The protein contains amino acids and branched chain acids (BCAA), which are the building blocks for muscle. Without
sufficient amino acids that the body can not repair and build muscle
and therefore the recovery of muscle damage done through training can be
slow or nonexistent. The body may be in a catabolic state, using more protein (muscle) than is reconstruction. Different
proteins contain different amounts and types of amino acids, and offer
different absorption properties of digestion so that benefits can be
obtained from the use of combinations of proteins in terms of training
and nutritional requirements.Good
protein obtained from whole food sources of protein such as turkey
breast, tuna, chicken breast, lean red meat, cottage cheese and milk,
and protein supplements, now very popular because of convenience, ease of use and economy.
Whey proteinBy far the most popular protein supplement available today is the whey protein. Whey is one of two major proteins found in milk (casein is the other) and is isolated from milk as a byproduct in the production of cheese and casein. Pure serum contains a large amount of lactose as well as a variety of proteins, fats and cholesterol.Whey used traditionally to be considered a waste product and dumped on the fields and in the nearest lake. Fortunately serum was found to contain high quality protein and so methods have been developed to remove most undesirable amount of lactose, fat and cholesterol as possible of the protein. Developed novel methods include treatment with acid and drying at high temperature. This, unfortunately, destroyed much of the protein and ruined the quality of the extracted protein.New methods have been developed that can remove whey protein while maintaining its quality. The most common methods today include ultrafiltration, microfiltration, ion exchange and crossflow microfiltration. The ultrafiltration and microfiltration using a low temperature process wherein the proteins are physically separated by filters. The ion exchange process eliminates the protein through an ion exchange column that exploits the specific electronic charges of the protein, fat and lactose in the whey and the opposite charges is used to extract each individual component. Cross-flow micro-filtration membranes used natural chemical ceramic not to separate the non-denatured whey protein of denatured protein and fat.All these processes result in a quality whey protein high, low fat and lactose. Always be sure to check the label to which method or methods have been used, since some of the cheaper proteins can use the whey proteins that have been processed by the acid treatment is cheaper or high temperatures and contain High levels of denatured proteins. Denatured proteins are unusable by the body and result in the buttermilk has a bitter taste when eaten. A powder of good quality protein provided in the panel list of ingredients on the label or if it is microfilltered, ultrafiltration or ion exchange. If you simply list the whey protein concentrate or isolate one can only assume that contains a cheaper form of protein.To build muscle you have to train hard, sleep well and eat protein. Very simple really. However, sources of protein for many different available many people are confused about what your personal needs and therefore are not eating enough and are eating the wrong types of food. When doing any type of training, either by force and muscle gains in the gym, endurance work such as running, cycling and swimming for the team or individual sports, the protein is crucial to help in recovery and help rebuild damaged muscle tissue.Benefits of whey proteinThere are several advantages to the choice of whey protein over other protein sources. Whey protein has a very high biological value (BV) gave him (BV = whey protein with peptides 104 whey has a BV between 110-159). The BV of a protein is essentially a measure of how well it is used by the body, and takes into account the amino acid profile, solubility and digestibility of the protein. Whey protein is an ideal source of protein post workout, as it is absorbed very quickly to help rebuild damaged muscles.Whey protein contains the highest percentage of branched chain amino acids from any source of protein, and high levels of essential amino acids. BCAA protect muscle protein degradation and helps stimulate protein synthesis and muscle growth. Whey protein also contains protein fractions. These are the active components of serum proteins must contain high quality. These include alpha-lactalbumin, immunoglobulins, lactoferrin-and Glycomacro peptides. These components have properties that support the immune system, act as antioxidants and can help with cell growth and repair in the body.Essential amino acids are important because the body can not manufacture these itself and is based on getting the diet.Whey protein may also be suitable for some lactose intolerant people, and that is extremely low in lactose, with a little whey protein isolates to be virtually free of lactose.Whey proteins high quality tend to be relatively expensive, with proteins isolated from whey proteins are more expensive source of protein available. Many