Which is the best protein powder for you?

THE RIGHT STUFF: WHICH IS THE BEST PROTEIN POWDER FOR YOU?

Protein Powder. A simple name for one of the most debated food supplements amongst bodybuilding and weight training circles. A simple name also, for something that comes from such a wide variety of sources and is sold under so many different brands.

With so many types on the market, how do you know which one is the best for your needs? We hear a lot about Whey Protein Isolate, but what of the other protein powders available and how do they differ? Which is the best for gaining muscle and which is the best when you want to get lean? This month I will answer these questions and give a brief summary of the 'strengths' and 'weaknesses' of the main types of protein powder.

WHEY PROTEIN
Whey Protein Isolate and Whey Protein Concentrate are the two main commercial forms of Whey Protein. Both are produced from whey (a by-product of cheese making). WPI has higher, less damaged protein and lower fat, lactose and flavour levels than WPC. Both have extremely high protein quality and are highly digestibility. One great functional advantage of whey proteins is that they are highly soluble even in acid conditions. This means you can mix them into fruit juice without them going grainy and you can't even tell they are there.

Strengths
·WPI contains about 10% immunoglobulin proteins which helps support the body's immune system.

·Contains the highest concentration (24-25%) of branched-chain amino acids (BCAA's) of any protein source.

·Enhances production of glutathione, one of the body's most powerful anti-oxidants.

·WPI contains a compound which has been shown to have pain killing properties which may decrease muscle soreness after intense weight training.

·WPI may have the ability to stimulate Insulin-like growth factor-1 (IGF-1) production



Weaknesses
·WPI, particularly ion-exchange, is very expensive. If the WPI is not produced by ion-exchange it may not be have all the strengths mentioned above as these may be lost in other methods of processing.

·Levels of arginine, glutamine and the essential amino acid phenylalanine are low relative to the other types of protein powder.





CASEIN


Milk protein is made up of about 80% casein and 20% whey protein. Casein has been around for a long time but it doesn't have the high profile among body-builders that whey protein does. The two main types of caseinate are sodium and calcium. I prefer to use calcium caseinate for it's lower sodium content and also because it absorbs a lot of moisture for a filling meal. It can also be mixed with neutral fruits and juices like pear and peach to make a high protein mouse-like dessert. Casein is not acid soluble so don't try to mix it with pineapple juice or other acidic juices or it will go grainy.

Strengths
·Slows the transit time of amino acids through the gut which helps increase their absorption.

·Contains very high (20%) glutamine content which can help spare muscle during training.

·High level of tyrosine, the 'pick me up' amino acid, compared to tryptophan, the 'sleep inducing' amino acid, so eating casein may give you a 'boost'.

·High levels of threonine, glutamine, and arginine, the 'glucogenic' amino acids which lend themselves to glucose production during exercise and may prevent muscle breakdown.



Weaknesses
·Not as high in BCAA's as whey protein. ·Sodium caseinate contains high sodium levels.

·Has a bland, slightly chalky taste.

SOY PROTEIN ISOLATE

Until recently soy protein was seen by bodybuilders and nutritionalists alike as a 'second class' protein, being incomplete in it's essential amino acid profile. The new Soy Protein Isolates on the market, in particular the Supro brand isolates have been shown to have the same quality as casein and whey proteins and have all the essential amino acids required to be used as the sole source of protein. Good new for vegetarians.

Strengths
·High level of BCAA's, glutamine and arginine, the 'critical cluster' amino acids which help spare muscle during a diet phase.

·May enhance production of thyroxin (thyroid stimulating hormone) and insulin. Increased thyroxin leads to a faster metabolism which is great news for anyone trying to lose body fat.

·Helps reduce nitrogen loss and enhances fat loss during low-calorie dieting.

·Soy protein contains isoflavones which may help to reduce the risk of heart disease, cancers and lower cholesterol levels.

·Relatively cheap compared to whey protein.

Weaknesses
·Not all soy protein powders are made from Supro brand soy protein isolate, so they may not have the necessary levels of essential amino acids and other strengths mentioned above. If in doubt, ring the company and ask which soy protein isolate they are using.

