It is the one muscle building block that is the never ending source of discussion among bodybuilders of all levels.
Often times, discussions about the importance of protein are as heated as political debates.
But when it comes to talking about protein powders supplements, the debate takes quite a different turn.
Some swear by them, others hate them. Some consider them a necessity in a bodybuilding diet, others consider them a creation of marketing.
It’s time to set the record straight and have some honest talk about protein supplements in bodybuilding.
And this article, published in NexxtLevelUp.com is as straight of a talk as you can get.
So let’s talk protein powders, shall we?
The Types of Protein Supplements
Whey is the most popular protein supplement out there. Youâ€™ve probably all heard of it, and most of you are probably taking it as well. Whey has the highest Biological Value (BV) out of all protein sources, which is its trademark. Due to itâ€™s high BV, your body is able to use the most out of every gram, and quickly. Most whey concentrate blends have some extra fat and carbs leftover, which, although negligible, cause some people to opt forâ€¦
Whey Isolate is exactly how it sounds. It is whey concentrate, only filtered additionally to give you almost pure whey. While that sounds appealing and all that, Isolate is usually a good ten or more dollars per tub than concentrate, and when you consider the marginal difference in fat and carb values between the two I cannot recommend Isolate to anyone except if they have problems with lactose. And speaking of lactose issuesâ€¦
Soy Protein, in my ever so humble opinion, is a terrible product. Billed as a viable alternative for lactose intolerant people and tree huggers, it is, for some reason, still on shelves at nutrition stores. Soy protein has a bad BV compared to Whey, and just to make things more fun also has estrogen mimicking compounds- which is enough for me to stay the hell away. Even if it takes significant amounts of soy to start growing bitch-tits, itâ€™s not something I want in my body and I donâ€™t think my insurance covers mammograms. Joking (kind of but not really) aside, even on its protein merits and cost-benefit ratio, soy is not worth it. Lactose intolerant people, Iâ€™d really suggest trying out Isolate if you arenâ€™t already.
Casein is a slower acting form of protein found in milk. Characterized by the glob it forms in your stomach and its decidedly non-smooth texture going down the hatch, it chills in your body slowly releasing protein for hours and hours. This also means it has a lower BV than whey, but that may not be a bad thing in this case. Unpopular mostly due to confusion and broscience, Casein is that kid that always gets picked last in dodgeball and never gets to play because he looks like a nerd, but when coach finally puts him in that fateful day he sends three kids to the nurse and bangs your little sister atop the bleachers afterwards. Follow me on thisâ€¦
Unfortunately for you guys, I do not have a lab, otherwise Iâ€™d have a post up every day documenting my journey to combine beta-alanine, creatine, arganine, citrulline malate, glutamine, zinc, magnesium, and god knows whatever else into one pill (which would also have 30g of protein per serving). Fortunately, other people have labs and also want to know how these proteins stack up.
In comparisons between Casein, Whey, and No Protein Supplementation, the biggest gains and most weight loss came fromâ€¦ Casein supplementation. The Whey group experienced almost half of muscle gains and weight loss from Casein, while the control group didnâ€™t accomplish very much at all (so at least be supplementing with some form of protein).
There are two main functions at work- the amount that the protein hinders protein breakdown and the amount that the protein helps protein synthesis. Immediately after taking Whey, it rushes into your system, spiking your synthesis by upwards of 60% while gradually tapering off to nothing five hours after intake while not preventing breakdown at any point after intake. Casein, by function of its slower action, only raises synthesis to around 30% but continues this steady drip into your system, maintaining this synthesis rate longer than five hours past intake. It also hinders protein breakdown by 30% or so.Â
….Read complete article at Let’s Talk Protein Supplements | NexxtLevelUp
Now, the articleÂ omittedÂ some less popular types of protein. For instance, Hemp Protein powders (click here to read my review of hemp proteins) are a great alternative, especially if you are a vegetarian, or are looking to replace soy protein with something else.
Of course, the basic question is – which particular protein powder is the best. That is easy question to ask, but impossible to answer. It’s like asking what car is the best.
It just depends on your needs, taste buds, budget…
But there are literally hundreds of protein powders to choose from – if you like experimenting and your budget allows it.
That being said, I can definitely recommend two really high quality protein powders, that just work and are priced right.
The first one isÂ MusclePharm Combat PowderÂ (click here to read my review); and the second one is a truly proven and popularÂ Gold Standard 100% Whey Powder from Optimum NutritionÂ (click here to read my review).
Bottom line is, you need a protein. A fairly lot of it. And the better the quality, the better the results.
And if you cannot provide it in your diet, you need to supplement it. There is no way around it.