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Protein Supplements – Do You Need Them?


If you are interested to put on some muscle or muscle support you lose weight, then you may be considering adding protein to your diet. There are many options when it comes to protein supplements. You can choose from powders, bars and tablets, in just about any flavor you can think of, but the needed protein supplementation

Protein – Of primary importance

First, look at the role of protein in the body. Protein represents 20% of our total body weight. It transports nutrients, repair tissues and is necessary for good growth. Proteins are composed of amino acids which are the building blocks of the body. There are 20 amino acids, 12 which are not essential, which means that we can produce ourselves in the body, and 8, which are essential, which means that we must get them from our diet. Amino acids can be used in two ways, either for building new proteins in the body or for energy. The body is constantly breaking down and repair themselves so it is important that the supply of adequate protein supply to meet the needs of the organization.

How much protein do you need?

The amount of protein you need depends on how active you are. Someone who has a fairly sedentary lifestyle would require less than an athlete. Your weight is also important to work out how much protein you need. The RDA for a person who does not workout is 0.75 g per kg of body weight. Whereas an athlete on a weight gain program may require up to 1.8 -. 2.0 g per kg of body weight

A person who is not training, but a balanced diet with good sources of quality protein is most likely meet their protein needs.

Are you need extra protein?

If you exercise regularly then adding a little extra protein may be of benefit. This additional protein could be provided by eating more protein or by including a protein shake or protein bar. But do not be obsessed with the idea that you should be taking huge amounts of protein. This idea is largely fitness magazines that are sponsored by products that take half the pages of magazines they are featured. However, a high protein diet is not enough to provide an increased size or strength.

“Once optimal intake was achieved additional protein is not converted into muscle”

Citron et al in 1992

Benefits for protein supplementation

complement proteins :.

– can help you meet your daily protein requirements

-it is easily absorbed

-can help prevent muscle breakdown

It can also be useful if you are unable to have a good meal. Another benefit of protein supplementation is also an aid to weight loss. You’re probably familiar with weight loss shakes. They are basically a protein shake, why they are marketed as an aid to weight loss is because protein helps you feel full faster. When you feel satisfied, you’re less likely to overeat. This is not the shaking that is causing you to lose weight, but the fact that you also replace a meal or two with it and cutting overall calories.

supplements the most common protein in the market


whey powder supplement is probably the most widely used and recommended protein. The reason why it is so popular is because it has a higher biological value (BV) and the whole of the feed is composed of 50% of essential amino acids. It is also easy to digest and believed to stimulate muscle growth.


casein is released much more slowly than whey. It is recommended that you take whey protein after a workout to quickly provide the body with protein and casein right before bedtime for slow release of the protein if the night. I think casein provides little benefit.

Egg Protein

eggs have a rating of 100 BV are the gold standard of the protein which all other protein sources are noted. Eggs are also the only protein supplement is a whole food. It should be noted that raw egg whites can block biotin (vitamin B6) absorption. Biotin deficiency can lead to hair loss.

pea protein

pea protein isolate is a source of plant-based proteins. This is a beneficial source of amino acids and easily digested. Generally favored by vegetarians and vegans, but can also be beneficial for meat eaters.

Amino Acids

Amino acids may be supplemented to prevent muscle breakdown during exercise and can also be used as fuel by the muscles when carbs are exhausted. If you use another protein supplement then taking amino acids and is not really necessary.

What is the best time to take a protein supplement?

If you think that the common belief about building muscle and taking protein supplements, then it would be 3-4 times a day. After your workout, between meals and before bed. But this is exaggerated.

I have tried lots of different protein powders and I think the most advantageous time to take it right after a workout. This is the only time you want to quickly raise your blood sugar in the blood and you will get a response to high insulin which will rapidly absorb the protein in the bloodstream of shaking you just drank. Whole foods are broken down too slowly and miss the window of opportunity. The rest of the time you want to be eating whole foods to keep your blood sugar stable.

A good tip for a cheap protein shake

I do not use protein powders. In fact, I just use low-fat chocolate milk. Before dismissing this let me explain the reasoning.

milk provides the necessary protein, and sugar will cause a rise in sugar levels in the blood. The reason I use low-fat or fat-free milk because the fat in whole milk would slow down digestion. Now normally I do not drink milk, eat sugar or go near any low fat, but right after a workout it works perfectly.

