Your Full Guide to Protein

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PROTEIN GUIDE There was a time when getting a little extra protein involved mixing a few raw eggs a la Rocky Balboa style. Even if you could stomach the texture of this runny mixture, you'd have serious trouble doing the same if you were unfortunate enough to get the food poisoning that occasionally came with mixing and drinking raw eggs. In the past twenty years or so, proteins have not only become much safer and more convenient source of nutrition; they're quite a bit tastier too. High protein foods and supplements have infiltrated the web, supplement stores and the daily regimens of athletes and bodybuilders - and for good reason. Research shows that eating protein not only helps builds and repairs muscle; in some cases it also burns fat tissue. There are almost certainly plenty of other yet-to-be-proved benefits of protein as well. We just don't know what all they all are yet. However, as the scientific story unfolds, it's becoming increasingly clear that different proteins have different benefits, so you should try to consume as many different types as you can. PROTEIN (WHAT IS) Protein is one of the three major, or macro, nutrients. Unlike carbohydrates and fats (the other two types of macronutrients), proteins are comprised of nitrogen-containing groups called amino acids. There are about 20 different types of amino acids commonly found in foods. All of them are important for building and maintaining muscle tissue, but 8 are essential. These are what are known as the Essential Amino Acids (EAAs). Contrary to what most athletes believe, there is no actual requirement for protein; the body simply has a requirement for the eight essentials. The EAAs cannot be synthesized in any of your tissues, so they must be obtained through high protein foods. Lean meats, fish, poultry, eggs, milk, cheese, nuts and soybeans are good food sources of protein. Powdered whey, casein, egg, and soy proteins offer the same amino acids as whole food sources in more concentrated doses - with much lower levels of calories, fat, carbs, and other non-protein ingredients.

TYPES OF PROTEIN Whey Proteins Currently the undisputed king of proteins. Here's why: whey proteins are quickly and easily digested (hence the "fast-acting" description that they're often given), they are loaded with essential amino acids (EAAs) - including the three branched chain amino acids (BCAAs), and they contain subcomponents (micro fractions) above and beyond amino acids and elemental nitrogen. Whey Protein is one of two main dairy proteins and accounts for about 20% of the protein in milk. Casein Proteins Comprising 80% of the protein in milk, casein is the leader in dairy protein. Referred to as a "slower-acting" or "time-released" protein, because they are digested and absorbed much more slowly than whey or soy proteins. Casein proteins are best used at bedtime and during other prolonged periods without eating ice fasting. Milk Proteins Milk proteins are pretty much what you'd expect: dried milk with most of the fat and carbohydrate removed. Milk proteins are about 20% whey protein and 80% casein protein, so digestion is somewhere in between the two. Egg Proteins Ask any nutritionist, "What's the best source of protein?" and they will probably say eggs. In fact, most nutrition textbooks still refer to eggs as the "gold standard" for protein quality. With loads of (EAAs) and some of the highest scores of protein quality. Naturally dairy-free, eggs are a great alternative to whey, casein, and whole milk proteins for those with milk allergies or lactose intolerance. Soy Proteins Vegetarian? Don't do well with dairy or egg? Like their animal counterparts, soy proteins contain the full requirement of amino acids in sufficient amounts to support muscle growth. Blended Proteins If you are on a budget, this is probably the type that you should go with. Combining faster-, intermediate-, and slower-protein sources in one convenient place, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein, egg, Meal Replacements: Take a large amount of protein, add some carbohydrates or a little bit of fat, some vitamins, minerals and fiber, mix them all together and you've got a meal replacement powder (MRP). If you're the type of person who's to busy to stop and cook, grab one of these. Just add a packet to a shaker cup full of water, add mineral water, not milk and agitate your way to a complete meal in under a minute. Weight Gainers: If you have a very fast metabolism or you find it hard to put on any weight, you'll need the highest calorie traditional weight gainer shake. Most will do, just find the highest protein lean gainer though. Post Workout Recovery: Moderate calorie, quick acting protein and carbohydrate combinations, specially designed to be consumed soon as you finish exercising, when nutrient needs are great and glycogen and muscle protein resynthesis are at their peak (the window of opportunity). We recommend a Whey Hydrolyzed Isolate, as they are the quickest to digest. Many post-workout formulas also contain supplemental ingredients like creatine, BCAAs, and glutamine to further aid the recovery and rebuilding process or soy protein

