greater results for whey protein in improving strength in males, this is possibly down to a greater amino acid profile in whey when compared with casein. It appears that in certain studies those aged 18-30 get minimal benefit from whey protein supplementation if the diet already contains adequate amounts of full proteins, 0.5-2g/kg. However there is evidence that those in a range of 40-90 whey protein supplementation improved protein synthesis after intake after exercise.
Whey protein is a great source of branch chain amino acids (BCAAs) and other amino acids, which can stimulate protein synthesis in all. Leucine playing the largest role in the transcription of protein synthesis. Therefore, in theory a high intake of leucine from whey protein supplementation will cause and increase protein synthesis and help with post exercise recovery. Cysteine is also found within whey protein, cysteine has been noted to increase the formation of glutathione, one study has found that whey protein intake increases glutathione concentration, this glutathione acts as an antioxidant that like others defends our bodies from free radical damage and perhaps has some anti-cancer properties.
We are going to break down 8 different types of protein, so you have all the knowledge you need when choosing your next protein tub.
The most basic and common form of protein found in tubs around the country, whey concentrate is normally found in the cheaper versions of protein. We have found tubs of protein which is pure whey concentrate for £10 a kg.
This is great for anyone who wants to add some extra protein to their diet without spending a fortune, whey protein concentrate contains bioactive compounds like certain carbohydrates, fat and cholesterol and can vary in protein per kg from 25%-89% protein per kg.
Whey protein concentrate without extra enzymes and other additions may lead to stomach cramps, nausea and flatulence.
Casein slowly breaks down over 5-10 hours, this is a main reason that many take this form of protein before bedtime to help keep off the protein starvation that occurs during sleep. This actually very important as we recover from exercise the most during our sleep, therefore a good source of protein is essential. However people still choose to use casein throughout the day as it acts to suppress the appetite. Casein has not got as good as a whey proteins amino acid profile however it has the largest amount of glutamine compared to all other proteins, glutamine has been shown to improve recovery and immune function.
There are currently reports that due to the length of time it takes to break down casein whey protein it may lead to gastro problems including colon cancer, however these are unverified.
Why isolate removes the majority of fat and carbohydrate from the whey, because of this it absorbs the fastest through the gut than many other proteins on the market. Whey isolate is commonly more expensive then concentrate but is great for those trying to keep carbohydrates low. Because whey isolate is near pure protein it is recommended that you find products with added digestive enzymes to help prevent those gastro side effects.
Any product of hydrolysis is named hydrolysate, this form of protein has been becoming ever more popular in recent times. This form of protein allows amino acids to become absorbed faster than intact proteins, this provides maximum nutrient delivery to muscle tissue.
Unlike all other forms of protein, hydrolysate protein is enzymatically pre-digested which increases absorption speed. The effort required to produce this form of protein is lengthy and therefore comes with a meatier price tag, but is considered amongst trainers, researchers and scientists the superior choice for those wanting muscle hypertrophy and post workout recovery. Another benefit of this form of protein is the fact that it appears to have less side effects and those that suffer from gastro problems with whey concentrate and whey isolate may not with hydrolysate protein.
Soy protein is the protein that is isolated from the soybean, soy protein is normally used to reinforce certain foods such as, soups, cheese, frozen desserts, breads, breakfast cereals, pasta and cream. Soy protein is commonly used by vegetarians as an alternative to whey, and it is a useful source of protein. Soy protein contains high levels of glutamine, arginine and BCAAs.
Soy protein effects the thyroid gland, boosting thyroid hormone output, this in turn helps speed up metabolism which may aid in fat loss. It is a fairly easy to digest protein however soy is a common allergen and obviously should be avoided by those who get a reaction.
There has been controversial stories about soy protein causing a whole host of potential problems. Women were told to be cautious of soy protein due to the potential to increase breast cancer cell growth increasing tumors, however theses are currently refuted in current research. Males are warned against soy protein intake due to potential effects on testosterone levels, changing the estrogen/testosterone balance, and possible links to prostate cancer. However these claims are also refuted with research showing no change in estrogen or testosterone in males when taking soy protein, there is research that claims soy protein actually reduces the risk of prostate cancer.
MILK PROTEIN ISOLATE
Milk protein as mentioned before contains both casein and whey and is full of excellent amino acids. The main problem is the content of common allergens such as lactose, and this form of protein may cause gas and nausea.
The original and perhaps still one of the best, eggs contain an excellent amino acid profile and has been used since the dawn of bodybuilding to pack on muscle. There have been fears of the cholesterol content of eggs recently, whilst these may have some standing there are worse foods for you, and if you are the type that is not a giant fan of manufactured powders then you can do a lot worse than eggs.
Hemp protein has an excellent amino acid profile and is a full protein, naturally occurring most powders are high in fibre and omega 3. Out of all protein, hemp (if you are not allergic) is probably the most easily digested protein out there, it also a great choice for vegans and vegetarians or those wishing to avoid whey and soy. Hemp protein is also usually not very expensive and a few good manufactures have started making their versions of it. The main problems with hemp is that because it does contain (naturally) fibre, carbohydrates and omega 3 amongst other things it will not have anywhere near the same amount of protein as a whey isolate will.
Protein is not the type of supplement that you’re going to “feel” instantly and therefore we recommend you give it at least a month or so before seeing results.
Protein powders come in all forms and prices we hope this small guide helps you chose the correct one for you and need more help myInnergo WEIGHT helps to sort all neede nutrition information.
Posted on 20 Oct 08:03 , 0 comments