Protein Primer
by: Team VitaBuilding.com
WHAT IS PROTEIN?
Protein is one of the three major, or macro, nutrients. Unlike carbohydrates and fats (the other two types of macronutrents), 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, but 8 are vital. These are what's 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, 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 lower levels of calories, fat, carbs, cholesterol, and other non-protein ingredients.
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 (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen. Whey is one of two major dairy proteins and accounts for about 20% of the protein in milk.
We recommend: 100% Whey Gold Standard Protein by Opitmum Nutrition.
Packed with 24 grams of the purest, muscle-building protein per serving, with a lot less of the fat, cholesterol, lactose, and other stuff that you can do without.
Casein Proteins
Comprising 80% of the protein in milk, casein is the dominant dairy protein. Oft 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 especially useful when taken at bedtime and during other prolonged periods without eating.
We recommend: Optimum Nutrition 100% CASEIN PROTEIN with 24 g of Highly Anti-Catabolic MICELLAR CASEIN.
Milk Proteins
Milk proteins are pretty much what you'd expect: dried milk with most of the fat and carbohydrate removed. Like liquid moo juice, powdered milk proteins are about 20% whey protein and 80% casein protein, so utilization is somewhere in between the two.
Egg Proteins
Ask any dietitian, "What's the best source of protein?" and eggs will probably top the list. In fact, most nutrition textbooks still refer to eggs as the "gold standard" for protein quality. With loads of essential amino acids (EAAs) and some of the highest scores in all measures of protein quality, we're not going to argue. Naturally dairy-free, eggs are a great alternative to whey, casein, and whole milk proteins for those with milk allergies or severe lactose intolerance.
Soy Proteins
Vegetarian? Don't do well with dairy or egg? Go green. Like their animal counterparts, soy proteins contain all of the required amino acids in sufficient amounts to support muscle growth and development.
We recommend: Optimum Nutrition 100% Soy Protein.
100% Soy Protein is a economical and great-tasting protein supplement specifically formulated to meet the FDAs heart-healthy claim for soy in just one serving. 100% Soy Protein offers a wide range of benefits and conveniences for vegetarians, those with specific food allergies, and health conscious individuals alike. Each serving of 100% Soy Protein provides 25 grams of lactose-free, cholesterol-free, non-GMO protein.
Blended Proteins
If you can only afford one type of protein, 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, or soy.
We recommend: Optimum Nutrition Nitro Core 24
The Most Underrated Protein on the Market.
10. That's how many strategically-chosen types of protein you will find in every serving of NitroCore 24. From ultra-fast acting, partially hydrolyzed whey proteins to much more slowly-digested micellar casein proteins, NitroCore 24 is a full-spectrum, sustained-release protein blend designed to be used any time of the day or night. In addition to 24 grams of the finest protein per scoop, NitroCore 24 provides 5 grams of hunger-satisfying dietary fiber as well as omega, monounsaturated, and MCT fats for energy and a taste that's creamy and incredibly delicious. And, as you'd expect from ON, NitroCore 24 is instantized to mix easily so you can enjoy it just about everywhere too.
Protein FAQs
What is the difference between faster, intermediate, and slower acting proteins?
In this case, "faster," "intermediate," and "slower" are all referring to the relative speed with which a given protein is broken down in the digestive tract and absorbed into the bloodstream for delivery to the liver and muscle tissues. Generally, speaking whey proteins are the fastest, egg, soy, and whole milk proteins are in the middle, and casein proteins are at the slowest end of the spectrum. By strategically taking distinct types or blends of proteins at different times of the day, you can achieve greater results than by using the same single source protein or by arbitrarily choosing what you use for every occasion.
Is eating too much protein harmful?
Not likely - provided you're in good health and have no history of liver or kidney problems. Protein is broken down into amino acids in the gastrointestinal tract and subsequently absorbed into the bloodstream. Any extras that aren't used for new protein synthesis are stripped of their amine groups, rearranged and in the liver, and used for fuel. The unused nitrogen is readily excreted by the kidneys, so make sure that you're drinking plenty of fluids when increasing your daily protein intake.
What is biological value and how does this differ from the protein digestibility corrected amino acid score?
Both biological value (BV) and the protein digestibility corrected amino acid score (PDCAAS) are methods that scientists use to measure a protein's quality. Put another way, these measurements give a general idea of how available (digestibility) and useful (amino acid content) a protein is to the body. In both cases the higher the number, or score, the better. For BV the highest recognized score is 100; for PDCAAS it's 1.00. Whey and egg proteins rank higher than whole milk, casein, and soy proteins on the BV scale. But, when compared using the newer, more-accurate PDCAAS technique, all of these proteins receive a perfect score.
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