Protein Powder Part 1: Whey Protein

17:48Whitney Hills

Finding a protein powder can be a very daunting and confusing experience. Committing to a large tub of expensive supplements is unappealing, and walking into a store and seeing shelves lined with powders and potions can make one want to run for the door. I recommend that my clients add protein powders to their meal plans because they are quick and easy options for getting clean, alkaline protein into their diets.
First of all, protein is a macro-molecule (and macro-nutrient in the diet) which is made up of smaller amino acids. Proteins are important in every function in the cell, and are responsible for cell structure, a cells metabolism, enzymatic processes and cell signalling among other. There are 22 amino acids used by the body which make up proteins that help the body to function. 9 of those amino acids cannot be made in the body, and are required to be taken in from food sources. Without these, the body will not function correctly.
When one is resistance training, small tears occur in muscle fibers. Muscle building occurs when these tears are healed from incoming amino acids (this is a very simplified version of the process), so it is important to consume protein if you are looking to change your physique.
I have worked for Popeyes, GNC, and Empire Health in years past, but when I first started browsing around to suggest options for my clients, even I was a bit overwhelmed. Thanks to the folks in the Liberty Village Nutrition House for talking to me about the newer options on the market. So now let me help you make a decision....
The first thing you need to know is that there are two main types of protein powders, whey or milk protein powders and vegan protein powders.

Whey protein: this type of protein comes from the liquid component of the cheese making process. It contains many protein sub fractions which play unique roles in the bod. Some of these protein sub fractions include beta-lactoglobulin, alpha-lactalbumin, immunoglobulins. These sub fractions may help with immunity and improve other functions in the body. Whey protein has a high biological value, which means it is more useful to the cell than other forms of protein. Here are the two types of whey protein. I use a blend of whey concentrate and isolate.

Whey protein concentrate- this is one form of whey protein. It has some fat in it, and a lower amount of protein per gram than an isolate protein powder. The good thing about whey concentrates is that they have bioactive compounds and phospholipids that may be beneficial to muscle growth and immune response, These types of protein powders are relatively inexpensive but they do contain lactose. For those sensitive to milk or lactose, you should definitively avoid this type of protein.I recommend using a blender for this type of protein as they may clump up a bit more.

Whey protein isolate- this type of whey has been processed (usually at low temperatures to prevent the protein from denaturing) to remove all the fat. It is 90-98% pure protein, mixes easily and is absorbed quickly into the digestive tract. It is 99% lactose free, so should not cause problems for this with lactose problems.

Casein protein- casein is a milk protein not whey, but is still a non-vegan protein. It is a unique source of protein due to the fact that it takes 5-7 hours to be absorbed in the body, This a great protein for body builders to take before bed or as a meal if you need sustenance throughout the day. While isolates many leave you hungry in an hour, this will keep you going. Another source of casein is found in cottage cheese, a great high protein snack. Casein is a very thick and creamy protein typically, and again I would use a blender for this type. It is not the best choice post workout, as it takes a long time to digest, and you typically want protein within 30 minutes of your strength training workout for size and recovery!

There are other types of non-vegan protein such as egg white and beef protein, but I'm not going into detail about these.

One thing to be aware of when purchasing protein is the quality. New Zealand Whey is the gold standard these days, as the cows are pasture fed and antibiotic and steroid free. Keeping in mind this is not the best in terms of carbon footprint, it is hard to guarantee that you are getting the same quality from North America.

Something else to look for is amino acid "spiking". The cost of whey has gone up exponentially over the last few years, so companies will often add the cheapest amino acids that are non-essential to increase the overall protein content. Ask your sales person, trainer, or do research to find the best product. Another way to check for spiking is to see if the label has aminos added to the ingredient list. Glycine and taurine are the usual suspects.

I hope you learned a little bit about whey in part one of the protein blog...stay tuned to learn about vegan protein