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About Protein
To understand the significance of protein intake to weight training individuals it will be helpful to get a little technical and start at the source of everything: What exactly is protein? and, What impact does it have on us?
Definition of Protein:
Protein is a formation of complex, organic macromolecules consisting of carbon, hydrogen, oxygen, nitrogen, and sulphur. It is composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and substances that include enzymes, hormones, and antibodies. These are all extremely important and are required for the normal function of an organism. Protein is essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes. In recent times it has been developed into more potent forms in bodybuilding supplements that are widely used to facilitate intense training.
Definition of Amino Acids:
Chemically, an Amino Acid is an organic compound containing an amino group, a carboxylic acid group, and any of a variety of side groups with a similar chemical signature. They can link together, by peptide bonds, to form proteins or, can function as chemical messengers and as intermediates in metabolism (a conversion to other useful substances). They are the building blocks of protein at its most basic form. There are 20 types of amino acids, 8 of which are essential. This means that they must be attained from food as they cannot be sourced from the body like the non-essential amino acids can.
Definition of Branched Chain Amino Acids (BCAAs):
The Amino Acids Leucine, Valine and Isoleucine are called "Branched Chain" because they have a different molecular structure to their brethren. They are 3 of the 8 "Essential" amino acids and are supplemented into diets in an effort to keep the body in an anabolic state (a positive state of growth). The reason they are called BCAAs is because their structure indicates that they "branch" off another atom instead of forming a straight line in the usual pattern. This tends to make them more versatile and more useful, especially for intense weight training.
BCAA supplementation can assist skeletal muscle growth and maintenance, enhance fat loss, aid energy stores, increase protein synthesis and inhibit the breakdown of proteins. There has also been some indication of increased anabolic hormone release. For weight training and athletic purposes it is desirable to keep your body in a state of positive nitrogen balance which means that you are never lacking in usable protein for growth and maintenance. Ingestion of BCAAs can help this.
Another important BCAA characteristic is the available metabolic conversion to useful energy in times of physical stress from extended exercise activity. There is a process called the Alanine-Glucose Cycle whereby a BCAA is released from muscle cells and is broken down into nitrogen and carbon. The nitrogen unit forms an Amino Acid called Alanine. This in turn is used to form a glucose unit which is immediately utilized for energy production. The carbon molecule is directly burnt as fuel. Thus the blood sugar levels are maintained sustaining energy production and vitality.
Measurements of Protein Quality
Biological Value (BV):
The Biological Value (BV) of a Protein is a number that indicates how well the body can absorb and utilize a protein source. The higher the Biological Value of the protein source you take, the more nitrogen your body can absorb, use, and retain. This means that proteins with the highest BV promote the most lean muscle gains. Whey protein should have the highest BV value rating at 100 while its bodybuilding supplement derivatives apparently rate even higher. It should be noted that these ratings of over 100 BV are still a matter of contention because the method suggests that a score of 100 is an absolute maximum. To me this indicates that the entire rating scale needs to be altered so that all protein sources are put into a realistic perspective. However, for this article, we will assume that all whey products are rated somewhere between 100 (for basic whey protein) and 159 (for the most pure whey protein isolate). It has been said that the process of measuring BV is over-simplified and that ratings of over 100 are not realistic but you can still use these measurements as general guidelines.
Protein Efficiency Rating (PER):
The protein efficiency ratio determines the effectiveness of a protein through the measurement of animal growth (normally in rats). This technique requires the ingestion of a test protein then the measurement of a subjects weight gain in grams per gram of protein consumed. The calculated value is then compared to casein which has a standard value of 2.7. If the value exceeds 2.7 it is considered to be an excellent protein source. Because this test is performed on rats it does not necessarily draw a parallel with humans. It is merely a general guideline.
Net Protein Utilization (NPU):
Net protein utilization is a similar test to biological value (BV) except that it involves a direct measure of retention of the absorbed nitrogen. NPU and BV both measure the same parameter of nitrogen retention but the difference is that BV is computed from the nitrogen absorbed and NPU is attained from nitrogen ingested.
