HIGH PROTEIN FOODS, THE SKINNY GUY'S GUIDE TO PROTEIN POWDER

Beware!!! This is a guide for the layman, not the microbiologist.  We are going to dispense with the science, and get down to brass tacks.  Is protein powder necessary?  Does it work? How much should I take?  What kind? What is best?

No more 2 hour vitamin shop trips, where you don't know beans about protein.  This article will make you the guru protein expert. Amaze your gym friends, during your next visit to the sports nutrition store. For a comprehensive exercise and nutritional guideclick on No Nonsense Musclebuilding,

IS PROTEIN POWDER NECESSARY?

Technically, protein powder is not necessary for gaining mass, as long as you have a maid, to cook 400 grams of protein a day.  If you need more than 200 grams a day, it's easier to use protein powder.

Dollar for dollar, protein powder and drinks are cheaper than whole foods.  However, protein powder is only meant to be a supplement. Whole foods contain a slew of nutrients powders miss.

Let most of your protein come from meat, poultry, fish, and eggs.  Since it is recommended you eat6 meals a day, keep the protein drinks to 3, or 40% of your meals.

Since most of you do not have a maid for home cooking, you will have no choice but to get some of your protein in powder form.

DOES PROTEIN POWDER WORK? IS IT HEALTHY?

Protein powder is composed of building blocks called amino-acids.

Proteins:

• Supports red blood cell production
• Boosts the immune system
• Keeps hair, fingernails,and skin healthy

However, not all protein powders are created equal. Some protein powders contain a hodge podge of questionable ingredients like aspartame, saccharin, fructose, and artificial colors.

Avoid protein products with refined carbohydrates, like fructose, sucrose, or brown rice syrup. Make sure the product is from a reputable company, that is not going to be looking for something cheap to create. Do some homework by searching out companies that conduct research, and publish their findings in peer reviewed journals.

Remember that you are looking for a protein to feed muscles as a #1 priority. Tasting great and mixing with a spoon are not as important. Once protein is removed of aspartame or sucralose, and simple sugars, it is almost tasteless.

How much protein powder do I need?

Protein ahould be eaten frequently throughout the day. You need at least 1 to 1.5 grams of protein per pound of lean body mass. If you are 150 lbs and 10% body fat (150 X 0.10 = 15 lbs. of fat leaving 135 lbs. of lean mass). You will need 135 to approximately 205 grams of proteins per day.

Protein powder should be used for the pre-workout, workout, and post-workout shake. Liquified is advantageous over whole food, since it has faster absorption.

Vince Delmote, author of No Nonsense Musclebuilding, does not recommend protein powder replacement for more than two meals.

For a typical day:

Meal 1 (breakfast) - Whole food

Meal 2 (mid morning) - Liquid protein meal

Meal 3 (Lunch) - Whole food

Meal 4 (mid afternoon) Whole food

Meal 5 (pre and post workout) Liquid protein meal

Meal 6 (dinner) Whole food

Meal 7 (before bed) Whole food

WHICH KIND OF PROTEIN IS BEST?

WHEY PROTEIN 20% total milk protien

Whey has an excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it's quickly digested, the best time to consume it is before, during, or immediately after your workout. Your body is in an anabolic state then, and you need energy.

CASEIN PROTEIN 80% total milk protein

Casein has a excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into the bloodstream, don't use it during or after workouts, because you need fast burning protein at these times. Use a casein protein for other times, outside the pre and post workout window.

SOY PROTEIN - most controversial protein

Research exists that soy protein may be contraindicated in many situations.

Protein blends are a combination of several types of proteins, such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy proteins.

Why would you want a blend? You receive the full spectrum of proteins and receive varying rates of absorption from different proteins. A blend creates an anabolic environment from whey, and an anti-catabolic environment from casein - use this any time of day, but NOT before or after a workout. 

Whey hydrolysates (also called hydrolyzed whey or peptides) are powerful quickly absorbed proteins; more so than any other form. Hydrolysates are produced through low heat, low and mild enzymatic filtration process, (those highest in the essential and branched chained amino acids).  Hydrolysates are potentially most anabolic for short-term proteins synthesis, such as the pre and post-workout window.

WHEY PROTEIN VERSUS WHEY ISOLATE:

Most whey protein powders are made of whey concentrate, mixed with a small portion of whey isolate. Comparing them, whey protein isolate is more expensive than whey protein concentrate, because it has a higher quality (pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein, while whey concentrates contains 70-85% protein.

Whey protein isolate is the highest yield of protein currently available, that comes from milk.

Because of it's chemical properties whey isolate is the easiest to absorb into your system.

WHAT'S THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

Simple. Look at the container of whey to see if the main ingredient is whey isolate, if you are taking it for a pre/post workout drink. Small amounts may be hydroslyte concentrate, but the main ingredient should be isolate, as it is fast burning.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER, TO INCREASE YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES, (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) USE A BLEND.

CONCLUSION

 To sum up, become an educated consumer, and tell the sales rep exactly what you need.

Here is a simple summary of what we have discussed:

On workout days you get two servings of protein powder

1. Pre/Post Workout Drink = Predominately Whey Isolate
2. Other serving = Whey Blend

On non-workout days you get two servings of protein powder; both should be whey blends.

For comprehensive meal plans and a fast muscle building guide see No Nonsense Musclebuilding.