Protein powder products have been one of the most well researched and used sports nutrition products in the fitness industry. Protein as a dietary supplement has been used by hundreds of thousands of people as a meal replacement, muscle building supplement, and a low-calorie meal.
Structurally, proteins are composed of carbon, hydrogen, oxygen and nitrogen. They may also contain cobalt, sulfur, iron, and phosphorus. All these elements, structured in a certain way, form the "building blocks" of proteins-the so-called amino acids. Or in other words, the protein molecule can be represented as a long sequence of amino acids, stacked together by peptide bonds.
Table of Contents
Protein Powder vs. Protein Foods
Protein powder products have been one of the most well researched and used sports nutrition products in the fitness industry. Protein as a dietary supplement has been used by hundreds of thousands of people as a meal replacement, muscle building supplement, and a low-calorie meal.
Because of its recent popularity among athletes protein price has increased greatly. I refer to this price effect as "a marketing price effect." Years ago, athletes and people who needed an additional source of protein could easily find cheap whey protein products. But nowadays things have changed. It has become cheaper to eat meat than to take protein as a supplement. What makes us keep buying protein products is that they are very fast absorbed by our bodies which allows us to recover faster after a workout and to build lean muscle mass much faster. Check out my infographic: 
Now, if we do a simple math, for example, 2.2 lbs of whey protein powder contain an average of 33 dosages, each containing between 22-24 g protein. 33 x 22 = 726 g of protein per 2.2 lbs of protein powder.
2.2 lbs of meat contain 230 g of protein (23 g of protein per 100 g meat). 726 g of protein is equal to 6.94 lbs of meat. This proves that the protein from food is cheaper that the whey protein powder supplements. Before we dive deep into the list, let's see what do we know about proteins. What Are Proteins?
Structurally, proteins are composed of carbon, hydrogen, oxygen and nitrogen. They may also contain cobalt, sulfur, iron, and phosphorus. All these elements, structured in a certain way, form the "building blocks" of proteins-the so-called amino acids.
Or in other words, the protein molecule can be represented as a long sequence of amino acids, stacked together by peptide bonds. Amino acids are responsible for the restoration and growth of about 1 600 different protein structures, including muscles, hormones, enzymes, antibodies, hair, skin, etc. 
Image modified from OpenStax Biology's modification of work by the National Human Genome Research Institute.
What Types оf Protein Products We Can Find?
The sixth most common types of protein you will see are:
These are good news. And the bad news? Whey isolate proteins are substantially free from vital peptides (lactoferrin, alpha lactalbumin, immunoglobulins, beta lactoglobulin, etc.), which are attributed to astounding effects of the protein on human health.
The advantage of this protein is in the high absorption rate (time to reach the muscle fibers). On the other hand, this protein is denatured and there is no biological activity.
The dignity of this milk protein is the long time required for absorption by the body. His status makes it an indispensable supplement providing a slow but steady stream of amino acids to nourish the muscle for a longer period - for example - at night.
However, studies have suggested that the phytoestrogens contained in soy protein lead to both unwanted decreases in testosterone, and increases in the female sex hormone estrogen. This reason make a lot of bodybuilders and athletes to avoid soy protein.
Protein Sources:
Essential amino acids are essential nutrients that make up proteins. If taken alone (or as part of isolates and hydrolyzed proteins) there is a guarantee for quick digestion and absorption, and hence faster recovery and stopping of catabolic processes.
