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Protein Guide v3 PDF
Protein Guide v3 PDF
PROTEIN
AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING
v3.0
THE
PROTEIN A QUICK LOOK AT THE DIFFERENT TYPES
BASICS 1 Whey Proteins
The undisputed king of proteins. Heres why:
list. Most nutrition textbooks refer to eggs
as the gold standard for protein quality.
whey proteins are quickly and easily digest- With loads of EAAs and some of the highest
ed (hence the fast-acting description that scores of protein quality, were not going to
theyre often given), they are loaded with Es- argue. Naturally dairy-free, eggs are a great
sential Amino Acids (EAAs)including the three alternative to whey, casein, and whole milk
Branched Chain Amino Acids (BCAAs), and they proteins for those with milk allergies or se-
contain subcomponents (microfractions) that vere lactose intolerance.
appear to provide benefits above and beyond
amino acids and elemental nitrogen. Whey pro- 4 Blended Proteins
teins are available in several forms. The most If you can only afford one type of protein, con-
basic is whey concentrate. Whey protein iso- sider going with a blend. Combining faster-,
lates have much of the fat, lactose and other intermediate-, and slower-protein sources,
undesirable elements isolated out. Whey pep- blended proteins give you more sustained
tides have been hydrolyzed, or broken down, protein digestion than single-source pro-
for even faster digestion. So the purest and teins like whey, casein,or egg.
fastest digesting whey proteins you can buy
are hydrolyzed whey protein isolates.
5 Recovery Proteins
There are moderate calorie, fast-acting pro-
2 Casein Proteins tein and carbohydrate combinations specifi-
About 80% of the protein in milk is casein. cally designed to be consumed immediately
Often referred to as a slower-acting or after workouts when nutrient needs are
time-released protein because it is di- great and glycogen and muscle protein re-
gested and absorbed much more slowly than synthesis are at their peak. Many also con-
other proteins, casein proteins are especial- tain whey protein hydrolysates and supple-
ly useful when taken at bedtime and during mental ingredients like creatine, BCAAs, and
other prolonged periods without eating. glutamine to further aid the recovery and
rebuilding process. This may also include
3 Egg Proteins complementing ingredients like, creatine,
Ask any dietitian, Whats the best source betaine and micronized amino acids to assist
of protein? and eggs will probably top the with your muscle building goals.
THERE WAS 5 2 1 4 3
A TIME...
when getting a little extra protein involved tossing back
raw eggs a la Rocky Balboa. Even if you could stomach the texture, there was always the very
real threat of food poisoning. Thankfully, those days are long gone. In the past two decades,
proteins have become much safer and more convenient. Theyre quite a bit tastier too. High
protein foods and supplements have infiltrated the Internet, store shelves, and the daily
regimens of athletes all for good reason. Research shows that eating protein helps build
muscle and, in some cases, burns fat too. There are almost certainly other yet-to-be-proven
benefits. We just dont know what they are yet. As the scientific story unfolds, its becoming
increasingly clear that different proteins offer different benefits, so try to work in as many
different types as you can.
-INTRO- 1
timing
MAKING
YOUR
SELECTION WHEN IT COMES TO PROTEIN, its not just what you take; its when
you take it. Although the human body processes protein every time that you consume
it, there are certain instances when your system is more receptive to protein. More
specifically, there are times when you should consume different kinds of proteins. Dont
2 3
READ
THE
2.
hydrolysates?
of something, youre getting significantly fewer servings than
A : These are terms you would with a more reputable product. Better yet, figure out
that indicate the how much total protein youre getting by multiplying the grams
type and extent of protein per serving by the number of servings per container.
of processing that has
been done to a particular Example 24 grams of protein/serving x 80 servings/container
protein. Concentrates = 1,920 grams of protein/container. Like the pure protein per-
have much of the water,
carbohydrates, lactose, centage equation, this formula works best for straight protein
minerals, and fat removed powders.
so the protein content is
much more concentrated
than it was before
processing. Protein
concentrates range
from 34%-85% protein,
but most reputable
2 AMOUNT OF PROTEIN PER SERVING.
The number of grams of protein per serving is probably the
most important aspect of protein powders. Seems obvious, but
many people overlook this step assuming that either all proteins
3.
manufacturers use at are about the same or that the most expensive powders con-
least 80%. Isolates
are further stripped of tain more protein. Dont make this mistake; check the Nutrition
non-protein materials Facts panel to make sure youre paying for protein, not just
to yield purity levels of
90% or higher. Because fancy marketing.
of the extra steps,
energy, and processing 3 ORDER OF INGREDIENTS.
