All Proteins Powders are Not Created Equal
Proteins are the basic building blocks of a muscle; they help repair and rebuild muscles after a long workout, making them bigger and stronger. Bodybuilders and athletes looking to increase muscle mass should consume more protein than the average person, somewhere in between 1-1.5 grams of protein per lb of bodyweight. There are so many different types of proteins and each has their pros and cons. Below, I will discuss the different kinds of proteins and when they should and should not be used.
Whey Protein
Whey protein is by far the most effective protein and maybe even be the most effective supplement out on the market today. The best choice protein whey is a complete protein meaning it contains all the essential amino acids. Because of itsbranched chained amino profile content, whey is the preferred choice for pre and post workout protein shakes.
Pre-Workout: Your pre-workout shake should be consumed approximately thirty minutes before your workout. Using milk or water depends on your preference and your tolerability for milk. However, since milk is mainly casein protein (discussed below), it is ideal only if the duration of your workout exceeds 80-90 minutes. Also, carbohydrates (40-60 grams) should be taken with your shake to create an insulin spike so nutrients can be readily absorbed by cells. High GI carbohydrates like dextrose are preferred for this situation, but fruits or oats would work just as well.
Post-Workout: Your post-workout shake should be similar to your pre-workout shake except that you add more protein and more carbohydrates. Aim for 30-50 grams of proteins and 60-100 carbohydrates. The insulin spike is extremely important for your post-workout as it may determine if the protein you are ingesting will be used to build muscle or simply replace depleted glycogen levels. Whey protein is the smart choice for your post-workout shake since it is absorbed the fastest by the body.
There are two types of whey protein: Concentrate and Isolate
Whey concentrate contains approximately 70-80 percent protein while whey isolate contains 90-99 percent protein. Obviously, because of its higher quality, whey isolate is more expensive than whey concentrate. Whey isolate is much more pure than concentrate and contains more protein per scoop than concentrate. It also contains less fat and lactose per serving than concentrate, making it a better choice for people who are lactose intolerant. However, I’ve tried both types of whey and feel no significant difference between them, or at least not big enough to justify the price difference. Most protein powders contain both whey concentrate and Isolate mixed together, which is what most people prefer. If you got the money, give whey isolate a try. If not,whey concentrate should work just as fine in my opinion.
Casein Protein
Casein protein is the slowest digesting protein on the market. Studies have proven that casein protein can sustain the body with a steady supply of amino acids for up to 7 hours, making casein the protein, even more than whey. The reason behind this is because casein forms a “gel” in acidic environments such as the gut, and therefore releases a steady supply of amino acids into the bloodstream.
Since casein is such a slow digesting protein, consuming 30-50 grams before bed will prevent catabolism while you’re asleep. You can also consume casein protein throughout the day, just never after a workout. Post-workout protein should be rapidly absorbed into the bloodstream, making casein a very bad choice. Casein protein can be taken pre-workout as well, but I do not advise it. You must allow enough time for your body to absorb a sufficient amount (2-3 hours should suffice). A better pre-workout shake would be to mix together a blend of casein and whey protein, thus allowing you to drink it within 30 minutes of your workout. Example: Whey protein + Milk
Milk contains over 80 percent casein protein, so mixing whey with milk will not only make your shake taste better, but will give you a time-release formula, effective immediately and sustaining for hours to come. Also, mixing your casein with milk before bed will ensure you stay anti-catabolic throughout the night. Some good choices for a casein supplement would be ON 100% Casein, Syntrax Matrix 5.0, or Xtreme Formulations Ultra Peptide.
Soy Protein
Soy protein is derived from soy beans and is the only protein free of fat, cholesterol, and lactose. Soy is the only protein that does not come from animals, making it suitable for vegetarians who are looking for additional protein in their diet. It is a complete protein and a good choice for people who are lactose intolerant. Soy protein can be used in pancake batters as well as other foods to increase its protein content. It is generally considered a medium digesting protein, somewhere in between the absorption rate of whey and casein, making it a very versatile protein.