companies produce different sizes with the larger container is cheaper. Whey protein is also low in phenylalanine and essential amino acid glutamine in comparison with other proteins in powder form. Many brands add these two components to help increase the BV of the protein and improve efficiency.With so many protein powders on the market that could be excused for not caring much about what kind of protein you use. Many people probably do not care if the protein you are using is instantised, partially hydrolyzed protein ultrafiltered whey isolate ion exchange with low molecular weight peptides of serum, with full spectrum whey protein fractions of milk including glycomacropeptide, beta lactoglobulin and lactoperoxidase. If you understand all that, then you probably do not need any help. But if you're like most people base their decision on what they find tastes better than a bodybuilder or your favorite used to pack on twenty kilos of pure muscle, then you can find some of the following useful information.Although it may not be necessary to know exactly what all these terms mean, if you want to be able to make an informed decision and get the most out of your workout can be beneficial to meet some of the basics.Fundamentals of whey proteinLet's start with the two main types of whey proteins - whey protein concentrate (WPC) and whey protein isolate (WPI). As indicated above whey protein is a by-product of cheese and casein. Pure serum contains a large amount of lactose as well as a variety of proteins, fats and cholesterol. To remove undesirable components and produce a purer protein, different filtering techniques can be employed. The most common are ultrafiltration and microfiltration, which are all methods of low temperature and thus prevent denaturation of the protein.Denaturation of the protein, which is produced by using less expensive extraction methods using high temperatures and acid treatment destroys the major protein fractions, decreasing the biological activity or efficacy of the protein. The distortion can also occur after manufacture due to high temperatures. Never expose the whey protein at high temperatures and direct sunlight for prolonged periods. Avoid leaving the protein in a hot car, next to the stove in the kitchen or any other heat source. Also avoid the use of whey protein in recipes that use high heat - muffins, pancakes, etc, as this may denature the protein as well.WPC and WPIHigh quality of WPC are typically 70-85% protein, and are fairly low in fat and lactose.WPI however, are typically greater than 85% protein, some being more than 90% protein. The most common extraction methods used to produce IPM are ion exchange (IE), cross-flow microfiltration (CFM) and ultrafiltration (UF). Due to the extra cost involved in producing ultra-filtered whey isolate CFM and most companies use serum Elite Supplements ion exchange.Ion exchange (IE) process produces pure protein, gram for gram (about proteins% 95), when compared to the microfiltration and eliminates the protein through an ion exchange column. This takes advantage of the electronic specific charges of the protein, fat and lactose in whey and opposite charges used to extract each individual component. Unfortunately this process uses chemical reagents for controlling electrical loads. This may change the pH level and denature the whey by destroying some of the fractions of biologically active proteins.Crossflow microfiltration (CFM) whey isolate is produced by passing the whey protein concentrate through natural membranes, ceramic chemicals not to eliminate fat and denatured protein and is typically about 91% protein. Since chemicals are not used in this process, very little of the protein is denatured and therefore the protein retains substantial fractions of proteins.Protein fractionsProtein fractions are the active components of whey have their own unique effects on health and may help improve immune function and improve recovery from training.These include:Beta-lactoglobulin - This is present in the greatest amounts but unfortunately is considered an allergenic fraction in serum. Whey proteins Good should be less than 50% beta-lactoglobulin, however, the ion exchange process insulates this particular fraction and therefore easily ionized WPI be quite high in this. To avoid any type of allergy to this, avoiding whey proteins with higher than 70-80% beta-lactoglobulin. The higher the percentage of beta-lactoglobulin, the lower the percentage of the fractions of higher biological value.Alpha-lactalbumin - This fraction is nutrient levels higher in the second around 15-20% and can also be found in breast milk.The immunoglobulin (IgG) - This fraction helps stimulate the immune system with IgG antibody with significant activity within the body, helping to support the immune system and prevent disease.Bovine serum albumin (BSA) - This fraction is a precursor of glutathione. Glutathione is an essential water-soluble antioxidant that protects the body cells and serves as a primary detoxification of harmful compounds, such as peroxides, heavy metals, carcinogens and many more. Betalactoglobulin fractions and IgG are also important sources of glutathione.
