The Basic Protein Handbook

Whey – The tried and true

What is it?
Whey protein is a high quality protein powder from cow's milk (20% of milk’s protein is whey)

How is it made?
1. The milk is pasteurized and inspected
2. The casein, better known as ‘curd’ is separated to make cheese and other products
3. The remaining liquid goes through a series of fine, specialty filters to separate the whey protein from the lactose and other ingredients.
4. The concentrated liquid whey enters an ion exchange tower to further concentrate and purify the whey protein. This is a gentle process and does not denature the whey protein.
5. The product passes through the drying tower.
6. The product has flavor or other add-ins (glutamine, etc) added, then the product is packaged.

What are the individual components of whey protein?
-Beta- lactoglobulin
-Alpha-lactalbumin
-Immunoglubulins
-Bovine Serum Albumin (BSA)
-Lactoperoxidase
-Glycomacropeptide (GMP)
-Lysozyme

What’s the difference between whey protein concentrate and whey protein isolate?
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.

Are all whey proteins created equal?
No, there are many factors that can influence the quality including:
• Number and quantity of essential amino acids
• Digestion and absorption rates
• Fat content
• Taste
• Purity

Can I get it from just drinking milk?
No, milk only contains about 1% of whey protein. In order to get all the benefits of whey protein, you need to take a concentrated whey protein powder

I’m running a CKD, TKD, or other limited carb diet, is whey a good choice?
Yes. Whey protein is not only compatible with low-carbohydrate diets it is an ideal choice. Be sure to select whey protein isolate which provides high quality protein without added carbs or fats.


Casein - Sometimes, slower is better

What is it?
Casein protein is a natural form of protein that is found in milk. It also makes up the remaining 80% of the protein found in milk. The separation process from the milk is called ultrafiltration. This process is done without the use of any chemicals, and it increases the amount of bioactive milk peptides that support immune function along with enhancing muscle growth. (80% of milk’s protein is casein)

What does it do?
Casein is a slow digesting protein that plays a large role in preventing muscle breakdown. Casein protein has also been shown to have the ability to slowly release amino acids which in turn causes a timed release trickle of amino acids into the bloodstream. This release can last up to 8 hours after ingestion.

Why do I hear about so many people taking it pre-bed?
The main reason that it is crucial to use pre-bed is because that is when your body usually goes the longest without any protein source. Casein protein helps give you a slow digesting protein source which will help prevent you from entering a catabolic state.


Egg – Crack open some muscle

What is it?
Egg protein is a protein supplement derived from the egg white. Some consider it to be the most perfect source of protein because it is complete in essential amino acids, branch chain amino acids and glutamic acid. It is completely and easily absorbed by the body.

What are the key benefits of supplementing with egg proteins?
-Contains little or no carbs, making it another ideal choice for low carb dieting
-It has little or no fat
-Highest in the amino acids alanine, glycine, methane, and arginine
-Easily digestible

How long does it take to absorb?
It takes 1.5-3 hours to absorb, making it slower than whey protein, but faster than casein.


Soy - Power in the fields

What is it?
Soy protein is a protein source derived specifically from soybeans

What are the benefits?
- Soy protein is generally very low in or free of fat, cholesterol, and lactose.
-One of the most digestible proteins available today
-Provides a healthy way of incorporating proteins into your diet without animal products.
- Includes valuable components such as saponins, phytosterols, and isoflavones.
-Allergen friendly as a only a small amount of the population is allergic to soy.

How does it differ from whey protein?
• Whey protein is a nutritionally complete protein. It contains bioactive ingredients that help support the immune system.
• Many prefer whey protein to soy protein due to its rich abundance of branched chain amino acids and its quick absorption rate.
• Whey protein generally has a fresh, neutral taste compared to soy and will not change the taste of foods you add it to.
• Whey protein does not contain isoflavones or any other components with potential hormonal effects. Though it is controversial the effects that these have, it isn’t something that can't be ignored.


-AP