1.) Why is Soy Protein so hated, and why should I choose whey instead? Jhale: That depends on who you talk to. Some people will tell you soy protein was the greatest thing ever invented. While others will tell you it is poison. Below I have provided some info concerning the two. This information is a excerpt from the soon to be released Muscle Food Soy Protein
Soy protein is derived from the soybean. Soy protein is used in a variety of foods such as salad dressings, soups, vegetarian foods, meat imitations, beverage powders, cheeses, coffee whiteners, frozen desserts, whipped toppings, infant formulas, bread and rolls, cereals, pasta products, oriental foods and pet foods. Benefits: possible health benefits including cholesterol reduction and, replacement protein for lactose tolerance and to replace flour in cooking, may prevent heart problems Disadvantages: because of phytoestrogens and their binding to estrogen receptors could possibly enhance chances of cancer, debatable whether soy should be considered a non-limiting protein Recommendations: if you consume soy consume minimal amounts, due to lack of sound research Sources: soybeans, soy protein concentrate, soy protein isolate, soy flour Whey Protein
Whey is a natural byproduct of the cheese-making process (from milk). Approximately 20% of the protein found in milk is whey protein. Whey is rich in branch-chain amino acids, lactose, minerals, vitamins, and contains lactalbumin (similar to serum albumin) and traces of fat. Whey protein has been shown to increase protein synthesis. Some studies have indicated that whey contributes to immune function, and to lower serum cholesterol. Whey has also shown powerful anti-oxidant effects as it enhances Glutathione levels. Glutathione is a peptide that contains one amino acid residue each of glutamic acid, cysteine, and glycine. Glutathione occurs widely in plant and animal tissues, and plays a major role in protecting skeletal muscle and other body tissues from oxidative damage. Glutathione helps maintain compounds such as IRON in its proper oxidation state in hemoglobin. Protein sources containing high levels of cysteine (whey contains 2-2.5% cysteine) may be effective in maintaining or replenishing whole-blood glutathione. Whey protein supplements
Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90% or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29% and 89% protein depending upon the product. As the protein level in whey protein concentrate decreases the amounts of fat and/or lactose usually increase. Another type of whey protein supplement is Whey Protein Hydrolysates, meaning the whey is predigested into peptides (small chains of amino acids). These supposedly help the protein be absorbed better. Benefits: increased protein synthesis, enhanced immune function, antioxidant activity, fast absorption Disadvantages: has not shown to be effective at decreasing protein degradation (could be due to fast absorption) Recommendations: excellent to consume around workout time due to fast absorption ( studies have indicated a limited time following a workout where protein synthesis is up- regulated in comparison to other times ). Consume pre, during or immediately post workout. I dont think the evidence is clear concerning the benefits or non-benefits of soy. There are tons of evidence showing the benefits of Whey. 2.) What time of day should I be using Casein? Jhale: Casein absorbs slowly and causes a more sustained elevation of blood amino acids. Aminos spike at about 1 hr and return to baseline after about 7 hours. This is one of the reasons bbers like to ingest casein before bedtime. Casein Protein:
Casein Protein constitutes 80% of milk Protein. It is recognized for its excellent amino acid content, slow digestion, and anti-catabolic effect. Benefits: slow to digest, clots in stomach, appears to be anti-catabolic due to this effect. contains dairy calcium (important for bone health, body comp effects) Disadvantages: slow digestion can be a negative before or after training when you are trying to get aminos into the system quickly, lactose intolerance gives people gas (mention lactose removed milk or Lactaid pills), some people are allergic and this can cause bloating, sodium content can cause bloating (important pre-bodybuilding contest, making weight) recommendations: used at meals (can be combined with other proteins), used at bedtime, should not be used pre/during/post workout sources: dairy, casein concentrates 3.) Why does Casein burn slower than standard Whey? Jhale: clots in stomach slowing down absorption 4.) Which meat source provides the best source of protein? Jhale: If you are looking at Protein digestibility eggs, milk and cheese usually rate the highest. Most meats rank about 94% while egg, milk and cheese rate 97%. Protein digestibility refers to amount of nitrogen excreted in feces compared to amount of nitrogen ingested. A correction is made for the normal amount lost in feces. You see very little difference among values. There are various other methods used to measure protein quality as well. Methods include chemical score, biological value, protein efficiency ratio, and protein digestibility corrected amino acid score. I dont think that there is any significant difference among the different meats assuming intake is adequate (most bbers eat well in excess of what is needed). Protein: the complete guide takes an in depth look at testing methods and their validity. 5.) Make a list of what you feel are the times of day protein needs to be ingested, and what types of protein at the times prescribed? Jhale: Protein (quality protein- animal or animal derived products) needs to be ingested every 3-4 hrs. Keep in mind protein does not have the same type storage site as carbohydrates (glycogen- storage form) and fat (adipose tissue, Intramuscular triglyceride- storage form). Proteins are constantly being turned over (simultaneous protein synthesis and degradation) and it is generally assumed protein losses are coming from bodily tissues. Protein is stored in bodily tissues, and in a intracellular and extra cellular amino acid pool. Whey is suggested around workout time due to fast absorption (take advantage of up regulation of protein synthesis around workout time). Casein maybe at bed time or times when you have to go longer bouts with out food consumption. Keep in mind when consuming Casein or Whey with fat and fiber the absorption rates are changed. Could you make good muscular gains without Whey or Casein? Sure, bbers done it for years just eating whole foods. I am really not convinced there is a substantial amount of difference concerning different types of protein ingestion assuming totals are relatively equal. In my personal experiences I have not observed any significant differences concerning whey at workout and casein at bed time. Although others reports significant differences. Almost forgot one more suggestion eat protein 2hrs before workout then amino acid levels are peaking around workout time. So many ways to manipulate intake. Bottom line, by the end of the day make sure you have acquired a sufficient amount from quality sources. Visit Coach Hales site at www.maxcondition.com. |