Three of the nine essential amino acids (valine, leucine, and isoleucine) are called Branched-Chain Amino Acids (BCAA). Numerous studies show that extremely heavy or prolonged workouts, combined with a restriction of carbohydrates, make about 38% of all energy in the body acquired from the metabolism of BCAA. This discovery (previously it was thought that the percentage is 15%-18%) seriously increases the significance of the three amino acids. BCAA (and especially leucine) are the preferred source of energy when there are no primary energy resources such as carbohydrates. "Extracted" from the muscular tissue, some of the amino acids are converted to alanine, which is transported to the liver and converted to glucose. It is assumed that supplementing with BCAA (up to 4 g) before and after exercise can dramatically reduce muscle breakdown. These are the advantages of the three fastest absorbing and hence particularly effective sources of proteins (free amino acids, hydrolyzed whey, and BCAA). A little deeper look, however, immediately shows us that things are not quite as they seem. Some healthy eating theorists consider that the digestive system manages and controls more rationally whole proteins than pre-digested one. This is because the digestive system is made to processes whole foods, not supplements. These considerations give ground to the authors to conclude that the biggest advantage of proteins and amino acids (as additives) is not the fact that they get absorbed much faster than food, or that can stimulate larger muscle growth (as compared to chicken meat or egg white). Their advantage is in their convenience. Realistically speaking, there is still no scientific evidence to show that a person can not satisfy his/her protein needs for muscle growth solely through food. So, eating whole proteins (white meat, eggs, and dairy products) on every three hours could be seen as a sure way to maintain a positive nitrogen balance. Food, as a source of proteins, has a significant advantage over supplements and this should not be underestimated. This is a so-called “thermal effect” or the ability of the food products to further stimulate the body’s metabolism. It has been shown that among all of the macronutrient elements, proteins have the highest thermal effect. Thus, when we eat food rich in proteins in our daily menu, we actually accelerate our metabolism by about 30% due to the large amount of energy, required for processing and absorbing of proteins. For example, if we consume a chicken steak, which should give us 100 calories, the actually acquired calories will be 70 after the food processing). The slow absorption of food sources, rich in proteins (compared with the reviewed supplements), appears to be more of an advantage than a disadvantage, especially when a person is on a low-carb diet. How the Body Synthesizes Protein?
Protein synthesis may occur only provided that our body has adequate amounts of essential and nonessential amino acids. When a certain essential substance lacks - the synthesis ceases.
Subsequently, the partially constructed proteins decompose and the amino acids go back into the bloodstream. Unlike carbohydrates and fats, amino acids cannot be stored or deposited for future use. When the body has no existing need for "building material", the amino acids are directed to the liver, where they undergo the so-called deamination. Firstly, nitrogen gets removed from their structure, in the form of urea excreted by the kidneys. The rest of the protein is converted into glucose and is used for energy (gluconeogenesis), or is transformed into fat/glycogen and stored for later use. Although the synthesis of protein is of paramount priority, the body’s major goal is to ensure adequate sources of energy, needed to maintain blood circulation, respiration, and digestion. When such energy resources are absent (for example carbohydrates and fats, absent on a low carb diet), the body resorts to the use of alternative sources, namely amino acids. In order to provide enough energy for the proper functioning of numerous organs and cells, our body resorts to the process of gluconeogenesis – it degrades not only proteins but sometimes uses protein from the blood, liver, pancreas and muscles to create energy. This means that the protein breakdown (catabolism) will be much larger than the actual protein synthesis (anabolism). The way of utilizing an amino acid depends on the particular moment and the real need of the body. 
Source: anesthesiology.pubs.asahq.org
The time after heavy and intense workout, when muscles are prone to accept nutrients and the blood flow in the trained muscles remains high, creates an opportunity for muscle growth and recovery, the so-called “window of opportunity.”
Source: dreuarchive.cra.org
Unfortunately, a diet rich in proteins, firsthand after exercise, is unable to take advantage of this "time window" and to provide amino acids for protein synthesis.
It usually takes more than 3-4 hours to allow food to be processed and utilized. Protein and Its Absorption
Source: www.boundless.com
It was found that besides the free amino acids, hydrolyzed protein and essential amino acids/ (BCAA) are the fastest absorbable substances. Hydrolyzed protein is usually an isolated whey protein, inside which peptide bonds between individual amino acids are destroyed, thanks to the process of hydrolysis.
This leads to better and faster absorption in comparison to other protein sources. The hydrolyzed whey, however, is not that popular mainly because of his terrible taste - so in most cases it is combined with other proteins (as concentrate or casein). It is known that hydrolysis makes the whey bitter. Generally, the level of hydrolysis determines the bitterness of proteins - the more complete the hydrolysis, the bitterer the taste of proteins. Typically, the level of hydrolysis of one isolate rarely exceeds 20% mainly because of two reasons - first, the hydrolysis is quite an expensive technology and, therefore, additional costs for the manufacturer occur. Secondly, the taste of the protein itself deteriorates quite a lot. The main reason, however, (and this is an open secret) for the inability a person to find proteins on the market that contain a high content of hydrolyzed whey, is because the supplement companies care more about the taste of the product rather than its effectiveness. In most cases, the preservation of good taste is equal to receiving better profits. The Proteins Way Into the Human Body:
This is exactly why most bodybuilders are looking to dietary supplements. Studies show that one of the most reliable ways to deter catabolic processes and stimulate protein synthesis is the direct supplementation with free amino acids.