Final Thoughts on proteins

In my opinion, you are better sources of whole foods exhaust before seeking to add shakes or protein bars. If you choose to use a protein supplement I think that whey protein is the best. Do not get caught up in all the marketing ploys some whey powders use, just to find a good quality base and use after a workout and perhaps as a meal replacement when unable get real food. Otherwise stick to protein whole food sources of good quality like organic chicken, turkey, beef, fresh fish and organic free range eggs. It is important to remember that, in addition to taking enough protein, you should also be eating a variety or fresh fruits, vegetables and low GI sources of carbohydrates for a balanced diet.

Source by David Gowing

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Choosing The Right Protein Powder

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of thousands of different protein powders from which to choose. Whey, milk, eggs and soy are some of the names “mainstream”, but in the bodybuilding community It gets broken down even more:

whey protein isolate

protein concentrate Whey

hydrolyzed whey

calcium caseinate

egg white

whole egg

micellar casein

Etc, etc, etc …

What are the benefits of all these different forms of protein?

Whey protein represents 20% of total milk proteins. Whey is recognized for its excellent amino acid profile, high cysteine ​​content, rapid digestion, and interesting variety of peptides.

casein protein represents 80% of total milk proteins. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, do not 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 cons-indicated in many situations. Because of the confusion, I suggest avoiding soy protein altogether and sticking to the other types listed.

protein mixtures are usually a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein and protein soybean. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive absorption rate of different types of varying proteins.

whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are proteins which are more rapidly absorbed powerful; more than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced by very low heat, the weak acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for the synthesis of short protein term, such as 15 minutes before a workout, during a workout and immediately after a workout

Whey Protein Versus Whey Isolate :.

Most whey protein powders which store shelves supplements consist of whey concentrate and mixed with a small portion of whey. 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% of all whey protein concentrates contain protein from 70 to 85%.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties, it is easier 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 is within six hours after a workout before a workout or breakfast

Casein Protein :.

As it is slowly digested the best time to consume it is anytime of the day except breakfast and within six hours after a workout when your body needs to a more immediate source

Soy Protein :. .

As mentioned I would avoid this quite an

Protein Blend

Using a blend will create an environment anabolic whey and an anti-catabolic environment casein – use this kind at periods outside of the window after training six hours

whey hydrolysates

Use a hydrolyzate protein for your pre. During and post workout nutrition because this will enter your bloodstream faster than any other form.

money aside, which form of protein do you believe is most beneficial? Why?

Dollar for dollar, protein powders and meal replacement drinks tend to be more profitable than food together. Make no mistake, however. Protein powders are still supplements in my book. Adding means supplement to food. I emphasize this because the focus of any diet should be food. All the food is often preferable to powders because it can offer a range of nutrients that powders can not.

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 six or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you need to limit yourself to a maximum of three per day, or 40% of your meals.

The key is that both are necessary to achieve a complete nutritional balance as well as the level of desired 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 training program and solid nutrition.

So what’s the bottom line? What should you choose?

For the pre, during and post workout phase as whey hydrolyzate is the first or second ingredient on the label of the supplement then it is probably not enough in the product to influence protein synthesis to reap the maximum benefit. As stated, whey isolates are also a very strong 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 protein powder tank.

If you search protein powder strongest 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 different absorption rates of different types of proteins. Using a mixture will create an anabolic environment whey and an anti-catabolic casein environment

Source by Vince DelMonte

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The Different Types Of Protein Powder

How protein powder made and what are the different types?

protein powders can be obtained from many different sources, including rice, peas, soybeans, eggs, dairy products and more. Almost all of these are made from dairy products because of their high bioavailability (BV) and profitability. Although some dairy protein powders will also be mixed with egg and soy proteins.

Whey protein is a by-product of the cheese making process. This by-product is then purified by ion exchange and then filtered using various methods. Depending on how it is filtered depend on whether the resulting powder is whey protein concentrate or isolate. Whey protein isolate can then be purified to produce more highly hydrolyzed protein isolate.

Alternatively milk can be treated by ultrafiltration to take casein. These are the four types of proteins that are most commonly used in protein powder supplements. These four proteins have distinct differences, mainly related to their rate of digestion.

hydrolyzed whey protein isolate (BV 170) is the most expensive and fastest acting protein. It is usually mixed with digestive enzymes that can cause digestion start after only 10 minutes. A typical serving is about 40g, but will be useful to your body if consumed immediately before or after intense exercise. If not taken before or after exercise will be largely wasted in your system due to the extremely fast speed digestion.

