S
Squatch
Guest
Protein Powder....What's The Scoop?
Hello ladies and gents, your pal Squatch here again to talk to you about protein, and more specifically, protein powder. I get asked a lot of questions about whether weight trainers should use protein powder, how much to use, and what the differences are between the different proteins and brands of protein powders. Well, settle in, because we are going to get to the bottom of these questions. However, before we get to protein powder, it's imperative to understand what protein is and why it's so important to us.
What is protein?
By definition, protein is a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies that are necessary for the proper functioning of an organism. [1]
The value of protein is based on its amino acid composition. Protein is made up of 21 amino acids, which are categorized as essential, conditionally-essential, and non essential. Essential amino acids (valine, methionine, tryptophan, theronine, phenylalanine, lysine, leucine and isoleucine) can not be synthesized by the body, and must be obtained from food. Conditionally-essential amino acids (tyrosine, taurine, proline, glutamine, cystine, arginine, and histidine) are amino acids that can not be synthesized in sufficient amounts by the body in times of immuno-distress or injury. Non-essential amino acids (serine, glycine, glutamic acid, aspartic acid, asparagine, and alanine) can be synthesized by the body in sufficient amounts, and are not required by diet.
So what does that mean to us weight trainers? Basically, protein consists of amino acids, and amino acids are the building blocks of muscle. When we weight train, we actually cause damage the muscle fibers through micro-trauma. Simply put, our body repairs these fibers with amino acids, and the muscles become larger and stronger.
How much protein do I need?
There are several schools of thought on this. Our daily protein requirement is entirely based on our body and its individual functions and output. Our weight, body composition, metabolism, and goals will all dictate our individual protein needs.
I've heard 1 gram per pound of bodyweight. I've heard 1 gram per kilogram (2.2 pounds) of bodyweight. I've heard 2 grams per pound of bodyweight. There are also those who believe protein should be based on the ratio of your total daily caloric intake. Should it be 30 percent? Maybe 35 percent? How about 40 percent? 50 percent?
So with all these different ideas out there, how do you figure out how much protein you need? Unfortunately, there is no definitive answer. It takes a bit of trial and error to figure out where your protein intake needs to be. Personally, I like to base it on where my lean body mass is, or if I'm looking to gain, where I want it to be.
How do I figure my protein intake based on lean body mass you ask? Here's a simple formula. Get your bodyfat percentage identified. That's easy enough to have done at most gyms out there. Let's say you get your bodyfat percentage measured by skin-fold calipers, and the result is 20% bodyfat. If your bodyfat percentage is 20, that means 80 percent of your weight is lean body mass. If you weigh 200 pounds, you multiply 200 by .8 (your lean body mass) and arrive at 160. This is your approximate lean body mass in pounds. Subtract your lean body mass from your total weight, and you arrive at 40, which would be your fat mass in pounds. Simple enough, right?
Now that you understand how to compute your lean body and fat mass, you need to determine how much protein to ingest based on that information. If you're looking to lose weight, the amount of protein and total caloric intake will be different than if you're looking to add muscle mass.
I suggest that those individuals with the goal to lose weight aim to ingest about one gram of protein per pound of their lean body mass. This will decrease the likelihood of muscle being used as energy while in caloric deficit.
I suggest that those individuals with the goal to increase muscle mass look to ingest more than one gram of protein per pound of lean body mass. >A guideline that I like to use is to ingest at least 50% more than one gram per pound of lean body mass. So for the individual weighing 200 pounds with lean body mass of 160 pounds, that would equate to 240 grams of protein daily. This does not account for carbohydrates or fats, as that is another conversation entirely.
Again, these are guidelines that I have found successful in my own training, as well as with my clients. If you have another approach, that's great. Everyone is different, and I encourage experimentation. Like I said earlier, finding what your preferred individual response is takes some trial and error.
Dietary Protein
Now that you have an idea where to start with protein intake, we need to address how you're going to implement the adequate ingestion of protein. A nutritional supplement should be viewed as just that, a supplement to a healthy diet, not a stand-alone cornerstone of that diet. Protein intake should mostly come from healthy, protein rich whole foods. Lean beef, chicken, fish, turkey, eggs, low fat dairy products and legumes are just a few examples. When you find it difficult to meet your protein needs due to the amount of food it requires or because of time constraints, supplementation is an approach you can take to meet your protein requirements. This brings us to the subject of protein supplementation, and more specifically, protein powder.
Types of protein powders
Protein powders come in a variety of types. Whey protein, casein protein, and soy protein are the most commercially marketed. These different sources of protein have differing amino acid profiles, rates of absorbability, and quality. There are even different subclasses of whey protein. This can be quite confusing when shopping for a protein powder, so I will attempt to point out the differences in each.
Whey protein is milk protein, derived from whey, a by-product of cheese. Whey protein contains high levels of essential amino acids, non-essential amino acids, and has the highest Biological Value (the rate of which the protein is absorbed and used by the body) of any protein. Whey protein along with some form of simple sugar is commonly used by bodybuilders and athletes immediately post-workout, because of the quick absorption rate of the whey protein and the effect simple sugars have on blood glucose and insulin response. This enables protein to be absorbed quickly, and to be shuttled across cellular membranes to aid in recuperation and recovery. Whey protein is available in several different forms.
-Whey protein concentrate: Whey protein concentrate typically has somewhere where between 29 percent and 80 percent protein, depending upon the quality of the product. The remaining components are lactose and fat. Whey protein concentrate is generally inexpensive, when compared to other forms of whey protein.