Their importance is mainly due to the fact that they are devoid of chemical bonds and by thus remain not tied with one another. Due to this fact, there is no need for them to be digested. They directly enter the small intestine, passing through the stomach. There, as mentioned before, they are absorbed and distributed via the bloodstream throughout the body. This process continues for 15-20 minutes, i. e. the absorption of free amino acids is far superior by time compared to the usage of any other protein source. Free amino acids have also another advantage. We can logically conclude that the intake amount of amino acids (as a supplement) and that of the protein consumed by a variety of food sources is equivalent and comparable. The amount of daily intake of proteins-75 grams, for example, has until now been considered to replace the same amount of amino acids, taken as a supplement. This is not quite true. Studies show that this 75 g of proteins from food sources could be adequately replaced by only 25 g of free amino acids (of course, if we are talking about untrained individuals; an athlete will need much larger quantities). This discrepancy, to some extent, is due to the fact that, before being a building material, the protein has to go through the above-described process of digestion and absorption. During this process, a portion of the protein remains unused, i.e. is lost in the digestive system. Another important fact, worth noting, is that a very large dose of free amino acids will remain untapped if they are not directly used as a building material. In this situation, many of them will be destroyed in the liver - they will be used for energy or stored as fat/glycogen (the same goes for proteins, taken in improperly large doses). Interesting information: In the early 90s of last century, the Bulgarian national weightlifting team initiated a study on how the intake of free amino acids stimulates and helps muscle growth. The study ends with great success and even then a part of it is conducted again, but this time in Colorado Springs Olympic Training Center. Why Should We Take Protein Through Food?
Food, as a source of proteins, has a significant advantage over supplements and this should not be underestimated. This is a so-called “thermic effect” or the ability of the food products to further stimulate the body’s metabolism.
It has been shown that among all of the macronutrient elements, proteins have the highest thermal effect. Thus, when we eat food rich in proteins in our daily menu, we actually accelerate our metabolism by about 30% due to the large amount of energy, required for processing and absorbing of proteins. The slow absorption of food sources, rich in proteins (compared with the reviewed supplements), appears to be more of an advantage than a disadvantage, especially when a person is on a low-carb diet. Why Should We Take Protein Supplements?
Lets briefly examine what happens to the proteins which we daily intake from a variety of food sources:
As already mentioned the free amino acids enter the bloodstream and are directly used by the plurality of cells for protein synthesis. Another part of the amino acids continue their way to the liver and get involved in the production of specialized proteins, such as liver enzymes, lipoproteins, and albumin. In Conclusion
That said, we can see the idea of the great distinction between various sources of proteins, depending on how quickly and effectively they are utilized. And the truth is that they complement each other.
Free amino acids, hydrolyzed whey, and BCAA is three sources of proteins that are digested very rapidly. Therefore, their intake immediately after training could contribute to an effective recovery of muscle tissue. Conversely, food is a basic and irreplaceable source of proteins. So the choice of an additive or food product depends entirely on the present moment and the real needs of the body. The remaining three macronutrients are carbohydrates, lipids (fats) and water. All of them are needed in large quantities by the human body, hence their name - macronutrient elements. In contrast, microelements (vitamins and minerals) are needed in relatively small quantities. This is the reason why it is better to eat a variety of food sources of proteins. That way you will avoid the chance of amino acids deficiency. When scientists discovered that there are two kinds of amino acids - essential and non-essential, they tried to implement this division (with all its conventionality) to proteins as well. They divided proteins into two groups:
Thus, the first major classification of proteins according to their amino profile was born. One could say that the term 'predigested' is commensurate to most dietary supplements. The term 'predigested protein' means that the protein has been subjected to partial digestion by enzymes treatment or other chemical processes. We are talking about a protein intake, which is not mandatory, but wishful by nature.
SCIENTIFIC REFERENCE
AFFILIATE DISCLOSE
In compliance with the FTC guidelines, please assume the following about links and posts on this site:
FDA COMPLIANCE
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
Free E-Book: How to Destroy Your Love Handles
My 4 Simple No Bullshit Steps To Follow
 What's in this E-Book?
Comments are closed.
|
A-Z Supplements
All
|
B
0-9
Weight Loss
Bodybuilding
Pre-Workout
Recovery
Adaptogens
Exclusive Access To My No Bullshit 30-Day Experiments
RSS Feed
© 2019 Milaonsupplements. All Rights Reserved | Advertising | Privacy Policy | Disclaimer | Deals | About Me