Whey protein isolate (BV 150) is a highly purified product and is second in terms of BV. Because of having such a high BV and being so filtered, it will usually digest in your system within 30 minutes. A typical serving is 30g – 40g and again will be workout before or after the most useful

whey protein concentrate (BV 104) is a less profitable product filtered more. . The result is a slow digesting protein. This type of protein is usually within 3-4 hours to digest. The concentrated whey protein is routinely mixed with whey protein isolate to provide a sustained release of protein into your system. These mixtures are the most popular type of protein powder.

casein (BV 94) is a very slow digestion of protein. It can take up to seven hours to release into your bloodstream. This makes this protein, a potent anti-catabolic agent that reduces muscle break and facilitate muscle repair over a long period of time, usually considered as a protein growth night time and recovery.

Source by Danny Tesch

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How Your Body Uses Protein

The body has three macronutrients: protein, carbohydrates and lipids, as well as many trace elements. Unlike carbohydrates and fats, protein is not readily stored in the body, however, it will store the other proteins as in the face of too many calories. Fat is the most easy to digest for the body. The body digests carbohydrates depending on what type they are. Simple carbohydrates are quick and easy to digest and lead to sugar spikes that can cause weight gain. Complex carbohydrates, on the other hand, take more time for the body to digest and do not contribute to the peak of sugar, insulin pump cycle.

Proteins are the most difficult for the body to digest and begin to burn energy from the moment they enter the bloodstream. Proteins, in addition to being slow to digest, are essential for every cell in the body and play a major role in a number of functions. Despite the importance of the nutrient, there is an upper limit to the amount of protein that is needed by the body. Ironically, the need for protein is never greater than in the first six months of life, when pound for pound, the protein requirement is double what it will be for the rest of life, no matter what the circumstance or stage of life.

Some of the roles of proteins

The most obvious role of the protein is in building and repairing muscles, but there are countless others. These include:

– Building connective tissue

– cell membranes Construction

– Contribute to the bone matrix

– Adjust the pH balance of the blood

– hormones and forming enzymes, including those that play a role in regulating sleep, digestion and ovulation

– Stimulating immune function (Antibodies are proteins)

– Creation of new blood cells

– Creation of RNA and DNA

– Creating neurotransmitters

(Source: Nelson, 2009)

the process of digestion of proteins

All proteins are composed of a number of amino acids . While the human body can create a lot of these amino acids on its own, there are eight that are not made in the human body and must come from food sources every day. They are called essential amino acids. A protein is considered to be complete, meaning that it has all eight essential amino acids, or incomplete, which means that it lacks one or more of them. These eight amino acids are leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine. Animal proteins are complete, whereas most plant proteins are not.

These amino acids are technically simple compounds created from molecules of carbon, hydrogen, oxygen or nitrogen. Each of the amino acids will be linked together to form a chain, which are then referred to as a peptide. The average peptide has more than 500 amino acids in it.

Each protein is broken down into single amino acids during the digestive process. These in turn are absorbed and utilized by the body to make new amino acids, enzymes and hormones.

Upon digestion, the protein is first sent to the stomach, where the stomach acid in hydrochloric acid of the stomach divided into the first components. The gastric enzyme pepsin, which is the only protease capable of digesting collagen, a protein of animal connective tissue digests amino acids. (Enzymes are classified as proteases or proteases.) The next step in the process takes place in the duodenum, the first segment of the small intestine. Here, the pancreas will make its own protease enzymes, trypsin and chymotrypsin. Trypsin is working to break down proteins into amino acids through a process called hydrolysis, in which a water molecule is inserted between two amino acids to break their connection and separate. At this point in the digestive process, the amino acids are small enough to pass through the intestinal wall and in the rest of the body.

During the year, the production of proteins in the body decreases. The remaining protein is then converted into free amino acids and used as fuel for group working muscles. After the exercise is done, especially in the case of the formation of strong resistance, the protein synthesis rate remains low while the degradation rate remains high for about 24 hours. Without a new source of protein during this, the recovery period, the distribution will probably be higher than that of the synthesis and the body will turn to its own muscle for fuel.

