Types of Proteins

What is protein and why is it important?

Protein is one of three macronutrients used by the body for energy. These macronutrients include protein, carbs and fats. Protein is a series of amino acids 8 essential and 12 non essential. Amino acids are the primary source for nitrogen in the body. Having a positive nitrogen balance is essential for proper muscle growth and repair.

In addition to its muscle building properties, protein is needed:

• To keep a balanced PH level in the blood.
• To preserve muscle tissue during dieting.
• As energy source when there are no carbohydrates available.
• To build and maintain proper hormone levels.
• For necessary chemical reactions to take place.
• To keep the body’s immune system functioning properly.
• For proper regulation of the body’s fluid balance.

Protein and muscle growth

Increasing your daily protein intake while on a resistance training program helps to increase lean muscle mass. The human body is in a constant state of “protein turnover.” Muscle tissue is continuously being repaired and replaced. To maximize this repair, you must maintain a protein positive nitrogen balance.

When you under eat protein, you confuse your body. It only has so many raw materials to work with, and can’t repair everything it needs to repair. In this scenario, muscle can be lost. In addition, other vital bodily functions are compromised, such as hormone regulation and blood PH balance.

When you are involved with an intense weight training regimen, more muscle tissue then normal is in need of repair. This is the reason why weightlifters and bodybuilders need more protein. Muscle growth is more taxing on the body’s nitrogen balance then muscle maintenance.

Frequent protein feedings insure a steady stream of amino acids, and help maintain a proper nitrogen balance.

Protein and fat loss

Protein foods are very thermogenic. Simply put, it requires more energy to digest protein. The human body has to work 30% harder to digest protein foods then it does to digest and process carbs and fats. For this reason, a high protein diet boosts your metabolism and aids in fat loss.

Proper protein intake is also required for the body to properly mobilize stored fat for energy. If you under eat protein, your body will have a harder time drawing on fat stores, and may cannibalize muscle tissue for energy. This is one of the reasons why low protein diets can make you feel weak and tired.

Protein and recovery

Protein plays a vital role in muscle recovery and workout “rebound.” When you work out, two things happen:

1. Your muscles are depleted of glycogen.
2. Your muscles are damaged, and are in need of repair.

A steady stream of protein insures a proper nitrogen balance. And a positive nitrogen balance allows your body to be in “muscle repair mode”. The faster your muscles repair, the faster you recover. Conversely, under eating protein foods creates a negative nitrogen balance. In this state, it will take longer to recover.

Extra protein is essential, especially for athletes who have frequent workouts, or for athletes who are cutting fat.

Protein food sources

Typical protein food sources include: eggs, cheese, milk, chicken, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts and legumes. Small amounts of protein can also be found in fatty and starchy foods. Because protein levels in these foods are minimal, they are generally “ignored” by bodybuilders and athletes when a protein diet is structured.

Protein food sources are divided into two categories: complete and incomplete protein foods.

A complete protein food contains all essential amino acids. Animal proteins (meat) are complete protein sources. Incomplete protein foods, such as vegetables, lack several essential amino acids. These lacking amino acids vary from food source to food source.

Protein supplement foods have grown in popularity over the last 30 years because of several factors. They are convenient, and require no cooking time. Protein supplements are also cost effective, and can provide an average serving cost far below that of beef, seafood and even chicken.

Benefits of protein (protein for good health)

Proper protein intake has numerous benefits for good health. They are:

Anabolism Eating protein keeps your body in an anabolic state. In terms of muscle building, “anabolism” refers to the construction, and not destruction of muscle tissue. The opposite of an anabolic state is a catabolic state. Not eating enough protein can cause muscle tissue to be catabolized.

Growth Hormone Regulation Proper growth hormones levels are essential for good health. Growth hormone contains 190 amino acids. Eating enough protein insures that your body has the necessary building blocks to construct growth hormone. Growth hormone deficiency slows the metabolism, and can lead to lower bone density, muscle loss, and numerous other health problems including and number of psychological issues.

IGF-1  allows muscle cells to properly respond to growth hormone. IGF-1 contains over 70 amino acids. Without proper protein intake, IGF-1 levels can be lowered, making it harder for your body to utilize available growth hormone.