Protein Digestibility Corrected Amino Acid Score (PDCAAS):
PDCAAS is based on the amino acid requirements of humans. A protein scoring of 1.0 means that the tested protein source meets all the essential amino acid requirements of humans according to the Food Agriculture Organisation (FAO) and the World Health Organisation (WHO). This rating is thought of as the best and most useful but it does not factor in digestibility.
Percentage Protein (%P):
The percentage of a protein source that is actual protein.
Available Protein Source Values:
Protein BV PER NPU PDCAAS %P
Whey 100 3.2 92 1.13 25
WPC 104 3.4 99 1.15 30-80
WPI 159 90+
Casein 78 2.7 76 1.18
BovCol 3 1.0 49-65
Egg 94 3.8 96 1.17 13 (whole egg) -70 (concentrate)
Soy 74 2 61 0.96 38 (whole beans) 90 (isolate)
So
I have included the above science lesson to make this article a little more involved and interesting. Id like to encourage you to think about what you are putting into your body and what impact it has on you. Some of it was probably a little hard to understand but it should help you to comprehend the importance of the role of protein to us crazy weight trainers.
In the next section I will discuss the main types of protein used in the diverse world of supplements. Because there is so much choice out there I feel there is a need to clarify the meaning of all these major players. Trends, advertising and bad advice can have a massive negative effect on your health (and your wallet). You need to be informed and sensible to make decisions with your nutrition that will ensure your goals are reached quickly and safely.
Common Protein Sources
1. Whey Protein
Whey is a protein fraction from milk known for its high level of BCAAs and excellent nitrogen retention. It has a Biological Value of 100 containing about 25% protein and is extracted from milk curd (the by-product of cheese-making). Whey is the king of proteins because it has a balanced and complete amino acid composition with high levels of leucine, one of the most important branched chain amino acids. As discussed earlier the superior biological value of Whey Protein guarantees that more of what you eat will be successfully digested and retained. It is quite low in lactose and breaks down rapidly providing a substantial influx of amino acids. This makes it easy to drink and digest and ideal for a post-workout protein drink. Many advanced derivatives from this useful protein source have been developed.
2. Whey Protein Concentrate
Whey Protein Concentrate (WPC) has a similar Biological Value to basic whey protein but contains up to 80% protein per serve as it is in a more concentrated form. Although it has a lower biological value and higher levels of fat and lactose than Whey Protein Isolate (WPI) there is only a little difference in its ability to support muscle growth and recovery. It is a cheaper purchase with quality protein that has not been denatured and can work better in a blend with WPI rather than taking it just on its own.
3. Whey Protein Isolate
Whey Protein Isolate contains at least 90% protein. It is the most pure form of whey protein containing almost no lactose and fat making it ideal for a rapid low-calorie, high-protein intake. WPI products often taste nicer and are easier to digest but are more expensive than WPC and other protein products. It is also useful in blends allowing the less pure protein sources to digest slower for a longer protein release within the body. To avoid denaturing the protein and to maintain a high level of sub-fractions (useful and healthy, biologically-active structures) the processes involved in the concentration and purification of the protein must occur at low temperatures and a higher pH. It is expensive and tricky to achieve this.
4. Hydrolyzed Whey Protein
When a whey protein is hydrolyzed the natural protein structure becomes denatured severely reducing the biological activity. The hydrolysis process breaks apart peptide bonds which destroys small biologically active whey protein structures that have very beneficial roles in the body other than pure protein delivery. You can still get a broad amino acid composition and a high protein percentage of about 95% from hydrolyzed protein but you will miss out on the healthy sub-fractions which include: alpha-lactalbulmin, beta-lactoglobulin, bovine serum albumin, glycomacropeptides, immunoglobulins, lactoferrin, lactoperoxidases, lysozyme and other substances all of which have antioxidant, anticancer and immune support functions.
5. Ion-Exchange Whey Protein
This is a technical process that focuses on the positive and negative charges of the ion properties of whey protein. It is produced by taking a whey protein concentrate and running it through and ion-exchange column to isolate pure protein material from the whey. This is followed by ultra-filtration methods to purify and concentrate the protein further allowing very high protein content and rapid absorption when ingested. It contains at least 95% protein and is a clear liquid in its true form. Unfortunately, like hydrolyzed protein, most of the beneficial sub-fractions are lost in the process and chemicals are involved.