Protein Evaluation

All proteins, especially those used by the elite, endurance and strength athletes are evaluated on two scales. Protein digestibility corrected amino acid score (of CAADP) judge the completeness of a protein. A complete protein, meaning one that has all eight essential amino acids, earn a score of 1 on this scale. The second score is the score biological value (BV) who will judge how much of a protein is effectively retained by the body after it is decomposed. All types of proteins are often judged against the egg on this scale, as it marks 100, which means that all the protein you get to eat an egg is retained by the body. Unless you’re an elite athlete, it is unlikely that you know or care about the CAADP or BV score of your protein, and there are easier ways to evaluate food and supplements you consume.

Your protein should be low in fat, especially saturated fat. They should be low in calories, or at least not very high in calories compared to the size of the portion. Finally, they must taste good and have other nutritional benefits as well.

protein supplements should be high in protein but low in calories and should not have sugars or fats. Read all labels carefully as some protein bars brands trying to pretend to be healthy when they wear little difference from the average chocolate bar.

Know Your Protein Need

From the infant in its cradle at the elite body builder for the old man playing shuffleboard, all humans need protein. Their real need is as individual as they are, according to their age, health, weight and activity level. Protein is important, but it can also be dangerous when consumed in extremely large quantities. Experts suggest that the upper limit is not more than 35% of total daily calories, even for elite athletes. As mentioned earlier, there is no greater need of protein during the first six months of life, when the baby should receive 2.2 grams of protein per kg of body weight. The elite body builder, on the other hand, is expected to receive about 1.6 grams per kg of body weight. (Source: US Guidelines on protein and nutrition) For the average man, which translates to about 60 grams of protein per day, or about 8 ounces of meat. Women need less protein than men, unless they are pregnant when the need is increasing dramatically. However, when a woman is not pregnant, excess protein can lead to increased loss of calcium in urine, to a greater risk of developing osteoporosis. (Source: Tsang, RD 2007)

For the average person, the protein requirement is between.5 and.8 grams per kg of body weight per day, more if you are very active and less sedentary if you . Timing is also important, with athletes invited to eat a small meal of protein or take their choice of protein supplement before working on and immediately after that the body does not resort to the demolition of its own muscle mass to energy research.


Lisa Nelson protein and heart health: how much do you need? Central Health. Highbloodpressureconnection.com November 30, 3009

Gloria Tsang, RD Men vs. Women: Difference nutritional needs. Healthcastle.com October 2007

US guidelines protein diet, United States Department of Agriculture

Source by Jim Duffy

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The Best Foods For Repairing Muscle

You just finished a tough workout weight lifting. Now comes the “real” hard work. Real earnings of working on do not come as time in the gym, but from the time outside the gym where rest and your body is able to answer tough workouts and muscle repair . The building blocks of muscle is protein, so common sense says that we need to eat protein to maintain, repair and build muscle. Choosing the right foods rich in protein is essential. The right foods will not only help you repair the muscle as effectively as possible, but it will also increase your overall health.

Although there are literally thousands of foods to choose, we will see a handful of the best repair muscle foods that are high in protein.

What are the best protein foods?

The best high protein are those that are low in saturated fat and contain high amounts of quality protein. These foods are called “complete protein”. This is because they contain all the amino acids that the body needs to build and repair muscles. Complete proteins are not only the best foods repair muscle, but they also have a high biological value, or BV note. This means that the protein can be rapidly and easily used by the body due to the configuration of the amino acids in the food.

Here are some of the best muscle-healing foods that keep you healthy, strong, and able to handle difficult muscle workouts burn.


Eggs are probably the best high protein food that nature has to offer. They are quick and easy to prepare, offer the highest biological value (BV) of any food, and great taste. Their high biological value is important for anyone interested in building muscle or muscle repair since eggs can be more easily used by the body for the synthesis of protein than other foods with proteins

Take Quick on eggshells :.

  • Easy to prepare and they are portable (if hard)
  • They are low in carbohydrates. They are relatively high in fat but contain only two grams of saturated fat. The fat content in the yolk, so can be removed if the fat is a problem.
  • Eggs are also a good source of vitamins A and B. They also have small amounts of vitamins D and E.
  • Eggs are an excellent source of iodine, phosphorus, zinc, selenium, calcium and iron.
  • has a BV of 90-100


Fish is a wonderful high protein food which should be a regular part of any healthy diet. Most fish varieties have very large amounts of high quality protein, substantially no carbohydrate, fat and very little saturated. The most beneficial fish to eat are those of the variety of cold water because they will be rich in omega 3 fatty acids (helps reduce triglycerides, heart rate, blood pressure and atherosclerosis). Some examples of cold water fish are salmon, trout, sardines and tuna.

