To Whey or Not to Whey?

1. What is it?

Out of the many protein sources out there, whey protein is the ultimate. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods -mainly meats, such as fish, beef, and chicken.

Dairy products as well as eggs, cottage cheese, soy and vegetable protein also contain good amounts of protein. Nevertheless, none of these sources compares in quality or ease of use like whey protein. Whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.

2. What does it do?

Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every athlete knows its importance. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and helps support a health immune system. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.

3. Who needs it?

Whey protein is very, very important for bodybuilders, dieters, and shoot, just about everybody! Since athletes and bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from high quality whey protein not only can, but will help one's muscles recover and grow faster by bring up the levels of protein. With dieting and those wishing to lose some extra fat, whey protein can be very useful because a good intake of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar levels stay balanced, one is not as prone to rampant eating and has more energy and greater fat loss. Whey protein allows a person to control his or her diet effectively. Most people who want to change their body for the better could benefit from whey protein supplementation; however, since protein is naturally found in many food items deficiency is usually not a problem.

4. How much should be taken?

Training athletes often consume 25 grams of whey protein per day. Bodybuilders who want serious gains (and are burning serious calories), generally consume 150 grams per day. Extremely high doses of whey protein is not recommended, as this will cause the body's liver to be overloaded and you won't get the same benefits as with a consistent lower amount taken three to five times per day.

5. Recent Studies

December 2001 - Consuming Protein Supplements Can Help Deter the Effects of Overtraining! Protein intake of approx. 0.88 grams per pound of body weight resulted in increased prevention of overtraining. This study was conducted at Ball State University on 17 weight-trained men. They were put on a four week "overtraining" program were they did 8-12 rep maxes for three sets, eight exercises for the first two weeks, then five sets, five exercises for 3-5 rep maxes for the next two weeks. The men were chosen to receive either an amino acid supplement or a placebo for the duration of the four weeks (0.88 grams/lb body weight/day). Those that were given the amino acids had measureable positive changes in total testosterone, the ratio of testosterone to the protein that transports it, and hemoglobin compared to those given a placebo. This proves that adequate protein consumption is the key to making gains! Be sure to get enough (approx. 1gram per lb. of body weight). December 2001 - Protein Taken With Carbs is Better than Protein Alone for Building Muscle!

This study, conducted at University of Texas Medical Branch, measured the amount of uptake of the amino acid L-phenylalanine into healthy leg muscle tissue in one of three protein shakes. The shakes were consumed one and two hours after intense leg training and provided about 6 grams of protein, 34 grams of carbs, or both per shake for a 150 bodybuilder. The L-phenylalanine uptake in the protein and carb shake was measured as being three times higher than the carb shake and roughly twice as great as the amino shake! So, there you have it! As you know, the postworkout shake is the most critical meal for your increased anabolism. Make sure you're getting some carbs in your postworkout shake for best results!

*Republished from Clayton South's Health Facts.*

Micellar Casein Protein-

Micellar casein, an extremely slow digesting and rich protein source that continue to feed your muscles long after whey proteins have dropped off. In fact, studies with this undenatured form of isolated casein protein (Proc Natl Acad Sci U S A 1997 Dec 23;94(26):14930-5) have demonstrated it to sustain steady amino acid elevations for an incredible 7 hours. It was shown to offer a strong anti-catabolic effect not noticed with fast digesting whey protein, and actually fostered a much more positive overall net protein balance in comparison. While whey protein may increase protein synthesis very high degree, higher than casein, scientists are now recognizing that micellar casein is much more important in preventing muscle breakdown. In fact, additional research is demonstrating that the slow and sustained release of amino acids from micellar casein can cause a 'timed release' trickle of amino acids into the bloodstream which can last for as many as 7 full hours after ingestion.

Micellar casein is the natural, undenatured form of casein found in milk. It is separated from milk by means of ultrafiltration, without the use of chemicals, which increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth. A property of micellar casein is that it may have the ability to form a "gel" in the gut. This provides a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting anti-catabolic protein.

Republished from Clayton South's Health Facts.

Egg Protein

Egg Protein has been used by athletes around the world who are looking for a great quality protein. Before the products that are out now were created bodybuilders were forced to drink egg whites, which can be unsafe, or cook dozens of eggs at a time. The high cholesterol and fat in eggs made this a somewhat unhealthy way of getting your protein.

Now, great Egg Protein products have fixed these problems and made it easier than ever to take in as much egg protein as you want in a single, delicious shake! But, it has been suggested that you add this to your Whey protein.

Soy

Soy protein is a complete protein that ranks right up there with the best in the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Soy protein is generally very low in or free of fat, cholesterol, and lactose.

Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat, a bodybuilder's dream come true! Soy protein is derived exclusively from soybeans.

Soy protein provides a healthy way to get non-animal protein into your diet. It is great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carb diets! Its valuable constituents include saponins, phytosterols, and isoflavones. This is one of the best things about soy protein! Saponins support healthy immune system function and combine with cholesterol to reduce its absorption into the body through the small intestine. Phytosterols have also been shown to help maintain cholesterol levels already within normal range.

Ok, so I've laid down a pretty good idea for you about the different types of Proteins. In my opinion Whey is excellent for protein consumption and QuickSupps and grand range of products. I personally love the Dymatize Nutrition Brand. Either Elite or the Iso-100, they come in many different flavors with no nasty after taste. Both of these products are great for bodybuilders, fitness and figure gals right down to the construction worker strapped for time and needs a nutritional boost. This product fills the void, tastes great and builds lean muscle mass.

Yes, whey protein, as well as these others builds lean muscle mass- as well as repairs torn muscle from lifting and other strenuous activities. Will it give you insane gains? No. Will it make the stringy nerd into the incredible hulk? Not even if you take 5-6 shakes a day! Whey Protein does exactly what it is supposed to do. Supplement meals, maintain, restore and build muscle mass, and yes, help you lose fat weight.

What about Soy you ask? By all means, IF you are a woman. Soy has been proven to increase your estrogen levels- great for women- not so much for men, especially if you are trying to increase your muscle mass. Same goes for women, if you are trying to increase your muscle mass, soy is not the way to go.

**Guys, realize that Whey will not increase your testosterone levels. If you want to do that, naturally, eat walnuts.** or look at some products that QuikSupps.com offer

 I personally haven't found anything negative with whey and I have been at this for 10 years.It has helped me substantially when I am hard-core lifting and dieting, especially when I am cutting. I have heard rumors that it make you retain water weight, I personally have never experienced this. Maybe it is so if you have 5+ shakes a day, but when you are only having 2-4 shakes a day, I just don't see it. And NO- you cannot and should not live on protein shakes a lone. This is very unhealthy and unsafe!

For those with allergies try soy unless you are male. I have found a few beef by products in shake form that a lot of bodybuilder's use and that seems to work just fine for them. I have never used it so I cannot say for certain. Or you can try one of the other proteins listed above.

My verdict...To Whey, in conjunction with a proper diet, proper water consumption and exercise routine and used on a continuous basis.

Audra Boltin

Thanks for reading!