Metabolism As stated previously, protein requires more energy to process, so inherently it boosts your metabolism. Eating less than ideal amounts of protein also makes it difficult for the body to draw upon fat reserves.

Insulin Protein helps lower insulin levels in the blood, which is a factor in proper energy regulation.

How much protein do I need?

The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weight. This translates to approximately 0.36 grams of protein per pound of bodyweight. For a 200 pound individual, the minimum RDA requirement is 72 grams of protein per day. For a 150 pound individual, the minimum RDA requirement is 54 grams of protein per day.

Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums. It is generally advised that bodybuilders eat 1 to 1.5 grams of protein per pound of bodyweight. Another good guideline is to make sure that 20 to 40% of your daily calories come from protein sources.

1 to 1.5 grams of protein per pound of bodyweight

Bodyweight – Grams of Protein Required

• 125 pounds – 125 to 188 grams of protein
• 150 pounds – 150 to 225 grams of protein
• 175 pounds – 175 to 263 grams of protein
• 200 pounds – 200 to 300 grams of protein
• 225 pounds – 225 to 338 grams of protein
• 250 pounds – 250 to 375 grams of protein

INTRODUCTION TO PROTEIN SUPPLEMENTS

We have taken a look at the role of proper protein intake with regards to good health. It has been established that athletes and bodybuilders need more protein to insure fast recovery and new muscle growth. With this information in hand, it’s time to take an in-depth look at protein supplements.

What are protein supplements?

Protein supplements are protein and nutrition sources, and food products, that are utilized to assist bodybuilders and athletes to achieve their desired daily protein intake requirements. Types of protein supplements include protein powders, protein bars, weight gainers and meal replacements.

Protein supplements generally contain more then 20 to 30 grams of protein per serving, and are fortified with vitamins and minerals. Protein supplements also come in numerous flavors, from fruit flavored protein powders, to cookie and cream flavored weight gainers, to peanut butter flavored protein bars.

Understanding the different types of protein

The following is a list of common terms associated with protein supplements:

Isolate. An isolated protein source is one that has been chemically purified to remove most everything other than the actual protein source. Generally isolates are 90%+ pure protein.

Concentrate. A concentrated protein source is not as pure as an isolate, and generally contains 70 to 85% of the protein source. Concentrates contain more fats, carbohydrates, and in the case of whey protein, more lactose.

Blends A protein blend is a combination of various protein sources and purity levels. A blend can be more cost effective then a pure isolate and can also offer the benefit of having both fast digesting and slow digesting protein sources.

Amino Acids Amino acids are the building blocks of protein. While there are over 100 total amino acids, only 20 amino acids are considered standard. These standard amino acids are separated into two categories: essential and non-essential amino acids. Essential amino acids cannot be created in the human body, and must be obtained from food. Non-essential amino acids can be synthesized, or created, in the human body.

BCAA Branched chain amino acids, also called BCAA, is a term that refers to a chain  of the three essential amino acids Leucine, Isoleucine and Valine. The combination of these 3 essential amino acids make up over one-third the skeletal muscle in the body, and play a vital role in protein synthesis.

Weight Gainer is a high calorie protein powders meant to assist bodybuilders and athletes who are in need of rapid weight gain. They can be used as meals on the go, or in between meals as a means of adding extra daily calories. They consist of protein, carbohydrates and fats.

Meal Replacements Meal replacement protein products are considered to be complete meals. They contain a formulated nutritional and macronutrient blend that provides not only enough protein, but also an appropriate amount of carbs, healthy fats and vitamins and minerals.

Recovery blend is a protein supplement that contains any number of additional, non-protein supplement products meant to aid in post-workout recovery. These supplements range from creatine to multivitamin and minerals, and larger doses of glutamine.

Slow Digesting. A slow digesting protein source provides a long term stream of protein and amino acids, meant to assist in keeping a positive nitrogen balance for longer periods of times. A slow digesting protein is a great choice for in between meals.

Fast Digesting A fast digesting protein source, such as whey protein, acts quickly to help regulate bodily nitrogen levels, especially after periods of fasting. A fast digesting protein is also beneficial as a post-workout protein source.

