|
What is protein powder?
Because protein is necessary for
the healthy function, structure and regulation of body
cells, tissues and organs, protein powders are
formulated to inspire a maximum metabolic effect in the
body. Protein powders are used aggressively by
bodybuilders and athletes to improve performance and may
be essential to supplement the diets of those who don't
eat enough meat, chicken, fish, beef liver, soy,
protein-containing vegetables, etc. - foods known to be
good sources of protein. Vegans often don't get enough
protein through diet.
Proteins are large molecules
composed of long chain amino acids
Protein powder is a dried
derivative of animal or vegetable sources of protein,
each of which is produced using various processes.
Protein is needed to build muscle
and maintain lean muscle in the body
Protein is essential to the
healthy functioning of every body system
Protein powders target in the body:
Protein synthesis - for increased
muscle mass and enhanced muscle recovery
Energy production - to boost
endurance and fight fatigue
Fat utilization - reduce body fat
and aid in weight management
Cell health - for immune system
strength and overall wellness
The hundreds, if not thousands, of
protein powders and brands on the market all contain one
of more of the following five sources of protein, and
all are processed in ways formulated to mix with a
beverage or make a protein shake or smoothie.
Cow milk
Eggs
Soy
Hemp
Goat milk
Cow milk and goat milk proteins
include whey and casein, which are separated from
lactose and fat in a filtration process that leaves the
proteins intact. Casein is the more prevalent protein in
both cow and goat milk at roughly 80 percent. The
remaining 20 percent of protein is whey.
Soy protein typically comes from
dried, defatted soy flakes which are subject to either a
water or alcohol extraction process (to remove
carbohydrates) and are then dried and ground.
Hemp protein is made from hemp oil
which is cold-pressed from hemp seeds. The remaining
hemp meal is cold-milled and the protein separated.
Egg proteins are derived in large
part from egg whites and are isolated through some type
of spray-drying or freeze-drying process.
How protein powders work in the
body
Although protein powders may be
derived from only one food source of protein, many
combine the benefits of several sources, enhancing their
overall benefit to the body system. Protein powder
regimens and blends usually target specific metabolic
purposes or pathways, such as energy production, fat
utilization or digestion; or physical activity such as
intense exercise, weightlifting or distance running.
Certain protein powders are better than others at
encouraging healing and trauma recovery, and all protein
powders digest and absorb differently into the body.
Protein unused by the body is excreted as waste.
Casein protein powder digests
slowly which, before bedtime and between meals, can
deliver a steady supply of amino acids needed to stop
muscles from breaking down (catabolizing) during long
periods of physical rest. Casein is insoluble in liquid,
which is the reason why it digests slowly. Casein occurs
as tiny micelles or globules after filtration. Goat milk
casein may digest faster than cow milk casein.
Whey protein powder is more soluble
in liquid, which makes it easier to mix with liquids and
digest as a beverage - perfect for before and after
workouts when it's crucial for amino acids to flow
steadily to muscles for strength, recovery and to stave
off catabolism.
Whey is said to have the highest
Biological Value (BV) of all the proteins. The higher
the Biological Value of the protein, the more nitrogen
the body absorbs, uses and retains. As a result,
proteins with the highest BV promote the most lean
muscle gains.
Egg protein powder is among the
most popular because it's typically devoid of fat and
carbohydrates and is easy to digest and absorb. Egg
protein powder typically contains high levels of
sulfur-containing amino acids, which are said to be
critical to hormone-producing pathways in the body. Egg
protein powders are considered good for those who are
allergic to cow milk proteins and for those who eat few
eggs. Egg protein is said to have the highest BV next to
whey protein
Soy protein powder tends to be rich
in glutamine and arginine. It's absorbed quickly and
easily into the body and delivers a multitude of health
benefits, including soy isoflavones known to benefit the
immune system. Reports differ as to whether soy is a
complete protein source - most say it isn't.
Despite myths perpetuated by the
bodybuilding community that soy protein imparts
estrogen-like effects on the body and competes with the
anabolic effects of testosterone, soy protein has been
found to benefit muscle health in male bodybuilders.
Hemp protein powder is typically 50
percent protein. Hemp protein powders are typically high
in fiber and contain beneficial fats omega 3, 6 and 9,
GLA (gamma linolenic acid) and chlorophyll.