WHEN SHOULD YOU TAKE PROTEIN First thing in the Morning: From the time when you go to bed and arise in the morning is the longest that your body goes without the food. In addition to providing much needed amino acids for muscle maintenance and rebuilding, proteins provide more stable, sustained energy than that of your regular breakfast you are munching on. Take a faster-acting protein like whey first thing in the morning. Pre-Workout: By drinking a whey protein shake about an hour before your training session, you'll "prime" your bloodstream with BCAAs and other essential amino acids for growth. Whey protein is a good choice, because it's easy to drink and quickly digested in a matter of 15-20 minutes. Post-Workout: The 30-60 minute timeframe (the window of opportunity) following exercise is the most important time of the day to get protein. The enzymes and hormones in your muscles are actively repairing and rebuilding exercise-induced damage as well as replenishing glycogen stores, so they are especially receptive to nutrients and are crying out to be nourished. By supplying a post-workout recovery protein ie Whey Hydrolyzed Isolate, containing whey and casein during this time, you'll help ensure that you've recharged your batteries and ready for your next training session. Between Meals: Drinking a protein shake in between meals not only helps keep muscle synthesis maximized, it also helps keep body fat and body weight down. Proteins help stimulate the release of gut hormones that trigger a feeling of fullness. Dairy proteins (whey, casein, and milk) are considered to be better appetite blunters than other protein sources - especially when combined with dietary fiber - so choose a product with one or more of these proteins if weight control is your concern. Before Bed: Prepare your body for the long fast ahead with a casein protein shake a half an hour before bed. Unlike whey which is rapidly broken down in the gut, casein is digested at a much slower rate releasing its amino acid constituents over many hours throughout the night. For this reason, casein is known as a time-released protein. Casein is also considered anti-catabolic because it's high in glutamine and other amino acids that help protect against muscle tissue breakdown.

MIXING A good quality protein will mix right up regardless of the method or utensils that you use. That's because these powders are instantized. Instantizing is a process that "throths up" the powder so that it dissolves more quickly and completely in water, milk, or juice. They're a little more expensive, but unless you like protein shakes with the consistency of lumpy pieces, instantized powders are well worth the added expense.

GENERAL INFORMATION Read the instructions on the label Read the instructions carefully. Some proteins require multiple scoops, more or less liquid, or a blender or shaker cup to prepare, but the best ones you can just mix up with a spoon in a cup. Always add liquid first Regardless of whether you use a blender, shaker cup, or a glass & spoon, always put the water, milk, or juice in first. This ensures that you always have the right ratio of liquids to powder. Mix on a slower speed If using a blender, start mixing on a slower speed setting to help prevent the dry powder from sticking to the sides of the container. Also, you'll get a better smoothie if you pre-blend in a jug with a spoon before blending your protein in a blender first. Take the cap off after usage Leave the cap off when air-drying your shaker cup. Doing so, allows any residual moisture to evaporate eliminating musty odors that can develop when water gets trapped inside, saves it from smelling terrible. Daily Protein Requirements You need to be eating about 1-1.5 grams of protein per pound of bodyweight per day from a combination of high protein foods and Whey Protein supplements. If you're very active, trying to add significant lean body mass, bodybuilder or following a low-carb meal plan, aim towards getting 1.5gms of protein per pound of bodyweight. Spread It Out Throughout The Day Spread your total daily protein goal out over 4-6 smaller meals or snacks. By doing so, helps ensure better absorption and constant amino acid delivery throughout the day and night. Protein Types & When To Take Try to use a faster-acting protein in the morning and before workouts, a recovery formula after workouts, and a slower-released protein between meals and before bedtime. Read The Label Carefully Read the directions on the label carefully and stick with a known popular brand, so you can be reassured that you're getting what you're paying for. Live a healthy Lifestyle Protein provides the foundations, but even the best sources won't build new muscle without the proper sufficient recuperation. So, make sure that you're eating a good balanced diet, training frequently and intensely, staying well hydrated, and getting at least 8 hours of sleep every night. ( Protein chart to appear soon ) The protein percentage is another way to compare the quality of proteins. While the Nutrition Facts panel tells you how much protein there is in each serving, the protein percentage tells you just how pure your protein is to you. To calculate, simply divide the number of grams of protein in per single serving by the serving size and then multiply this number by 100. Here's an example: Let's just say you have two different proteins. The first protein contains 24 grams of protein and has a serving size of 29.4 grams; the second protein contains 26 grams of protein in a 35 gram serving size. At first glance, the second protein looks like it provides more protein. However, using the pure protein percentage, you then realize that the first protein is actually a better value because it has a much higher purity level. Protein #1 24g protein / 29.4 g serving size x 100 = 81.6% pure protein Protein #2 26g protein / 35 g serving size x 100 = 74.2% pure protein Like the total protein per container equation, the pure protein percentage is more accurate for straight protein powders. MRP powders, post-workout recovery formulas, weight-gainers, and enhanced protein systems contain vitamins, minerals, amino acids, and other ingredients that dilute the value of this equation.

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