·Relatively low level of the essential amino acid methionine compared to other proteins.

·Contains up to 1% sodium which is not suitable for a bodybuilder close to contest.

·Has a distinct flavour and is slightly salty to taste which may be unpalatable to some people.

EGG WHITE PROTEIN


Spray dried egg whites are used in some 'egg and milk' protein powder mixes. Egg whites were once considered essential to a bodybuilding diet, but with the introduction of whey proteins they have lost popularity as a supplement.

Strengths
·Excellent amino acid profile

·High quality 'whole food' protein source which has undergone minimal processing

·Add to water and use like fresh egg whites

Weaknesses
·Large amounts of egg white powder can cause stomach and bowel upsets

·Expensive and offer no other benefits other than amino acid profile

·Hard to mix into water

·Relatively low levels of glutamine

WHAT TO USE WHEN AND WHY



So now you've seen the strengths and weaknesses of the different types of protein powders, let's look at how to combine them to get the best mix depending on what you're trying to achieve.



GAINING MASS

A 1:1 mix of WPI and casein creates a protein with an excellent overall amino acid balance. Casein provides the high glutamine level essential for sparing muscle and by slowing gut transit time allows more of the protein to be absorbed. WPI's high BCAA levels and ability to stimulate IGF-1 production will help support muscle growth. Egg white powder may also be incorporated in this mix for it's nutritional quality.

LOSING FAT

A 2:1:1 mix of soy protein isolate, WPI and casein is ideal for losing body fat while maintaining as much muscle as possible. Soy protein's ability to maintain a strong metabolism during a low-calorie intake makes it an excellent protein for dieters. Casein and WPI help to balance out soy's lack of methionine and boosts the BCAA and glutamine levels. Casein may help to give that much needed 'boost' when dieting and WPI offers the immune stimulating properties also crucial when the body is subjected to severe dieting. It is important to note that for about 2 weeks out from competition it would be necessary to drop out the soy protein due to it's sodium content.

GENERAL TRAINING

A 1:1:1 mix of soy, WPI and casein is ideal for anyone who needs to add extra protein to their diet. This blend has an overall excellent balance of amino acids, has the strengths of all the proteins while the nutritional short comings are eliminated.

If you are unsure of the content of each type of protein in the product you are purchasing, ring the company and ask. Most companies have a technical expert who can assist you.

Source - ABC Bodybuilding.

There is a new protein powder out called Gemma Protein.

New protein is coming to town and it is something every bodybuilder is going to want to try. The secret to this new protein is something called polyphenols, which are plant extracts that are known to help increase the body’s own fat burning effect. Polyphenols can be found in many plant varieties, but some of the most potent come from tea extracts like green and black tea. These polyphenols are proven to help the body burn more fat calories per workout and to keep burning fat all day long.

Unfortunately you need to drink a lot of green tea to get the full fat burning effects or take a green tea supplement three times per day. However, a new protein source is now available that contains natural polyphenols similar to what is found in green tea and is proven in scientific literature to increase the fat burning effect in the body’s mitochondria.

This is the “holy grail” of all protein supplements, to be able to burn fat while promoting lean muscle growth and it is finally available. Lipotropic Protein is a new great tasting protein source from L-Gear that delivers on the amazing promise to build muscle while burning fat.

We all want a more toned body along with a lean mid section. Unfortunately, increasing protein and food intake was usually associated with a “bulk” phase of training because of the extra calories needed to get the optimal dose of protein. Your body isn’t good at naturally taking in extra calories and nutrient partitioning them only for muscle growth...until now!

Lipotropic Protein contains a new kind of protein that is the most advanced on the market, surpassing old whey concentrate blends in protein quality and effect on lean mass. Sativum protein is a high quality protein extract that has some serious benefits over standard whey protein extracts.

First it is extremely high in the prime muscle building components of protein, specifically the essential amino acids Leucine, Isoleucine and Valine, often called the branch chain amino acids. These anabolic muscle builders are the most important part of the protein for building muscle and Leucine is proven to be anabolic! Sativum protein is also rich in Glutamine and glutamine peptides, which are also very important for building muscle and increasing recovery.