Glycomacropeptide (GMP) - GMP is a potent stimulator of cholecystokinin, which plays many essential functions related to gastrointestinal function, including regulation of food intake. Besides being a regulator of food intake, cholecystokinin (CCK) stimulates gallbladder contraction and intestinal motility, regulates gastric emptying, and stimulates the release of pancreatic enzymes. Pancreatic enzymes are essential for complete digestion of fats, proteins and carbohydrates and therefore the completion of nutritional foods. In addition, CCK has the effect of slowing the digestive process in general by reducing intestinal contractions, thus giving the digestive enzymes more time to work on their respective substrates resulting from the complete absorption. In animals, an increase of cholecystokinin is followed by a reduction in food intake, such as slow digestion, one sees the "full" feeling longer after a meal.Lactoferrin (LF) - This is absolutely an important part of their effects to enhance the immune system. Lactoferrin (LF) is found in small amounts in the body, however, seems to be a first line immune system defense. LF is a powerful antioxidant and strongly inhibits the iron-dependent free radical reactions directly binding iron. This effect results in iron binding inhibition of bacterial growth depends on iron, and may block the growth of many pathogenic bacteria and yeasts. Its antimicrobial action of antibiotics may also improve. In the digestive tract, LF can help by stimulating the intestinal cell growth and enhance the growth of "good" of the intestinal microflora.Lactoperoxidase, lysozyme, Growth Factors - These are still very small fractions are reported to be the most biologically active. Lactoperoxidase (LP) has high antimicrobial activity, and inactivates or kills a wide spectrum of microorganisms.Lysozyme, present in very small amounts in cow's milk possesses antibacterial activity against a number of bacteria and acts synergistically with lactoferrin against bacteria such as Salmonella species. Lysozyme is found in saliva, tears and other body fluids, where it acts as a natural antibiotic.Growth factors include IGF-1 and IGF-2. IGF-1, or insulin-like growth factor, a hormone that is released during the metabolism of growth hormone, the amount produced, which determines the degree of growth in children and building muscle and body mass lean adults. Studies have shown that IGF-1 is increased in direct proportion to the quality and quantity of protein in the diet.Hydrolysis (predigesting) serum for di-, tri-and oligo-peptides (short and long chain amino acids), increases the bioavailability (VB) of the whey, further increasing the release of IGF-1.As you can see, the major differences between the two types of IPM is on the consequences of immune and digestive proteins, with IE IPM missing three important protein fractions, lactoferrin (LF), lactoperoxidase (LP) and glycomacropeptide (GMP) .Hydrolysates and peptidesHydrolyzed proteins are essentially smaller. These are produced by subjecting the protein digestive enzymes that breakdown the large protein molecule in many smaller proteins. These proteins can be divided into peptides (chains of two amino) or polypeptides (chains of three or more amino acids), and decompose until it is properly sized for absorption.This process occurs naturally during digestion, but may take some time, until a few hours to whole foods. Therefore, it is possible to buy whey protein hydrolysates with additional peptides or "predigested". Hydrolysates are predigested protein when exposed to natural enzymes of vegetable or animal. Protein hydrolysates are beneficial, since more easily and more quickly absorbed.These may be the most beneficial after training when there is a greater need for amino acids. Amino acids are necessary to prevent protein (muscle) breakdown, so that the faster than can be absorbed better. Another factor to make the rate of absorption is the molecular weight of the formulation. The lower the molecular weight of the protein faster absorption. Serum proteins with serum-added peptides often indicates the weight in Daltons (D) of the protein that is, MW 500D (very low molecular weight), MW 80,000 D (high molecular weight).What to choose?The choice of proteins to use depends on what you are looking for. Using isolated from whey, hydrolyzed protein and whey protein with additional peptides provide increased recovery when used immediately after forming due to its rapid absorption. However, during the course of the day when the absorption rates are not as important, the use of more basic proteins such as whey concentrate, casein and whole protein sources of food may be more economical. Many of the whey proteins available today use a mixture of two or more different sera with some peptides have added amino. These are beneficial because they offer rapid absorption but are cheaper than some of the whey protein isolate purer.Some popular whey protein compositions are:The whey protein concentrates purePharmasports 100% whey Instantised - WPC ultrafiltration. Approximately 77% protein.Definition Reactiv Whey - WPC ultrafiltration. Approximately 77% protein.Leppin Ultimate Whey - WPC ultrafiltration. Approximately 77% protein.Whey protein concentrate / isolate mixturesBalance 100% Whey - WPI IE, UF WPC, WPC hydrolyzate, added L-glutamine, L-arginine. Approximately 80% protein.EAS 100% Whey - WPC, WPI. Approximately 77% protein.Optimum Nutrition 100% Whey - MF IPM, IPM IE, UF WPC, whey protein hydrolyzate peptides of approximately 79-82%Pure whey protein isolatesBalance Ion Exchange Whey - WPI IE. Approximately 88% protein (flavor)Balance ion exchange whey unflavoured approx 92% of proteinSerum Horleys ICE - IPM cation exchange, the protein of approximately 90%.