Energy Bar provides a quick, healthy and sustained source of energy when you need a pick-me-up in between meals. While an energy bar does contain some protein, in general, it does not contain as much protein as a protein bar.

Benefits of using protein supplements

Most hardcore athletes make sure to eat anywhere between 5 to 8 small protein meals each day. Preparing the necessary food for these meals can be extremely time consuming. The primary benefit of using protein supplements is that they require very little “prep” time.

Protein supplements are generally “grab and go.” How many times has life intervened, and changed your plans for the day. Protein supplements require no refrigeration, and are very portable. They can go where you go, with very little hassle.

You will also find that protein supplements can save you money. Beef, salmon and other popular protein food sources can be costly. Protein powders, on the other hand, generally cost less per 30 gram serving. This extra cash in hand can allow you to eat the more expensive protein foods. And if you’re eating to pack on weight, a weight gainer is very economical.

Protein supplements versus real food

Advantages of protein supplements:

• Fast digesting protein foods are best eaten early in the morning, and post-workout. The BV value of whey protein makes it the perfect protein source at these times.
• Protein supplements can be cost effective. Some protein foods, such as beef and fish, can be quite costly per 30 gram serving.
• Protein supplements are generally a more complete and balanced protein source.
• Protein supplements are often fortified with vitamins and minerals, making them a multi-dimensional protein food.
• Weight gainers offer high calorie foods that are easily broken down, and less filling.
• Protein supplements come is a wide variety of flavors, and can take away some of the “blandness” that comes with a high protein diet.
• Many protein foods can serve as a low-calorie means to satisfy your sweet tooth.
• Protein supplements are more convenient, and require little to no cleanup.
• Protein supplements are much less temperature sensitive, and generally require no refrigeration or heating.
• Certain protein supplements have a higher biological value of real foods.
• A protein shake can be easier on the stomach before bed.

Advantages of real food:

• You know exactly what you’re eating and where it came from.
• Protein foods such as eggs, string cheese, milk and tuna can be more cost effective then certain protein supplements.
• Real food is more versatile. It can be used to in conjunction with other foods for just about any craving or occasion.
• Certain protein supplements can have a greater variance of actual listed ingredients.
• Shakes can cause stomach and digestive bloating for some individuals.
• A variety of real foods can provide a nutritional depth that is hard to achieve with protein supplements.
• Milk and eggs are nutritional grand slams.
• Beef has been shown in studies to pack on more muscle mass then other forms of protein.

HOW TO USE PROTEIN SUPPLEMENTS FOR MAXIMUM RESULTS

When to take your protein powder

Protein timing is the science of when and how to take protein powder supplements for the best results. It isn’t as simple as just choosing a great tasting protein flavor, mixing and enjoying. Other factors come into play.

First Thing in the Morning After waking, your body is in a fasting condition. You haven’t eaten protein for quite some time, and your body needs a fast digesting protein source to insure that you remain in a positive nitrogen balance.

At this time it’s a good idea to use both a fast and slow digesting protein powder. This could be a whey protein drink with a solid protein source such as eggs and cheese, or a whey/casein protein powder mix.

A fast digesting protein will quickly place the body into a positive nitrogen balance, and get the day off to a good, muscle building start. A slow digesting protein source, like casein protein, will continue to feed amino acids into the blood stream, and hold you off until your next protein meal.

Pre Workout. Your pre-workout meal should consist of a slow digesting protein powder that will keep the body in a positive nitrogen balance as you workout.

Post Workout. You should take the same approach post-workout as you did first thing in the morning. Consume a mixture of fast and slow digesting protein sources to help you recover from the workout, and propel you in a positive nitrogen balance to your next meal.

Between Meals Regular protein supplement meals and snacks eaten throughout the day should be from slow digesting proteins, such as casein or egg protein. Slow digesting protein in between major meals assures that you will maintain a positive nitrogen balance throughout the day.

Night Time Having a slow digesting protein supplement before bed maximizes your nitrogen balance while sleeping. Casein protein is a good choice before hitting the sack. Cottage cheese is a great example of a casein protein.

Information for this article came from here