Despite all its versatility and benefits, soy protein cannot compare to whey protein in most respects. When compared side to side in 8 different tests to see which protein is superior, whey outperformed soy by having a much higher Biological Value (BV), Net Protein Utilization (NPU), Protein Efficiency Ration (PER), Amino Acid Score (AAS), Protein Digestibility Percentage (PD%), and mg EAA per g of Protein. However, soy proteins do contains saponins which have been proven to lower cholesterol levels by binding to cholesterol molecules in the small intestines, thus decreasing the amount the body absorbs. Soy proteins also contain phytosterols, and isoflavones, which also help lower cholesterol levels and promote a healthy immune system.
The issue of soy protein as the main protein source for bodybuilders has been debatable. I’m not going to get into that since everybody has their own opinion on the matter. However, I will say that Optimum Nutrition 100% Soy protein mixed with 100% Whey protein gives you a decent protein shake that can be consumed anytime of the day, except post-workout.
Egg Protein
Surprisingly, egg protein powder contains absolutely no fat or cholesterol because it is made from egg whites, and does not contain egg yolks. For decades, egg protein has been considered the perfect protein by bodybuilders and athletes alike because it contains all 8 essential amino acids and has a biological value of 100 (Whey also has 100 BV). The Biological value of a protein is ranked from 1 to 100, with a 100 meaning 100% of the protein ingested is retained in the body. Egg protein is also complete in Branched Chain Amino Acids and glutamic acid, making it easily and readily absorbed by the body.
Like soy protein, egg protein is a medium digesting protein (1-3 hrs) and does not contain lactose, making it the perfect choice for people who are lactose intolerant. Egg protein is superior to all other proteins in terms of it being highest in amino acids alanine, arginine, glycine and methane. In addition to this impressive amino acid profile, egg protein has the highest net nitrogen utilization rating, meaning that your body uses the most nitrogen (amino acids) to build muscle. The downside of egg protein is that it is rather expensive, so I wouldn’t consider it as your main source of protein.
Meal Replacement Powders (MRP)
Meal Replacement Powders are arguably the most underrated supplement on the market. Everybody knows that several medium-sized nutritious meals evenly spaced throughout the day can increase your body’s metabolism, build more muscle, and burn fat more efficiently. However, it’s easier said than done.
Most people simply do not have the time to eat healthy meals/snacks every couple hours which is why Meal Replacement Proteins are so important. MRP’s are basically a combination of protein and carbohydrates, mimicking a real nutritious meal. They can be mixed in a shaker cup with milk, water, or juice for a great inexpensive tasting shake. MRP's can be just whey and casein or it can be a combination of different proteins. They are for people on the go and provide a delicious and nutritious low calorie meal. Also, they are rather inexpensive considering what you’re getting, around 2 bucks for an entire meal. Think about it.
Bottomline: Which protein should I choose?
In case you haven’t realized yet, all proteins were not created equal. There is no overall superior protein, only a superior protein for each time and occasion. For example, when choosing protein , your pre-workout objective is to promote elevated levels of amino acids availability throughout your workout, so whey protein + milk or casein + whey + milk would be the smart choice. Your post-workout protein should be a fast digesting protein, so the ideal choice would be whey isolate or a blend of whey concentrate and isolate mixed with water preferably.
Throughout the remainder of the day, egg and casein protein would be best since they are slower digesting proteins thus keeping you for a longer duration. MRP’s are great if you don’t have time to cook a nutritious meal, or simply need some additional nutrients without the calories. Soy is also very beneficial, especially if you are a vegan. Casein is the best protein before you go to bed, since it will give you a steady supply of amino acids for up to 7 hours. If you sleep more than 7 hours, you will wake up catabolic. To quickly turn back into an state, consume some whey protein to quickly spike up your protein level. Are you starting to get it now? By understanding all the different types of proteins, we can manipulate its effects to stay 24 hours a day.
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