Whey proteinBy far the most popular protein supplement available today is the whey protein. Whey is one of two major proteins found in milk (casein is the other) and is isolated from milk as a byproduct in the production of cheese and casein. Pure serum contains a large amount of lactose as well as a variety of proteins, fats and cholesterol.Whey used traditionally to be considered a waste product and dumped on the fields and in the nearest lake. Fortunately serum was found to contain high quality protein and so methods have been developed to remove most undesirable amount of lactose, fat and cholesterol as possible of the protein. Developed novel methods include treatment with acid and drying at high temperature. This, unfortunately, destroyed much of the protein and ruined the quality of the extracted protein.New methods have been developed that can remove whey protein while maintaining its quality. The most common methods today include ultrafiltration, microfiltration, ion exchange and crossflow microfiltration. The ultrafiltration and microfiltration using a low temperature process wherein the proteins are physically separated by filters. The ion exchange process eliminates the protein through an ion exchange column that exploits the specific electronic charges of the protein, fat and lactose in the whey and the opposite charges is used to extract each individual component. Cross-flow micro-filtration membranes used natural chemical ceramic not to separate the non-denatured whey protein of denatured protein and fat.All these processes result in a quality whey protein high, low fat and lactose. Always be sure to check the label to which method or methods have been used, since some of the cheaper proteins can use the whey proteins that have been processed by the acid treatment is cheaper or high temperatures and contain High levels of denatured proteins. Denatured proteins are unusable by the body and result in the buttermilk has a bitter taste when eaten. A powder of good quality protein provided in the panel list of ingredients on the label or if it is microfilltered, ultrafiltration or ion exchange. If you simply list the whey protein concentrate or isolate one can only assume that contains a cheaper form of protein.To build muscle you have to train hard, sleep well and eat protein. Very simple really. However, sources of protein for many different available many people are confused about what your personal needs and therefore are not eating enough and are eating the wrong types of food. When doing any type of training, either by force and muscle gains in the gym, endurance work such as running, cycling and swimming for the team or individual sports, the protein is crucial to help in recovery and help rebuild damaged muscle tissue.Benefits of whey proteinThere are several advantages to the choice of whey protein over other protein sources. Whey protein has a very high biological value (BV) gave him (BV = whey protein with peptides 104 whey has a BV between 110-159). The BV of a protein is essentially a measure of how well it is used by the body, and takes into account the amino acid profile, solubility and digestibility of the protein. Whey protein is an ideal source of protein post workout, as it is absorbed very quickly to help rebuild damaged muscles.Whey protein contains the highest percentage of branched chain amino acids from any source of protein, and high levels of essential amino acids. BCAA protect muscle protein degradation and helps stimulate protein synthesis and muscle growth. Whey protein also contains protein fractions. These are the active components of serum proteins must contain high quality. These include alpha-lactalbumin, immunoglobulins, lactoferrin-and Glycomacro peptides. These components have properties that support the immune system, act as antioxidants and can help with cell growth and repair in the body.Essential amino acids are important because the body can not manufacture these itself and is based on getting the diet.Whey protein may also be suitable for some lactose intolerant people, and that is extremely low in lactose, with a little whey protein isolates to be virtually free of lactose.Whey proteins high quality tend to be relatively expensive, with proteins isolated from whey proteins are more expensive source of protein available. Many companies produce different sizes with the larger container is cheaper. Whey protein is also low in phenylalanine and essential amino acid glutamine in comparison with other proteins in powder form. Many brands add these two components to help increase the BV of the protein and improve efficiency.With so many protein powders on the market that could be excused for not caring much about what kind of protein you use. Many people