These two groups of amino acids make Sativum protein superior to whey and casein proteins for increasing muscle mass and the fat loss benefits of the polyphenols make this protein way better than any whey blend on the market for building mass and losing body fat.

No other protein gives you the benefit of both being the most advanced amino acid profile with fat burning polyphenols!

BENEFITS OF Lipotropic PROTEIN:

* Polyphenols—burn fat by increasing mitochondria energy production
* Higher BCAA and Glutamine levels per 100g
* Lower Fat and Zero Cholesterol
* Lower Carbohydrate
* Zero Lactose means ZERO BLOAT!
* Improved Nutrient Profile
* Mixes Instantly


The only draw back i would say is the taste, dairy whey tastes better

http://www.pumpnutrition.com.au/product.php?id=18

How expensive is the Gemma stuff?

This it it here
http://www.pumpnutrition.com.au/product.php?id=18

That's actually pretty damn cheap per kg, will have to try the stuff when I start cutting in 3-4 months.

Remember guys that all forum members are entitled to 10% off their total order so it now retails for 68.95. If you use Checkout coupon aub10% you can get Lipotropic Protein for 62.05 for 2.3 kg.

Now that is cheap for a branded protein powder.

Supplement Facts:

Serving Size: 1 Level Scoop (33.5g)
Servings Per Container: 69

Amount Per Serving:
Total Calories 115
Calories From Fat 0
Total Fat 1 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Potassium 100 mg 3%
Total Carbohydrates 1 g 0%
Dietary Fiber 0 g 0%
Sugars 0 g 0%
Protein 26 g 51%

Average Amino Acid Profile Per 100 Grams of Protein
L-Leucine 8.70 g
L-Isoleucine 4.70 g
L-Valine 5.20 g
L-Lysine 7.70 g
L-Methionine 1.20 g
L-Phenylalanine 5.60 g
L-Threonine 3.90 g
L-Tryptophan 1.00 g
L-Alanine 4.40 g
L-Arginine 9.10 g
L-Aspartic Acid 12.50 g
L-Cystine 1.10 g
L-Glutamic Acid 20.30 g
L-Glycine 4.10 g
L-Histidine 2.70 g
L-Proline 4.40 g
L-Serine 5.60 g
L-Tyrosine 3.90 g

Ingredients: Gemma Protein Isolate, Betaine Anhydrous, Cocoa Powder, Lecithin, Inulin, Thickener (soybean oil, corn syrup solids), (AminoMax) Bromelain extract, Natural & Artificial Flavor, Sucralose, Calcium, Saccharin, Xanthan Gum

Recommended Use: Take 1 or 2 servings up to three times a day with meals to support fat metabolism, increase protein synthesis and muscle tone.

Now the only draw back to this item is the taste, dairy whey tastes better, but the benefits of this unique protein outweigh this minor problem.

This protein powder is only available online for the moment.

http://www.pumpnutrition.com.au/product.php?id=18

Aek said:

Remember guys that all forum members are entitled to 10% off their total order so it now retails for 68.95. If you use Checkout coupon aub10% you can get Lipotropic Protein for 62.05 for 2.3 kg.

Now that is cheap for a branded protein powder.

Supplement Facts:

Serving Size: 1 Level Scoop (33.5g)
Servings Per Container: 69

Amount Per Serving:
Total Calories 115
Calories From Fat 0
Total Fat 1 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Potassium 100 mg 3%
Total Carbohydrates 1 g 0%
Dietary Fiber 0 g 0%
Sugars 0 g 0%
Protein 26 g 51%

Average Amino Acid Profile Per 100 Grams of Protein
L-Leucine 8.70 g
L-Isoleucine 4.70 g
L-Valine 5.20 g
L-Lysine 7.70 g
L-Methionine 1.20 g
L-Phenylalanine 5.60 g
L-Threonine 3.90 g
L-Tryptophan 1.00 g
L-Alanine 4.40 g
L-Arginine 9.10 g
L-Aspartic Acid 12.50 g
L-Cystine 1.10 g
L-Glutamic Acid 20.30 g
L-Glycine 4.10 g
L-Histidine 2.70 g
L-Proline 4.40 g
L-Serine 5.60 g
L-Tyrosine 3.90 g