If you do not really have a taste for seafood, but want to include fish in your diet, stick to mild tasting fish like mahi mahi, tilapia, halibut, walleye yellow, or cooked tuna. Note, however, that the milder tasting fish species will be much lower in essential fatty acids

Take Quick Fish :.

  • cold water fish like salmon, sardines and tuna have omega-3 fatty acids that are beneficial to health and a perfect source of high quality protein.
  • Easy to digest compared to other meats such as pork or beef.
  • The fish is very nutritious because it contains large amounts of minerals such as calcium, iron and zinc.
  • has a BV of 70-80


Chicken is an excellent high protein food that low-fat (when it is boneless and skinless) and easy on the wallet (economic)

Take Quick Chicken :.

  • Available almost everywhere and relatively expensive.
  • high protein content is high quality and low in fat (if boneless skinless).
  • Rich in B vitamins, selenium and phosphorus.
  • has a BV of about 80


beans can not be considered a high protein food, but they are very nutritious, have a decent amount of protein and are rich in fiber. So anyone interested in building and muscle repair should pay attention to beans

Quick Take on beans :.

  • high in protein and fiber. Remember, fiber aids digestion and help you feel full so you’re less likely to cheat and eat foods that you should not as bad carbs.
  • They are extremely low in fat, so they should be a staple in any diet where you are trying to shed body fat.
  • especially beans are the best. They are a good source of folic acid, manganese, iron, copper, potassium and phosphorus.

Low Fat Dairy (milk, yogurt and cottage cheese)

Low milk, yogurt and cottage cheese are excellent protein foods each containing high amounts of usable protein (high BV). They are easy to prepare and widely available. Yogurt has a added benefit of live bacterial cultures that are good for your digestive system

Take quick Low fat dairy :.

  • Most dairy products have a high biological value.
  • Dairy is readily available.
  • Dairy is an excellent source of calcium, vitamin B, potassium, zinc and iodine.
  • has a BV of 80-90

Lean red meat

Red meat is lean is a food rich in protein terrible. Even if they are a good source of protein, they are also quite high in saturated fat. Red meat consumption should be limited to perhaps once or twice a week. Examples of lean red meeting are beef, venison and buffalo

Take quick on Lean red meat :.

  • The lean red meat has a very high protein
  • The amount of saturated fat is high compared to other protein-rich foods, so consumption should be limited.
  • This is a good source of B vitamins, iron, phosphorus, selenium, copper, zinc and
  • has a BV of about 70.

There you have it, the best foods for building and repairing muscles. So look to incorporate them into your diet and keep your body functioning optimally and muscle repair efficiently as you work through tough workouts and continue to progress toward your fitness goals.

Source by Jonnie Blaylock

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The Best Muscle Building Protein? Don’t Forget Whey!

What exactly is Whey Protein All About?

let’s start with a scientific explanation. This protein consists of the globular protein, which is isolated in the whey. It is a byproduct of cheese made from cow’s milk. It is a natural mixture of beta-lacto-globulin, alpha-lactalbumin and serum albumin, which are soluble in their original forms and independent of pH. His best biological value is called biological value or “BV”. In short, this is one of the best sources of protein in it for muscle builders!

Whey protein has certainly been a welcome addition to the world of bodybuilding. He has helped many bodybuilders achieve their goals. Today, this protein was included as a necessary part of every diet muscle building. Whey protein powder provides quality protein and is highly concentrated compared to other sources of protein such as eggs, milk, fish and beef.

What Makes Whey Protein So Good?

  • It can easily be digested in your body. The biological value (BV) is a guarantee of the effectiveness with which the protein can be submerged and used by the body for tissue growth — plus the best value will be effective. egg protein is the universal standard for “BV”. egg protein retains a “BV” 100. milk (casein and whey) emerges to the protein of about 85 “BV”, beef about 75 “BV”. Whey protein supplements in the form determined to have a “BV” about 104, while whey in insolated form has a “BV” around 170.
  • It is also a rich form of amino acids that play an important role in building and maintaining new muscle mass. The most effective and may be useful to provide a sufficient amount of amino acids is through whey protein supplements.
  • Whey has the unique ability to “BCAA” (string of amino acids Branch), you can never ever find in one of the sources of protein. The “BCCA” are called Lucien, valine, leucine and isolation.

In short, we can say that whey is an instrumental muscle building protein. It helps you in the best ways like improving your immune system, metabolism, body muscle mass, cardiovascular function, and swerved mental capacity. It is a protein that you should use in your diet if you plan on building muscle mass rapidly through a regimented weight lifting program.