6. Micro-Filtration Whey Protein
Micro-Filtration is a generic banner under which an array of similar techniques is used to filter whey protein particles through high-tech materials such as ceramic filters. The type of apparatus employed and the size of the holes in the filtering membrane determine the name given to the technique used. It is a non-chemical technique that filters and purifies whey protein at low temperatures resulting in very high protein content without sacrificing the biologically-active sub-fractions. It seems to be the superior method of quality protein extraction.
7. Casein
Casein is the primary fraction of milk protein (the other of course being whey protein) and has a biological value of 78. It is the insoluble protein fraction of milk and is digested and absorbed more slowly than whey providing a slow but consistent intake of amino acids. This means that it is very beneficial and can help to keep your body in an anabolic state when fasting during sleep or at other times when you cannot eat. Casein protein has many active peptide sub-fractions which will reach your body intact if the processes used to extract, concentrate and purify it do not denature it.
8. Bovine Colostrum
Colostrum is a fluid produced by the mammary glands of female mammals prior to milk production. It has a high concentration of immunoglobins, antimicrobial agents and hormone factors and provides major immune and gastrointestinal system benefits.
Bovine Colostrum Powder is a supplement that provides a lactose-reduced and fat-reduced protein source with anabolic peptides and other bioactive components that can support intense training, muscular growth and health. The downside is that even though it has a superior nutritional value a lot of these extra goodies wont get absorbed in a human body like they would with a newborn calf.
9. Egg Protein
Egg protein has a high Protein Efficiency Ratio (PER) and is used as a standard or bench mark for protein quality of other protein sources. Usually the egg white is used in a powdered form to reduce the high ratio of cholesterol found in the yolk (around 78%). However, the yolk is also high in protein, vitamins and minerals. Whole eggs are a more complete, nutritive food containing a very high level of essential amino acids which make it a superior protein source.
10. Soy Protein
Soy is an excellent source of vegetable protein. It is unique because it contains all of the essential amino acids making it a very impressive food and a complete protein. It has been shown to reduce the free radical formation from the oxidative stress of exercise. These antioxidants, which are called isoflavones, also help fight things like cancer and are not found in whey protein. The supposed drawbacks of soy protein are the contained phyto-oestrogens which would seem counter-productive to the acquisition of muscle mass and strength. Its amino acid pattern while very good is still inferior to that of milk proteins. The benefits still outweigh the drawbacks so it should encompass a portion of your protein intake.
Conclusion
With nutrition my philosophy is always about balance. I dont like extreme or narrow-minded views of any kind because there is always something useful and important in all ideas be it large or small. You dont want to miss out on something great.
You must eat a well-balanced and nutritious diet before you even think about adding supplements. Your natural protein sources should include fish, chicken, beef, turkey, kangaroo, egg and legumes and any other healthy choices that you enjoy eating. Eat plenty of vegetables, fruits and salads. The more colours the better.
When it comes to the protein supplements my recommendations are:
- Use a micro-filtered whey protein isolate for immediate, pure protein absorption before and after a workout.
- Throughout the day use a quality whey protein concentrate for a more consistent release of protein within the body.
- Before going to bed take a casein-based supplement for a sustained released of amino acids while you sleep.
- To involve the soy protein element use a low-fat soy milk for your mixer instead of cows milk or use a soy protein isolate occasionally instead of whey protein isolate.
- Because bovine colostrum powder is expensive and concentrated just add a small amount (about 2 grams) to your normal protein shake once or twice a day.
- Eat eggs 2 or 3 times a week, half whole, half egg white only. If whey products dont agree with you then try a concentrated egg protein powder.
- Carry a supply of BCAA capsules in your bag to break up periods when you dont have time to eat or make a protein shake. This will help to keep your body in an anabolic state.
- Include a fibre supplement, such as psyllium husks, in every protein shake to maintain the health of the gastrointestinal tract. It will it will aid the digestion and absorption of the protein by slowing it down.
- Drink lots and lots of water.
I hope this article was helpful to you and will assist you in your choices regarding protein intake. Be sensible, train hard, eat well and enjoy yourself.
For more information on nutrition and the finest weight training programs on the internet go to Global Weight Training and see me in person. Training is my passion. You will love the results.