4.
losses, protein isolates
are more expensive than By law, ingredients in a food or supplement product should be
protein concentrates. listed from most to least abundant, or in technical speak: de-
Hydrolyzed proteins or
protein hydrolysates are scending order of predominance. The importance of this be-
proteins that have been comes clear once you start shopping around. If, for example,
partially broken down two products are similarly priced, but one contains a greater
(also called pre-digested)
into smaller pieces, known amount of a less-expensive protein (you know this since the
as peptides so they get cheaper protein is listed ahead of the more-expensive protein
into your system quicker.
Hydrolysates are generally source in the ingredients) you know that product is a lesser
more expensive than value. Also, dont get fooled by the hyped-up adjectives that
isolates and concentrates some companies use to describe common ingredients. Sodium
because extra processing
steps are required. In the chloride is just salt; proteinaceous avian nucleus extract is egg
end, all of these protein yolks; all quality whey protein concentrates are ultrafiltered
types are highly nutritious and contain microfractions like alpha lactalbumin, beta lacto- PUTTING IT
and basically provide
similar benefits, but
isolates and hydrolysates
globulin, lactoferrin, and glycomacropeptides. ALL TOGETHER
offer purity and
performance advantages 4 MANUFACTURED BY OR FOR? LIKE A NEW TRAINING PROGRAM, scheduling-in protein can be a little awkward and overwhelming
over concentrates. Contrary to what you might think, many companies dont de- in the beginning. But, stay with it and youll be an expert before you know it. Youll start to notice
velop, manufacture, or even distribute any of their own prod- some serious performance, recovery, and appearance improvements in just a few short weeks too.
Heres a personalized schedule to get you started; progress through the ranks at your own pace.
ucts; they either put their labels on common formulas or have
unique formulas created by an external factory. This typically
adds considerable costs, which are ultimately passed along to BEGINNER/ Advanced professional/
Isolates= their customers. Phrases like manufactured for, distributed INTERMEDIATE competition
Purity by, or packed for, let you know that someone other than the
company that youre buying from made the product. True manu-
Gold standard
100% Whey
PLATINUM HYDROWHEY
Morning PLATINUM HYDROWHEY
Morning
Peptides= facturers have made the investment in the processing equip- Morning
Between Meals
Before & After Workouts
GOLD STANDARD
Before Workouts
4 5
PLATINUM PLATINUM PRO GOLD STANDARD GOLD STANDARD GOLD STANDARD 2:1:1 NATURAL 100%
HYDROBUILDER HYDROWHEY COMPLEX 100% WHEY 100% EGG 100% CASEIN RECOVERY OATS & WHEY
SIZES 4.95 & 2.29 LB 1, 1.75, & 3.5 LB 2.3 & 4.6 LB 1, 2, 5, & 10 LB 2 LB 2 & 4LB 3.75 LB 3 LB
PROTEIN TIMING
(+ = GOOD, +++ = BETTER, +++++ = BEST)
FIRST THING IN THE MORNING + +++++ +++++ +++++ ++++ + ++ 5
PRE-WORKOUT + +++++ +++++ ++++ ++++ + +++ 4
POST-WORKOUT +++++ +++++ ++++ +++ +++ ++ +++++ 3
BETWEEN MEALS ++ ++ ++++ ++ +++ +++ ++ 3
BEFORE BED + + +++ + ++ +++++ + 1
ESSENTIAL AMINO ACIDS (MG/SERVING)
TRYPTOPHAN 471 495 1005 405 342 292 434 395
VALINE 1825 2259 3614 1422 1731 1609 3095 1412
THREONINE 1821 2159 4219 1654 1026 1039 1746 1617
ISOLEUCINE 1982 2467 4073 1573 1420 1312 3051 1556
LEUCINE 3250 4100 6448 2531 2021 2129 5128 2537
LYSINE 2579 2589 4653 2233 1420 1822 2467 2202
PHENYLALANINE 990 867 1697 748 1451 1144 1201 775
METHIONINE 656 611 1185 492 901 644 776 488
stimulus and sufficient recuperation. So, make sure that youre eating a sensible diet, training regularly and intensely,
Spread your total daily protein goal out over 4-6 smaller meals & snacks. Doing so helps ensure better
Read your labels carefully and stick with a reputable brand, so youre confident that youre getting what
* Mixed with water. Vanilla flavor shown. Other flavors vary slightly.
Protein provides the building blocks, but even the best sources wont build new muscle without the proper
Try to use a faster-acting protein in the morning and before workouts, a recovery formula after workouts, and a
high protein foods and supplements. If youre very active, trying to add significant lean mass, or following a carb-conscious
MAKE SURE that youre eating about 1-1.5 grams of protein per pound of body weight per day from a combination of