In Depth Protein Breakdown

[YellowJacket]

Types of protein and functions:

Whey Protein Whey is the top of the pile when it comes to protein, the most popular and the most used among the proteins; 3 factors are the cause of this- affordability, effectivness and advertisment. Whey protein is a derivitive of milk and a byproduct of cheese making. When cheese is created, the milk is curdled, parting the curds and the WHEY. Remember the nursery ryme?
Benefits of whey-
*Contains a large quanity of immunoglobin protein which has the ability of enhancing the immune system
*Contains the highest concentration of branched-chain amino acids (BCAAs)
*Contains endogenous- most poerful, naturally occuring antioxidant
* Ability to stimulate production of IGF-1 (Insulin like Growth Factor)
*Whey is fast aborbing, quick to the muscle protein, this is why whey is so popular post workout, your body needs protein to begin repair to damaged muscles from workout as quick as possible.

Casein Protein -Forms a gel once in the digestive track/stomach to help regulate time releasing of protein. Derived from milk. This "slowing" effect aids greatly in the absorbtion of amino acids (a good thing)
Benefits:
*Time released to provide the muscles with amino acids for an extended period of time
*A large content of glutamine a muscle sparing amino acid
*Contains glucogeni amino acids which have been proven to defer muscle breakdown when exercising.

Milk-Protein Isolate - A combination of whey and casein protein, not much research has been done on this protein, but consumption of it is considered positive because of the contents of both casein and whey.

Soy Protein - Derived from plants and has never been a large part of bodybuilding. Soy protein is approximatley 70% actual protein and is considered inferior compared to whey and casein. There is a soy protein isolate out on the market and new studies have shown that this protein is very solid in the bodybuilding world
Benefits
*Boasts a high concentration of BCAAs
*Includes amounts of glutamine
*Proven to have a positive impact on the production of T-4 and T- 3 and even insulin over the various types of other proteins.
*Helps retention of nitrogen on a small scale and promotes fatloss during low caloric diets.
* Lowering of triglycerides and cholesterol
*Recommended dosages are 4 servings a day at 6.25 grams per serving.

Egg Protein - Once deemed the "golden standard" of proteins, while this reputation has faded a bit, never count out this old school protein. Derived from...you guessed it...eggs
Benefits
*Illustrious amino acid profile
*Provides a complete protein source
*Conveinet and can be used in the making of baked goods, etc.

*This is a brief breakdown of the styles of protein out there, I will now list the amount and types of protein in some of the most popular protein supplements-

**Grams of Whey Per Scoop!**
Optimum Nutrition 100% Whey- 22g whey protein
HDT 5+1 Whey- 21g whey protein
ISS Research Complete Whey- 17g whey protein
VPX Sports Cross-Pro- 40.2g whey protein
Cytodyne Cyto Pro- 24g whey protein
Next Nutrition Designer Whey- 17.5g whey protein
Designer Whey Glycerlean- 25g whey protein
Sport Pharma Just Whey- 23g whey protein

**Egg Protein**
Beverly International 100% Egg Protein- 23g Egg Protein
Iss Research Complete Albumen Powder- 22g egg protein

**Protein Blends**
Syntrax Isomatrix- 23g Casien, egg and Whey
Sport Pharma Lean Protein- 25g Casien, Milk Isolate, Egg & Whey
Next Nutrition Maxxon- 40g whey & Whey peptides
HDT Pro Blend 55- 55g milk isolate, whey isolate, Egg
Optimum Nutrition Pro Complex- 55g whey isolate and egg
ISS research ProM3- 50g Whey, casein, egg
Met-Rx Protein Plus- 46g Milk isolate, Egg, whey, Casein
Dorian Yates Pro Peptide- 45g Casein, whey, egg
Beverly International Ultra Size- 17g Milk Isolate, egg, Soy, whey

*This is NOT a complete list, I did not include gainers...

Thanks for taking the time to read this and again if you have a protein supplement you would like to add, feel free to do so, thank you, YJ

[curt2go]

Hey Yj. I eat 3 whey isolate shakes aday. But when I eat them it is with 1 egg and milk. IS that good for getting long and short protiens?? Talk to ya

1 morning...

1 post work out

3 before bed

 

[YellowJacket]

Yes, in my opinion thats one of the most solid blends, Im not a fan of soy protein and if anyone wants to know why I'll be glad to post it, but egg is solid, and whey isolate is the best out there in my opinion....do you make it yourself or you buy it blended curt?

[curt2go]

I use optimum. I guess it has some concentrate in it as well right?? Talk to ya

[YellowJacket]

Optimum's Pro Complex is pretty good, and lurking around a few boards seems to me the new favorite, Im gonna write one of these next week on meal replacements also, but the pro complex has an ion exchange/ cross flow micro-filtration whey and isolate whey peptides, a very nice BCAA get-up and its great if you're looking for low carbs has only 4 or 5 I think, maybe 6, but never the less its a good combo

[curt2go]

For night time would it be better to go 2 eggs and a litle more milk?? Talk to ya

[YellowJacket]

Yes, more milk would be ideal to get more casein in your system for that "down time" at night, keeps supplying your muscles with protein so you can grow while you sleep

[curt2go]

Thought so. Just wanted to hear it from the PRO.. hehehe. Talk to ya

[sage]

my fav. blend is metrx protein plus. (choc, its ridiculously good) on top of that, its thicker than most protein powder and you already know i like thicker shakes.