probably do not care if the protein you are using is instantised, partially hydrolyzed protein ultrafiltered whey isolate ion exchange with low molecular weight peptides of serum, with full spectrum whey protein fractions of milk including glycomacropeptide, beta lactoglobulin and lactoperoxidase. If you understand all that, then you probably do not need any help. But if you're like most people base their decision on what they find tastes better than a bodybuilder or your favorite used to pack on twenty kilos of pure muscle, then you can find some of the following useful information.Although it may not be necessary to know exactly what all these terms mean, if you want to be able to make an informed decision and get the most out of your workout can be beneficial to meet some of the basics.Fundamentals of whey proteinLet's start with the two main types of whey proteins - whey protein concentrate (WPC) and whey protein isolate (WPI). As indicated above whey protein is a by-product of cheese and casein. Pure serum contains a large amount of lactose as well as a variety of proteins, fats and cholesterol. To remove undesirable components and produce a purer protein, different filtering techniques can be employed. The most common are ultrafiltration and microfiltration, which are all methods of low temperature and thus prevent denaturation of the protein.Denaturation of the protein, which is produced by using less expensive extraction methods using high temperatures and acid treatment destroys the major protein fractions, decreasing the biological activity or efficacy of the protein. The distortion can also occur after manufacture due to high temperatures. Never expose the whey protein at high temperatures and direct sunlight for prolonged periods. Avoid leaving the protein in a hot car, next to the stove in the kitchen or any other heat source. Also avoid the use of whey protein in recipes that use high heat - muffins, pancakes, etc, as this may denature the protein as well.WPC and WPIHigh quality of WPC are typically 70-85% protein, and are fairly low in fat and lactose.WPI however, are typically greater than 85% protein, some being more than 90% protein. The most common extraction methods used to produce IPM are ion exchange (IE), cross-flow microfiltration (CFM) and ultrafiltration (UF). Due to the extra cost involved in producing ultra-filtered whey isolate CFM and most companies use serum Elite Supplements ion exchange.Ion exchange (IE) process produces pure protein, gram for gram (about proteins% 95), when compared to the microfiltration and eliminates the protein through an ion exchange column. This takes advantage of the electronic specific charges of the protein, fat and lactose in whey and opposite charges used to extract each individual component. Unfortunately this process uses chemical reagents for controlling electrical loads. This may change the pH level and denature the whey by destroying some of the fractions of biologically active proteins.Crossflow microfiltration (CFM) whey isolate is produced by passing the whey protein concentrate through natural membranes, ceramic chemicals not to eliminate fat and denatured protein and is typically about 91% protein. Since chemicals are not used in this process, very little of the protein is denatured and therefore the protein retains substantial fractions of proteins.Protein fractionsProtein fractions are the active components of whey have their own unique effects on health and may help improve immune function and improve recovery from training.These include:Beta-lactoglobulin - This is present in the greatest amounts but unfortunately is considered an allergenic fraction in serum. Whey proteins Good should be less than 50% beta-lactoglobulin, however, the ion exchange process insulates this particular fraction and therefore easily ionized WPI be quite high in this. To avoid any type of allergy to this, avoiding whey proteins with higher than 70-80% beta-lactoglobulin. The higher the percentage of beta-lactoglobulin, the lower the percentage of the fractions of higher biological value.Alpha-lactalbumin - This fraction is nutrient levels higher in the second around 15-20% and can also be found in breast milk.The immunoglobulin (IgG) - This fraction helps stimulate the immune system with IgG antibody with significant activity within the body, helping to support the immune system and prevent disease.Bovine serum albumin (BSA) - This fraction is a precursor of glutathione. Glutathione is an essential water-soluble antioxidant that protects the body cells and serves as a primary detoxification of harmful compounds, such as peroxides, heavy metals, carcinogens and many more. Betalactoglobulin fractions and IgG are also important sources of glutathione.
