ANTIAGING NUTRITION: PROTEINS
SELECTING THE BEST WHEY PROTEIN SUPPLEMENT
Choosing the Best Muscle Building Whey Protein
Whey protein is far better than soy protein for the
purpose of building muscle. So how do we determine the
best why protein powder from all those hyped up advertisements
and labels. This is where a little education pays big
dividends. We can then read the ingredients and translate
the marketing hype terms used.
Muscle building whey protein formulas often refer to
"branch chain amino acids" [BCAA]. This refers
to the essential amino acids L-Leucine, L-Valine and
L-Isoleucine, essential for muscle growth & recuperation.
These naturally occurring L-form amino acids are probably
the most essential amino acids for athletes in training.
They account for 33% of muscle protein.
Facts:
- Pure whey proteins are very expensive. Most manufacturers
blend it with a variety of cheap milk or soy proteins.
- "Proprietary blend" is often used to avoid
revealing the percentages of each protein, so you
don’t know that the bulk of the powder is useless
cheap milk casein, soy isolate, or cheap whey.
- Generally, the bigger the tub the bigger the scam.
Pure whey protein is heavy and dense, cheap blends
are light and bulky, because they are loaded with
sugars and other unwanted components.
- Bloating & Gas problems signal cheap proteins.
The lactose in casein and cheap whey, and the sugars
in soy isolate are difficult to digest. Of eight supplements
sold in Canada and the United States, tested by the
Canadian Health Authorities, six were labelled as
amino acid products derived from protein hydrolysates;
the other two were labelled as 100% pure crystalline
free-form amino acids. Every one was supposedly the
greatest protein supplement ever. None were true to
label. If the powder gives you gas or bloating, it’s
poor quality.
What you need to look for is:
- The manufacturing process used
- The balance of Amino Acids
- Added ingredients to help with protein metabolism
or muscle recovery
- The presence of any allergenic ingredients such
as: lactose, sweeteners, colours
- Other Ingredients: fillers, gums
Whey Protein Powder Manufacturing
Good quality whey proteins are extracted from whole
milk, shedding the milk fats, sugars and other components.
Old heat based extraction methods destroy protein catalyst
amino acids. Look for modern two stage processes:
Stage 1 - Ultra-filtration process
produces from 25-85% whey protein concentrate. Aim for
70-80%.
Stage 2 – Micro-filtration
and/or ion exchange isolates the protein, and eliminates
the lactose and fat. Ion exchange gives you a higher
proportion of protein in your finished product
Other Manufacturing processes include:
- Crossflow Microfiltration does
have some advantages but is higher priced. This is
more suited to those sensitive to lactose
- Ion Exchange generally results
in higher levels of beta-lactoglobulin, which is known
to be allergenic in some people.
- Instantised – makes mixing
easier
- Hydrolyzation - breaks down the
peptides into smaller pieces, to make them easier
to digest and assimilate. The process uses acid, alkali
or enzyme treatments which can affect the function
of the protein.
Amino Acid Balance
Pure singular free-form amino acids and Amino acid
blends are virtually useless for building muscle. They
need protein. The only exception to this is di-peptide
and tri-peptide bonds, which are key to optimum protein
metabolism. Your body recognises and absorbs di-peptides
and tri-peptides by a special pathway that cannot be
used by single amino acids.
Peptide protein formulas that preserve the essential
bonds, allow the body to retain twice the protein retained
from whole protein foods, and up to seven times the
protein retained from blends of singular amino acids.
Other Supporting Ingredients
Other Ingredients to promote muscle building and recovery
include:
Sweeteners
- Stevia – the best, totally safe sweetener.
It can have a bitter aftertaste if used incorrectly.
- Maltodextrin, honey, glucose polymers, etc –
OK unless you are on a completely whole food [no sugars
or refined carbs] or low carb diet.
- Sucralose – has replaced aspartame as a popular
sweetener. Largely untested.
- Acesulfame k - same chemical family as saccharin.
Still unproven.
- Fructose – part of sucrose, with many adverse
effects on health. Avoid.
- Aspartame – very toxic. Avoid.
Flavours and Other Ingredients
"Natural flavour" generally means MSG. Usually
vanilla and chocolate powders are okay. Avoid strawberry
and banana. Other Ingredients include:
- Xantham gum - some people have difficulty digesting
gums.
- Fillers - calcium caseinate
Look For Products that Contain [measures are per
serve]
- 36g Protein 100% microfiltered whey protein rather
than Ion-exchanged. Blend of: Micro-filtered, Ion-exchanged
and Hydrolyzed protein Isolate are not as good but
more affordable.
- Rich in branched chain amino acids (BCAA’s)
- around 5g of L-glutamine
& 2g Taurine
- Arginine - release of anabolic hormones to promote
muscle growth.
- L-Glutamine added
for enhanced muscle growth, repair, and recovery
- Digestive enzymes – controls protein release
and increases protein absorption
- Low [4.5g] in carbohydrates
- Sweetened with stevia or Sucralose - Safe and approved
sweeteners
- Contains no sucrose, artificial colours or chemical
preservatives
Be wary of products containing Sweeteners: fructose,
maltodextrin, acesulfame k and aspartame
Recommended Product Examples
For
a comprehensive list of USA and Canada based whey products
Best Source for NZ and Australian products[ based
on DietNet recommendations]
BEST IN NZ
Whilst these are examples of NZ and Australian products,
using these guidelines will help you decipher the ‘label
code’ on any whey product. The top 2 Red8 products
were by far the best for quality and value.
Red 8 Protein Plus
- Instantised, low temperature, ultrafiltered whey
protein concentrate.
- ? Sweetened with stevia.
- Not suited to those sensitive to lactose or MSG
- Reasonably priced
Red 8 Microfiltered Whey Protein Isolate
[Lactose Intolerant Version]
- Unflavoured and unsweetened
- Contains lecithin.
- Reasonably priced
Leppinsport Ultimate Whey
- Ultra filtered ion-exchange Whey Protein Concentrate
- Natural Flavours and Sweeteners (Stevia)
- Not suited to those sensitive to lactose or MSG
- Reasonably priced
Leppinsport Active Woman
- Similar to Ultimate Whey but also contains
- Sodium, Potaasium, Calcium, Super Citrimax, L-Carnitine,
Iron, Zinc, Chromium.
- Inexpensive
Biochem Ultimate Lo Carb Whey
- 100% microfiltered whey protein isolate
- No sweeteners.
- Rather expensive
Metagenics Bio Pure - "BioPure Protein
- Patented ultrafiltration/diafiltration process
- concentrates the whey protein and bioactive immunoglobulins.
- Close to organic cows milk used.
- Small amount of maltodextrin – not suited
to whole food diets,
- Low carbs: 1g to each 16g protein
BEST IN AUSTRALIA
Aussie Bodies Perfect Protein.
- Ultrafiltered Whey Protein Concentrate
- Avoid Strawberry - sweetened with sucralose, and
colour has caused bad reactions
Designer Physique - Whey Protein Concentrate.
- Ultra filtered.
- No additives.
- Not suitable for lactose intolerant.
Designer Physique - Whey protein isolate.
[Lactose Free Version]
- Ultra filtered and micro filtered.
- No additives.
Designer Physique - Slim Whey.
Often just a packaging gimmick – may contain
additional L-Carnitine for boosting fat burning.
Key Amino Acids for Maximum Performance & Muscle
Building
|