Source by Max Jungmier

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What is Whey Protein?

Protein contains amino acids and of the chain of amino acids Branch which are the building blocks for muscle (BCAA). Without enough amino acids the body can not repair and build muscle and thus if damage done by muscle training can be slow or non-existent. The body may be in a catabolic state, using more protein (muscle) that is being rebuilt. Different proteins contain different amounts and types of amino acids as well as with different absorption and digestion properties so benefits can be obtained from the use of combinations according to the formation of protein and dietary needs.

Good protein is obtained from whole food protein sources such as turkey breast, tuna, chicken, lean red meat, cottage cheese and milk, and protein supplements, popular aujourd ay because of the convenience, ease of use and economy.

Whey Protein

By far the most popular supplement available today protein is whey protein. Whey is one of two major milk proteins (casein is the other) and is isolated from milk by-product in the production of cheese and casein. Pure Whey contains a large amount of lactose milk sugar, as well as a variety of protein, fat and cholesterol.

Whey traditionally used to be considered a waste product and dumped on the fields and in the nearest lake. Fortunately whey was found to contain high quality protein and so methods have been developed to remove as much junk lactose, fat and cholesterol as possible of the protein. Developed original methods including acid treatment and high temperature drying. This unfortunately destroyed much of the protein and destroyed the quality of the extracted protein.

New methods have been developed that can extract the whey protein while maintaining its quality. The most common methods today are ultra-filtration, micro-filtration, ion exchange and tangential flow micro-filtration. Ultrafiltration and microfiltration using a low temperature process where proteins are physically separated by filters. The ion exchange process eliminates the protein through an ion exchange column that takes advantage of specific electronic charges of the protein, fat and lactose content in whey and uses opposite charges to extract each individual component. Crossflow microfiltration uses, non-chemical natural ceramic membranes to separate the non-denatured whey protein fat and denatured protein.

All these processes result in a high quality whey protein, low in fat and lactose. Always check the label for the method or methods were used, some of the cheapest protein may use whey proteins that have been treated with treatment less acid or high temperatures and contain high levels of undenatured protein . Undenatured protein are unusable by the body and result in whey with a bitter taste when consumed. A good quality protein powder will always be the list on the panel or ingredients on the label if it is microfilltered, ultrafiltration or ion exchange. If it lists just whey protein concentrate or isolate you can assume that it contains a cheap form of protein.

To build muscle you have to train hard, sleep well and eat your protein. Pretty simple actually. But with so many different protein sources available many people are confused about what their personal needs are and are not enough to eat and eat the wrong types of foods. When doing any kind of training, whether for muscle strength and gains in the gym, working endurance including running, cycling and swimming or sports team or individual, protein is crucial to help in recovery and help rebuild damaged muscle tissue.

Benefits of Whey Protein

There are several advantages to choosing whey protein over other protein sources. Whey protein has an extremely high biological value (BV) is granted (BV = 104 Whey Protein with Whey peptides having a BV of 110 to 159). The BV of a protein is essentially a measure of how it is used by the body, and takes into account the profile of amino acids, the solubility and digestibility of the protein. Whey protein is a great source of protein post workout because it is absorbed very quickly to help rebuild the damaged muscle.

Whey protein contains the highest percentage of BCAA from any source of protein and high levels of essential amino acids. Protection of BCAA muscle protein degradation and help to stimulate protein synthesis and muscle growth. Whey protein also contains protein fractions. These are the active components that high quality whey protein should contain. These include alpha-lactalbumin, immunoglobulins, Glycomacro peptides and lactoferrin. These components have properties that support the immune system, act as antioxidants and may help cell growth and repair in the body.

Essential amino acids are important because the body can not manufacture these so and relies on obtaining from the diet.

Whey protein may also be suitable for some people with lactose intolerance because it is extremely low in lactose with whey protein isolates are virtually no lactose.

high quality whey protein tend to be relatively expensive whey protein isolates are the most expensive source of protein available. Many companies produce several different sizes of containers to be more economical. Whey protein is also low in phenylalanine essential amino acids and glutamine in comparison to other protein powders. Many brands add these two components to help increase the BV of the protein and improve efficiency.