Ingredients: Gemma Protein Isolate, Betaine Anhydrous, Cocoa Powder, Lecithin, Inulin, Thickener (soybean oil, corn syrup solids), (AminoMax) Bromelain extract, Natural & Artificial Flavor, Sucralose, Calcium, Saccharin, Xanthan Gum

Recommended Use: Take 1 or 2 servings up to three times a day with meals to support fat metabolism, increase protein synthesis and muscle tone.

Now the only draw back to this item is the taste, dairy whey tastes better, but the benefits of this unique protein outweigh this minor problem.

Click to expand...

i notice that one of the ingrediants is inulin which is fibre yet the supplemnet fact say 0 fibre, is that cause there is less than one gram or is this a typo.

two different artificial sweetners(saccherin and sucrolose) and still doesnt taste any good?? would hate to try it pure.

Jevan said:

That's actually pretty damn cheap per kg, will have to try the stuff when I start cutting in 3-4 months.

Click to expand...

Yes and no.

If all you want is protein and aren't worried about anything else, then eggs and skim milk powder's the cheapest.

Lipotropic protein is 26g protein per 33.5g scoop, or 78% by weight protein, with 1.785kg protein in a 2.3kg jar. At $74.95 a jar that's $74.95/1.785 = $41.99/kg protein

Steak is around $10-$25/kg, and is 25% protein by weight, thus $40-$160/kg protein.

Eggs can be had for $6 for 30x 65g eggs, and are 10% by weight protein, or $30/kg protein.

Skim milk powder is $6/kg, and contains 35% protein by weight, thus $17.14/kg protein.

Of course, steak contains some fat, and milk powder carbohydrates, so if you're aiming at a certain CHO/Pro/Fat ratio you'll have to consider that. But if all you want is a certain weight of protein a day, then eggs are the cheapest high-fat way, and skim milk powder is the cheapest high-carbs way.

I'd want to see sources for the information on the interactions of various kinds of proteins. From what I've read, the science is not that clear. People get excellent gains with the bulk of their protein being just meat, just milk, etc.

Kyle Aaron said:

I'd want to see sources for the information on the interactions of various kinds of proteins. From what I've read, the science is not that clear. People get excellent gains with the bulk of their protein being just meat, just milk, etc.

Click to expand...

of course various food source are the best way to get your protein, but most people dont wanna eat 6- 7 meals a day, so a protein shake is a convenient way to ensure that you can take in 50g of protein every two hours, or whatever your daily requirement is.
and different sources mean that you will intake a broader spectrum of the amino acid profile, because different meats and protein powders are different

shammo said:

and different sources mean that you will intake a broader spectrum of the amino acid profile, because different meats and protein powders are different

Click to expand...

Again, I'd like to see sources for this. Has it been shown to make a difference? To whom does it make a difference? Beginners? Intermediates? Advanced? What's the evidence?

Exercise has an awful lot of broscience out there. "Bro! Everyone knows that -" etc.

Kyle Aaron said:

Exercise has an awful lot of broscience out there. "Bro! Everyone knows that -" etc.

Click to expand...

the broscience is just as important as the real scientific evidence, if 100 people all say that supplementing there diet with protein powder works for them and they get good gains from it then it more than likely works, there isnt a body builder out there that would tell you not take protein powder, they will always say 30 mins before and 30 mins after a workout, its all about timming of the nutrients and the fact that protein powder will absorb faster to saturate your body with aminos required and the fact the whey is %60 more bioavailable than chicken for instance, maybe if you tried a protein pwder before and after your workout you might be able to reach your bench press goals alot quicker.

shammo said:

the broscience is just as important as the real scientific evidence,

Click to expand...

Really? I thought broscience was a fallacy?
Gee I'm an idiot.