-Whey protein isolate: Whey protein isolate is the most pure form of whey protein available, and is processed to contain 90 percent or more of protein, with the remaining components being lactose and fat. There are several ways whey protein isolate is produced. Ion-exchange, microfiltration, and cross-flow microfiltration are the most prominent, each of which has a small but different effect on the protein itself. [2] Whey protein isolate is more expensive than whey protein concentrate to produce, because of the filtration processes.
-Whey protein hydrolysate: Whey protein hydrolysate is predigested, partially hydrolyzed whey protein that is more easily absorbed, though the cost can be substantially higher than either whey protein concentrate or whey protein isolate.
Each form of whey protein is available by itself from many different manufacturers. Many whey protein supplements also have a combination of whey protein concentrate and whey protein isolate, as a cost effective alternative to using only the higher priced whey protein isolate.
Casein protein is also a milk protein, and is the most abundant protein in milk. Casein protein has a lower Biological Value than whey protein, meaning it is absorbed more slowly. Casein protein is used by bodybuilders and athletes when they desire a long acting protein, such as prior to sleep or when they know they won't be able to eat over longer periods of time. The slower breakdown and absorption means a much longer release of protein to carry over the duration without food.
Soy protein is derived from soybeans. Soy protein is lower in Biological Value than whey protein, but higher than casein protein. Soy is also rich in estrogenic compounds, though there has been much discussion and conflicting research as to whether it actually increases estrogen in men. [3]
Meal replacement powder/shake is a combination of some form of protein, with higher concentrations of carbohydrates and fats than you would find normally in protein powder alone. These products are meant to take the place of a balanced meal.
Weight gainer is also a combination of protein, simple carbohydrates, and fats, and is very calorically dense. This type of powder/shake is often marketed to those looking to gain weight, and often requires heaping servings.
What's important to consider when shopping for protein powder?
Now that we have identified the different types of protein powders/shakes available, what do you need to be aware of when considering the different brands of protein powder that are available? There are actually several things which you should consider:
Price: No one wants to flush their money down the toilet. Buying nutritional supplements can be a pricey endeavor. If you choose a product at too low of a price, you may be sacrificing quality. If you choose a product too high in price, you are wasting money. It pays to search in stores and online for competitive products and prices.
Type of protein: As outlined above, different proteins have different degrees of Biological Availability, amino acid profiles, and quality. Be sure you know what type of protein you want based on your goals.
Servings per container: Protein powders come in varying sizes, from single serving packs up to 20 pound bags. It's wise to be conscious of how many servings per container the product offers. The product may boast a high amount of protein per serving, but the serving may be 3 or 4 scoops, which would cut down considerably on the servings per container.
Protein per serving: How many grams of protein there are in one serving? Generally speaking, the more protein per serving, the better the product is. However, the more protein in one serving, the more it will cost. Keep in mind that some products try to disguise protein content with large serving sizes.
Carbohydrates per serving: This is something to consider depending on your goals. If your goal is to lose weight, you would want a low number of carbohydrates per serving. If you are looking to add muscle mass, a higher carbohydrate amount per serving might be more desirable. Keep in mind, not all carbohydrates are the same. Some companies use sugar alcohols to sweeten the flavor. These substances contain the same amount of calories as a normal carbohydrate, but have negligible effects on blood sugar and insulin levels. Some products also contain complex carbohydrates as opposed to simple sugars. Be sure to check how many grams of actual sugar the product contains per serving. Weight gainers are generally higher in sugar per serving than meal replacement powders/shakes.
Fat per serving: Most protein powders will contain small amounts of fat per serving. If your goal is to lose weight, you want to ensure that the product you choose is low in fat. Weight gainers and meal replacement powders generally are higher in fat. You want to ensure if the product contains much fat, that the fats are good fats. Polyunsaturated fats and monounsaturated fats are much more favorable than saturated fats.
Taste: The amount and quality of protein available won't make much of a difference if you can't tolerate the flavor. With so many choices and flavors of protein powders available, finding one suitable (or at least tolerable) to your palate should be relatively easy. Many places sell or give sample packs, to sample the flavor. Word of mouth is another tool to use to gauge the taste of products.
Mixability: Again, the amount and quality of protein won't make much of a difference if you can't get the powder to mix well enough to drink in your water or milk. Using sample packs or relying on word of mouth is a tool to gauge the mixability of products.
That's it!
Okay people, we've covered about everything that's important regarding protein supplementation. Now you have the tools available to estimate your daily protein needs, to discern what type of protein you should take, an idea when to take it, and how to shop for it. All that's left is for you to kick some ass in the gym, and apply what you now know to fuel your body to bigger and better things! Good luck!
REFERENCES:
[1] American Heritage Dictionary: Definition of protein.
[2] Whey Proteins, PDR Health; http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/whe_0277.shtml
[3] B.L. Dillingham, B.L. McVeigh, J.W. Lampe, and A.M. Duncan, "Effects of Soy Isoflavone Consumption on Reproductive Hormones in Healthy Young Men," Department of Human Biology and Nutritional Sciences, ..:namespace prefix = st1 ns = "urn:schemas-microsoft-com
ffice:smarttags" />University of Guelph, Ontario, Canada. Fred Hutchinson Cancer Research Center, Seattle, Washington, USA
say hi to Mr Royal for me ya lush 