With so many protein powders on the market, you could be forgiven for not worrying too much about that kind of protein you are using. Many people probably do not care whether they use is instantised protein, partially hydrolyzed, ultrafiltration, ion exchange whey protein isolate with low molecular weight peptides, whey protein fractions with full spectrum of whey, including Glycomacropeptides, Beta-lactoglobulin and Lactoperoxidase. If you understand this, then you probably do not need help. But if you’re like most people base their decision on where they are better taste or your favorite bodybuilder used to pack on twenty pounds of solid muscle, then you can find some useful information below.

Although it is not necessary to know exactly what all these terms mean, if you want to be able to make an informed choice and get the most of your training, it may be beneficial to know some -uns basic principles.

Whey Protein Basics

Lets start with the two major types of whey protein – whey protein concentrate (WPC) and whey protein isolate (WPI). As previously indicated whey protein is a by-product of the production of cheese and casein. Pure whey contains a large amount of lactose milk sugar, as well as a variety of proteins, fat and cholesterol. To remove unwanted components and produce a pure protein, different filtration techniques can be used. The most common are ultrafiltration and microfiltration, all processes at low temperatures and thus avoid denaturation of the protein.

The denaturation of the protein, which occurs through the use of inexpensive mining methods using high temperatures and acid treatment destroys the fractions of proteins important in lowering the biological activity or efficacy of the protein. Denaturation may also occur after manufacturing due to high temperatures. Never expose the whey protein at high temperatures and direct light of the sun for prolonged periods. Avoid leaving the protein in a hot car, next to the oven in the kitchen or any other source of heat. Also avoid using whey protein in recipes that use high heat -. Muffins, pancakes etc as this may denature the protein and


high quality WPC proteins are usually 70-85% and are quite low in fat and lactose.

WPI are, however, generally greater than 85% protein, some more 90% protein. The most common extraction methods used to produce WPI are ion exchange (IE), the cross-flow microfiltration (CFM) and ultrafiltration (UF). Because of the additional cost involved in the production of CFM and ultrafiltered whey isolate the majority of supplement manufacturers use ion exchange whey.

The (EI) ion exchange process produces the most pure protein, gram for gram (about 95% protein), compared to a microfiltration and removes the protein through an ion exchange column . This takes advantage of the specific electronic charges of the protein, fat and lactose in whey and uses opposite charges to extract each individual component. Unfortunately this process uses chemical reagents to control electrical loads. This may alter the level of pH and denaturing the whey by destroying some of the biologically active protein fractions.

Crossflow microfiltered (CFM) Whey Isolate is produced by passing the whey protein concentrate through, natural non-chemical ceramic membranes to remove the fat and denatured protein and protein is typically around 91%. As the chemicals are not used in this process, very little of the protein is denatured when the protein retains the important protein fractions.

protein fractions
protein fractions of whey are active components that have their own effects on health and can help improve immune function and improve recovery training

These include:

Beta-lactoglobulin – This is present in larger quantities but unfortunately is considered an allergen in the whey fraction. Good whey protein should be less than 50% of beta-lactoglobulin, however, the ion exchange process that particular fraction isolated easily and ionized WPI is high enough in this area. To avoid allergies to this, avoid whey protein with more than 70-80% beta-lactoglobulin. The higher the percentage of beta-lactoglobulin, more percentages of the fractions with higher biological value

Alpha-lactalbumin -. This nutrient fraction is in the highest levels seconds to about 15 to 20% and may also be. found in the milk of the mother

immunoglobulin (IgG) – This fraction helps boost the immune system with IgG having an activity of important antibodies in the body, helping support the immune system and disease prevention

beef. serum albumin (BSA) – this fraction is a glutathione precursor. Glutathione is an essential water-soluble antioxidant in the body that protects cells and serves as a primary detoxifying harmful compounds such as peroxides, heavy metals, carcinogens and many more. Betalactoglobulin and IgG fractions are also important sources of glutathione

Glycomacropeptides (GMP) -. GMP is a potent stimulator of cholecystokinin, which plays many essential roles relating to gastrointestinal function, including the regulation of food intake. In addition to being a food intake regulator, cholecystokinin (CCK) stimulates gallbladder contraction and intestinal motility, regulates gastric emptying and stimulates the release of enzymes from the pancreas. Pancreatic enzymes are essential for complete digestion of fats, proteins and carbohydrates and therefore full nutritional realization of food. Also, CCK has the effect of slowing down the overall process of digestion by slowing intestinal contractions, thereby giving more digestive enzymes time to work on their respective substrates resulting from the more complete absorption. In animals, an increase of cholecystokinin is followed by a sharp reduction of food intake, such as digestion downturn, we perceive the “full” feeling more after a meal