[Dwight Schrute]

Originally posted by YellowJacket
Yes, in my opinion thats one of the most solid blends, Im not a fan of soy protein and if anyone wants to know why I'll be glad to post it, but egg is solid, and whey isolate is the best out there in my opinion....do you make it yourself or you buy it blended curt?

If you don't like soy protein because of the estrogenic effects, just use soy isolate. It eliminates this problem.

["THE TICK"]

yj thanks 4 another great read.

[khafra]

It is a good thread, but I've got one more question:  I always hear specific numbers on the BV and amino acid profile of Whey, Casein, Egg Albumin, and Soy protein--but what about meat?  Any idea of the BV and aa profile of tuna, salmon, beef, chicken, turkey, ham, etc?

[BrKonman]

Originally posted by YellowJacket
Optimum's Pro Complex is pretty good, and lurking around a few boards seems to me the new favorite, Im gonna write one of these next week on meal replacements also, but the pro complex has an ion exchange/ cross flow micro-filtration whey and isolate whey peptides, a very nice BCAA get-up and its great if you're looking for low carbs has only 4 or 5 I think, maybe 6, but never the less its a good combo

BUMP

YJ... what happened to the one on meal replacements... hmmmmm?

[crazypete]

howdy,

regarding the BV of different proteins. to be honest it doesn't really matter, most animal derived proteins are close (relatively speaking), however, this does not take timing into effect ( eg. meat immediately before or after workout-bad, a few hours before or an hour later it's great)

i've actually seen a well run study that showed that casein only is better than whey only after a workout (although whey right after and 30 min later followed by a "slow" protein 60-75min later would be superior) i will try to find this reference if time permits (stupid exams)

PS try a cup of cottage cheese right before bed every night instead of an MRP, cheaper and better or egg whites

PPS whey isolate in mine and some faculty members in biochemistry and kinesiology at McMaster University (were i'm a student) is BS, concentrate has very similar amino acid profile and the supposed immunoglobins and microfrations get digested anyway and are absorbed as di and tripeptides. infants have holes in their intestines that allow them to absorb (could also absorb harmful stuff, that is why they are more succeptible to illness) such immunoglobins and other stuff, us adults do not

[chi_town]

Originally posted by Bobo


If you don't like soy protein because of the estrogenic effects, just use soy isolate. It eliminates this problem.

This is true. The benefits so wonderfully stated by YJ are too good to pass up. 20-40 grams a day od soy isolate will do the trick

PEACE

[Dr of Golf]

Excellent post, YJ!

I mix up my protein shakes throughout the day. I use Optimum's 100% Whey in the morning .... and then later in the day I use a blend of Milk and Egg Protein powder on one day and then reverse the order the next. I also throw in some Soy powder (that my wife has lying around) whenever the mood hits.

Oh yeah, and the milk and egg really does give the shake a very smooth and "creamy" texture.

Once again, great information. Thanks for sharing.

[Inzah Dude]

Originally posted by curt2go
Hey Yj. I eat 3 whey isolate shakes aday. But when I eat them it is with 1 egg and milk. IS that good for getting long and short protiens?? Talk to ya

1 morning...

1 post work out

3 before bed

 

Whey is useless at any time except postworkout. Any other time only about 30% of it is used. The rest is all just used for energy. Just stick with the egg and milk the other times without the whey except postworkout.

[sage]

Originally posted by Inzah Dude


Whey is useless at any time except postworkout. Any other time only about 30% of it is used. The rest is all just used for energy. Just stick with the egg and milk the other times without the whey except postworkout.

i aint trying to nick pick here guy but "useless" usually refers to 0% affectveness....and even in your 30% percent case, whey has its place anytime of the day (best postworkout, and pretty ideal in the morning as well cuz you want a fast absorbing protein after you fasted for 8+ hours)
Picking whey, casien, egg albumin (spell check that sucka), etc. has alot to do with price too. for some, its very economical to get a whey in bulk (5 lb and up) and intake cottage cheese/eggs for the slower proteins. anyways, i think for your proteins throughout the day other than post, its ideal to get a full spectrum of protein profile (whey, casien.....etc) in one sitting.

[bpdaddy]

Milk at bed?  What about carbs?  I am trying to understand this and PLEASE help me!  Are carbs before bed bad?  What is ideal before bed?  I usually do a tbsp of PB and whey shake with water.  I just don't understand the whole no carbs after 7 **** or b4 bed!!!

HELP a bro out!

[YellowJacket]

[QUOTE]Originally posted by bpdaddy
[B]Milk at bed?  What about carbs?  I am trying to understand this and PLEASE help me!  Are carbs before bed bad?  What is ideal before bed?  I usually do a tbsp of PB and whey shake with water.  I just don't understand the whole no carbs after 7 **** or b4 bed [QUOTE]

The dangero f carbs before bed is over rated bro.....but whey with water before bed is a terrible idea, thats going to digest in roughly an hour, even with the added peanut butter man...