Protein

protein powder

A few years ago, a new system of filtration identified ion-exchange whey protein as a top quality protein source. Before then, protein powders were based on cheap, poor quality soya protein, or egg white protein (which mixes poorly). Whey is a very important addition to a bodybuilding diet, because it is semi-elemental, i.e. it is naturally predigested. This means it is digested and absorbed very quickly after ingestion. For this reason it is ideal mixed in water first thing in the morning or after training

Whey protein has a high biological value and similar amino acid profile to that of human muscle tissue, as well as being digested, absorbed and taken up by muscles quickly. However, some people feel whey protein (especially whey protein isolate) passes too quickly through our gut, so not all is available for absorption.

There are two main production processes for whey protein producing different quality formals: whey concentrate and whey isolate, the latter is supposed to be superior in quality (and price!). However, as a protein source, whey concentrate does the job very well and does having the protein being absorbed very slightly quicker or having a few mg more of one amino acid really make that much different compared to having a balanced, healthy diet and putting a lot of effort in the right places in your workout? The following analogy was posted by a member: using whey isolate is like filling a family car with Formula 1 type petrol – it won’t improve the performance of it. Use the money saved to buy some good quality food.

There are also other quality protein powders on the market often made up of a combination of two or more sources of protein. These often include whey, but other sources as well, so there is a more staged digestion of the protein. For example whey, soya isolate, wheat, egg white or casein (the slowest digested protein). The formulas are often ideal drunk mixed with skimmed milk last thing at night when it will be many hours before you can consume more protein, or if you are a shift-worker and have long periods of work without a tea-break.

Other useful protein powders available are those based on casein alone (for night time shakes) and soya isolate or pea protein for the vegan bodybuilder.

Quality protein powders are invaluable to the bodybuilder, as it is often impractical to eat the amount of high protein food required for optimal gains. Ideally they should be consumed in between or as a compliment to meals.