Protein powder benefits and claims
Researchers at the Nutrition
Institute in Knoxville, Tennessee say that protein
powders are full of biologically active components that
may play a role in optimizing the health of everyone -
not just for bodybuilders and athletes. Among the
general health benefits of protein powder, say experts
at the American College of Nutrition, are lower levels
of body fat, enhanced weight loss capabilities, lean
muscle preservation and improved immune function.
Research indicates that shakes or
smoothies made from protein powder are said to be
particularly beneficial when consumed before and after
workouts. When compared with carbohydrate drinks or
consuming nothing at all, beverages fortified with
protein powder may lead to superior gains in muscle
strength and mass.
Soy protein powders are said to
provide women with needed isoflavones that help balance
hormones and strengthen bones.
Whey protein powders work quickly
to increase protein synthesis.
Egg protein powders may help
maintain and build new muscle and stimulate protein
synthesis better than carbohydrates alone.
Hemp protein powders are rich in
essential fatty acids.
What to look for in a protein
powder
Most often used by athletes to
enhance endurance and by bodybuilders to build muscle,
protein powders may serve a variety of other lifestyles.
To achieve optimum metabolic results from any protein
powder, experts say consumers should look for the
following ingredients as an indication of a quality and
effectiveness:
Creatine - an amino acid that when
taken as a supplement to whey protein may increase
levels of insulin in the body, leading to heightened
cell energy.
Glutamine - an amino acid that
supports the immune system, enhances muscle recovery,
aids digestion and promotes muscle growth.
Arginine - aids in the production
of nitric oxide to increase blood flow and add volume to
muscle cells by helping them retain water.
Carnosine - an amino acid dipeptide
that helps muscles contract more intensely and for
longer periods of time.
Omega-3 essential fatty acids EPA
and DHA - eicosapentaenoic acid and docosahexaenoic acid
may preserve muscle mass by helping the body burn fat
stores.
CLA (conjugated linoleic acid) -
stimulates muscle growth and encourages fat loss.
GLA (gamma linolenic acid) - a
needed precursor for many prostaglandins responsible for
promoting fat metabolism and muscle growth.
MCTs (medium-chain triglycerides) -
fuel for muscle during workouts.
Carnitine - a pseudo amino acid
that burns fat for fuel during exercise. May enhance
testosterone activity in muscle cells and aid in muscle
recovery.
Vitamins and minerals - experts
advise to look for 50 percent or more of the RDI for
essentials.
Fiber - five grams of fiber per
dose is suggested.
Colostrum - contains insulin-1
growth factor to stimulate muscle growth.
Digestive enzymes - help the body
digest and absorb protein quickly and deliver protein to
muscles fast.
Side effects of protein powder,
safety and toxicity
There is literature which suggests
that protein supplementation, without a balanced diet or
sufficient exercise, may lead to dehydration, gout,
liver and kidney damage, calcium loss and adverse
gastrointestinal effects. Although little evidence
suggests any toxicity or safety problems are associated
with the general use of protein powder, it is neither
inspected nor regulated by the FDA and, as such, its
purity, safety and efficacy may be questionable from
blend to blend and brand to brand. Consumer agencies
warn users to be wary of protein powders manufactured
outside the U.S.
Nutritionists and trainers suggest
using protein powder with a purpose in mind and one
focused on reasons for boosting protein intake such as
enhanced endurance, a desire to build lean muscle,
trauma recovery or muscle healing or a boost in immune
system strength.
One documented setback to whey
protein is its quick digestion and absorption into the
bloodstream, resulting in many of its health-enhancing
qualities being destroyed by the liver before benefiting
muscle tissue. For this reason, protein powders made
exclusively with whey protein may do nothing to stop
catabolism, experts say. There are whey protein powders
available, however, with delivery systems specifically
designed to slow the absorption of whey protein and
deliver more of its benefits to muscle.
Clinical studies and protein powder
research
Incontrovertible scientific
evidence suggests that protein is needed by all body
systems to ensure good health. Clinical findings
regarding protein powder, however, are relatively
inconsistent, as are the criteria for control and
experimental groups used in various published studies.