lactoferrin (LF) -. This is quite significant fraction to effect promoting immunity. Lactoferrin (LF) is found in small quantities in the body, still appears to be a first immune defense line. LF is a powerful antioxidant and inhibits free radical reactions dependent iron by iron directly binding strongly. This effect results in the inhibition of binding of growth dependent iron bacteria, and can block the growth of many pathogenic bacteria and yeasts iron. Its antimicrobial activity can also improve antibiotics. In the digestive tract, LF can help by stimulating the growth of intestinal cells and enhancing the growth of “good” intestinal microflora

Lactoperoxidase, lysozyme, growth factors -. These are still very minor fractions are reported as the most biologically active. Lactoperoxidase (LP) has strong antimicrobial activity, and inactivates or kills a broad spectrum of microorganisms.

lysozyme present in very small amounts in cow’s milk, has antibacterial activity against a number of bacteria and works synergistically with lactoferrin against bacteria such as Salmonella species. Lysozyme is present in saliva, tears, and other body fluids, where it acts as a natural antibiotic.

include factors IGF-1 and IGF-2 growth. IGF-1, or the like-growth-factor with insulin, the hormone is released during the metabolism of the growth hormone, the amount produced which determines the extent of growth in children and strengthening muscles and lean body mass in adults. Studies have shown that IGF-1 increases in direct proportion to the quality and quantity of protein in the diet.

Hydrolysis of (predigesting) whey to di-, tri- and oligopeptides (short and long chain amino acids), increases the bioavailability (BV) whey, further increasing the release of IGF 1.

As you can see, the biggest differences between the two types of WPI is the immune and digestive implications of proteins with IE WPI missing three major protein fractions, lactoferrin (LF), lactoperoxidase ( LP) and Glycomacropeptides (GMP).

hydrolysates and peptides

The protein hydrolysates are essentially smaller. These products are made by subjecting the protein digestive enzymes, which the bursting of the large protein molecule in many smaller proteins. These proteins can be broken down into peptides (chains of two amino’S) or polypeptides (chains of three or more amino acids) and are broken down until they are the right size for absorption.

This process occurs naturally during the digestion but can take some time, up to several hours for whole foods. So it is possible to buy whey protein with added peptides or hydrolysates “predigested”. Hydrolysates are predigested when proteins are exposed to natural enzymes of vegetable or animal origin. Protein hydrolysates are advantages, they absorbed more easily and quickly.

They may be more beneficial after training when there is an increased need for amino acids. The amino acids are required to prevent the protein (muscle) failure, so that the sooner they can be absorbed better. Another factor effecting absorption rate is the molecular weight of the formula. The higher the molecular weight of the protein of the faster absorption. Whey proteins with whey peptides often indicate the weight in Daltons (D) of the protein :. ie MW 500D (low molecular weight), MW 80,000D (high molecular weight)

Choose What?

Selection of proteins to be used depends on what you are looking for. Using whey isolate, hydrolysed proteins and whey protein with added peptides provide increased recovery when used immediately after training because of their rapid absorption. However, during the day, when the absorption rate is not as important, the use of basic proteins such as whey protein concentrate, casein, and the whole food protein sources may be more economical. Many of the whey protein available today use a mixture of two or more peptides with different whey certain acids have been added. . These are advantages because they offer rapid absorption but are cheaper than some of the purest whey protein isolates

Some whey protein compositions are sought:

concentrated pure whey protein

Pharmasports Instantised 100% Whey – Ultrafiltered WPC. About 77% protein.

Reactiv Definition Whey – Ultrafiltered WPC. About 77% protein.

ultimate Leppin Whey – Ultrafiltered WPC. About 77% protein.

whey protein concentrate / isolate Mixtures

Balance 100% Whey – IE WPI, UF ​​WPC WPC hydrolyzed added L-glutamine, L-arginine. About 80% protein.

EAS 100% Whey – WPC, WPI. About 77% protein.

Optimum Nutrition 100% Whey – MF WPI, IE WPI, WPC UF, hydrolyzed whey peptides about 79-82% protein

Pure Whey Protein Isolates

ion exchange Balance Whey – IE WPI. About 88% protein (flavored)

Balance Whey protein ion exchange unflavoured Approximately 92%

Horleys ICE Whey – cation exchange WPI, approximately 90% protein


Source by Andrew Honore

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