Glycomacropeptide (GMP) - GMP is a potent stimulator of cholecystokinin, which plays many essential functions related to gastrointestinal function, including regulation of food intake. Besides being a regulator of food intake, cholecystokinin (CCK) stimulates gallbladder contraction and intestinal motility, regulates gastric emptying, and stimulates the release of pancreatic enzymes. Pancreatic enzymes are essential for complete digestion of fats, proteins and carbohydrates and therefore the completion of nutritional foods. In addition, CCK has the effect of slowing the digestive process in general by reducing intestinal contractions, thus giving the digestive enzymes more time to work on their respective substrates resulting from the complete absorption. In animals, an increase of cholecystokinin is followed by a reduction in food intake, such as slow digestion, one sees the "full" feeling longer after a meal.Lactoferrin (LF) - This is absolutely an important part of their effects to enhance the immune system. Lactoferrin (LF) is found in small amounts in the body, however, seems to be a first line immune system defense. LF is a powerful antioxidant and strongly inhibits the iron-dependent free radical reactions directly binding iron. This effect results in iron binding inhibition of bacterial growth depends on iron, and may block the growth of many pathogenic bacteria and yeasts. Its antimicrobial action of antibiotics may also improve. In the digestive tract, LF can help by stimulating the intestinal cell growth and enhance the growth of "good" of the intestinal microflora.Lactoperoxidase, lysozyme, Growth Factors - These are still very small fractions are reported to be the most biologically active. Lactoperoxidase (LP) has high antimicrobial activity, and inactivates or kills a wide spectrum of microorganisms.Lysozyme, present in very small amounts in cow's milk possesses antibacterial activity against a number of bacteria and acts synergistically with lactoferrin against bacteria such as Salmonella species. Lysozyme is found in saliva, tears and other body fluids, where it acts as a natural antibiotic.Growth factors include IGF-1 and IGF-2. IGF-1, or insulin-like growth factor, a hormone that is released during the metabolism of growth hormone, the amount produced, which determines the degree of growth in children and building muscle and body mass lean adults. Studies have shown that IGF-1 is increased in direct proportion to the quality and quantity of protein in the diet.Hydrolysis (predigesting) serum for di-, tri-and oligo-peptides (short and long chain amino acids), increases the bioavailability (VB) of the whey, further increasing the release of IGF-1.As you can see, the major differences between the two types of IPM is on the consequences of immune and digestive proteins, with IE IPM missing three important protein fractions, lactoferrin (LF), lactoperoxidase (LP) and glycomacropeptide (GMP) .Hydrolysates and peptidesHydrolyzed proteins are essentially smaller. These are produced by subjecting the protein digestive enzymes that breakdown the large protein molecule in many smaller proteins. These proteins can be divided into peptides (chains of two amino) or polypeptides (chains of three or more amino acids), and decompose until it is properly sized for absorption.This process occurs naturally during digestion, but may take some time, until a few hours to whole foods. Therefore, it is possible to buy whey protein hydrolysates with additional peptides or "predigested". Hydrolysates are predigested protein when exposed to natural enzymes of vegetable or animal. Protein hydrolysates are beneficial, since more easily and more quickly absorbed.These may be the most beneficial after training when there is a greater need for amino acids. Amino acids are necessary to prevent protein (muscle) breakdown, so that the faster than can be absorbed better. Another factor to make the rate of absorption is the molecular weight of the formulation. The lower the molecular weight of the protein faster absorption. Serum proteins with serum-added peptides often indicates the weight in Daltons (D) of the protein that is, MW 500D (very low molecular weight), MW 80,000 D (high molecular weight).What to choose?The choice of proteins to use depends on what you are looking for. Using isolated from whey, hydrolyzed protein and whey protein with additional peptides provide increased recovery when used immediately after forming due to its rapid absorption. However, during the course of the day when the absorption rates are not as important, the use of more basic proteins such as whey concentrate, casein and whole protein sources of food may be more economical. Many of the whey proteins available today use a mixture of two or more different sera with some peptides have added amino. These are beneficial because they offer rapid absorption but are cheaper than some of the whey protein isolate purer.Some popular whey protein compositions are:The whey protein concentrates purePharmasports 100% whey Instantised - WPC ultrafiltration. Approximately 77% protein.Definition Reactiv Whey - WPC ultrafiltration. Approximately 77% protein.Leppin Ultimate Whey - WPC ultrafiltration. Approximately 77% protein.Whey protein concentrate / isolate mixturesBalance 100% Whey - WPI IE, UF WPC, WPC hydrolyzate, added L-glutamine, L-arginine. Approximately 80% protein.EAS 100% Whey - WPC, WPI. Approximately 77% protein.Optimum Nutrition 100% Whey - MF IPM, IPM IE, UF WPC, whey protein hydrolyzate peptides of approximately 79-82%Pure whey protein isolatesBalance Ion Exchange Whey - WPI IE. Approximately 88% protein (flavor)Balance ion exchange whey unflavoured approx 92% of proteinSerum Horleys ICE - IPM cation exchange, the protein of approximately 90%.
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