Notwithstanding it's ranking by the FDA as a dietary
supplement:
Some studies indicate that soy
protein powders may be superior to milk-based protein
powders in helping to balance hormones in women and
strengthen bones.
Reports from Ohio State
University researchers imply that a protein powder
regimen may strengthen a man's prostate.
University of Tokyo research
indicates that long-term benefits of using protein
powders result in quicker workout recovery and
heightened levels of oxygen in the blood, possibly
increasing overall athletic endurance.
Research published in the
Alternative Medicine Review reveal numerous benefits to
engaging in a protein powder regimen:
More lean tissue mass and muscle
strength when used in conjunction with exercise
Peak power and work performance
Balanced cholesterol,
triglyceride and blood pressure levels
Improved markers of health in
cases of liver toxification
Strengthen healthy cells and
fight free radicals
Helps boost levels of glutathione
(a potent antioxidant) to enhance immune system strength
Improve gastrointestinal immunity
in infants when added to baby formula.
Protein powder efficacy and the FDA
Protein powders in the U.S. are
sold without FDA approval of safety or effectiveness.
One downside to efficacy is that some nutritionists
insist that an increase in muscle mass resulting from
the use of protein powder over time may just be muscles
retaining water - with a prolonged regimen sustaining
these results. On the upside: protein powder
supplementation may indeed build muscle mass, improve
endurance and benefit a healthy immune system.
As a result of continued research,
perspectives and opinions by nutritionists and
dieticians regarding the effectiveness of protein powder
supplementation have shifted in recent years. New
findings suggest that, as a result of poor diet,
escalating stress and new trends in bodybuilding and
athletic performance, humans need more protein now than
ever - and protein powder may be the most practical way
to add pure protein to the diet without the fat and
carbohydrates found in whole food protein sources.
Protein powders may do more good
than harm, say experts, when used as directed and in
conjunction with a balanced diet and sufficient
exercise.
For more information on Protein
Powder, visit www.VitaCost.com.
References
1. Casein protein powder + flaxseed
oil: optimize the effects of casein protein powder by
adding a little flaxseed oil. Jim Stoppani. Flex. Dec
2006 v24 i10 p248(1).
2. Top protein picks: from casein
to whey and everything in between, this complete guide
to protein powder gives you the lowdown on the best
choices for muscle growth. Jim Stoppani. Flex. Sept 2006
v24 i7 p104(8).
3. Protein plus: for years, all
protein powder needed was water and a blender. Now these
17 high-tech additives can make your growth fuel a
high-octane mix. Tabatha Elliott, Jim Stoppani. Joe
Weider's Muscle & Fitness. April 2006 v67 i4 p190(6).
4. The underappreciated role of
muscle in health and disease. Robert R. Wolfe. American
Journal of Clinical Nutrition. Sept 2006 v84 i3 p475(8).
5. Build your bones faster with the
right protein powder. Women's Health Letter. Feb 2004
v10 i2 p5(1).
6. Protein powder protects
prostates. Men's Fitness. Oct 2003 v19 i10 p18(1).
7. Hemp protein powder.
Nutraceuticals World. Sept 2003 v6 i9 p108(1).
8. Whey protein defects exposed!
"Your muscle growth stops when your protein does..."
when does your whey protein powder stop working? Muscle
& Fitness. July 2002 v63 i7 p151(3).
9. The "do not do" list gaining
mass: forget about what you should be doing. Here are 10
things you could be doing wrong in your quest for more
muscle. Eric Velazquez. Joe Weider's Muscle & Fitness.
Nov 2007 v68 i11 p142(3).
10. The best whey to boost health:
so much more than a muscle builder, whey protein is
shaping up to be a superfood with multiple benefits for
your health. Vera Tweed. Better Nutrition. April 2007
v69 i4 p48(2).
11. What's shaking? Men's Fitness.
March 2007 v23 i2 p28(1).
12. Winning wheys in bars and
beverages: whey protein is the new "hot" ingredient
being used in many health/wellness products. The
benefits of whey protein range from scientific claims of
increased muscle mass to its flexibility and good taste.
Laura Gottschalk. Prepared Foods. August 2006 v175 i8
p71(3).
Source:
http://www.articlealley.com/article_516584_23.html
|
