Choosing Protein Sources and Supplements

PhotoNut · January 27, 2006

I have seen many people asking about how to choose the right Protein supplements so I thought this might be helpful.

My son is studying for his Personal Trainer Certification through a program accredited by NESTA (National Endurance & Sports Trainers Association). The other day we were talking about Proteins and he showed me a three page section of his study course which I thought was worth sharing with all of you. I will try to include the most important points while keeping this post as brief as possible.

Protein

Dietary proteins are strong compounds that build and repair body tissues from muscles to hair and fingernails. In addition to maintaining the body's structure, proteins speed up chemical reactions in the body, serve as chemical messengers, fight infection, and transport oxygen from the lungs to the body's tissues. The body uses protein only if carbohydrates and fat intake is insufficient. When utilized as an energy source, protein is diverted from the many vital functions it performs for our bodies. Therefore it is crucial that we intake enough carbohydrates and fat so protein is not pulled as a primary energy source.

Proteins are made of smaller units called amino acids. Think of protein as the building block of muscle, and amino acids as the building blocks of protein. When we eat food high in proteins, the digestive tract breaks this dietary protein into amino acids. These amino acids are broken down to different size chains, or groups, to be absorbed in our small intestines. These chains of amino acids are called peptides. The human body can absorb only very small di and tripeptides (chains consisting of two or three amino acids). Larger peptides must be enzymatically broken down (hydrolyzed) before any absorption can occur. Most breakdown and absorption occurs in the proximal section (duodenum) of the small intestine. The human body has approximately one foot of duodenum. Once past the proximal bowel. there is essentially no further protein absorption. Undigested protein passes into the colon where it is a known health hazard.

Beef, poultry, fish, dairy products, eggs, soy, grains as well as some protein supplements have no di and tripeptides. These proteins have average peptide sizes ranging from 60,000 to 100,000 Daltons which require significant breakdown time and limit average absorption to 30% at its best.

People who do not eat animal products can meet their protein needs with plant proteins found in vegetables, grains, and Beans. However, plant proteins lack one or more of the essential amino acids. Therefore a keen sense of combining plant proteins to provide all of the essential amino acids is important. A good example is rice and beans. Each of these foods lacks one or more essential amino acids, but the amino acids missing in rice are found in the beans, and vice versa. Although considered complete proteins, the human body does not possess the necessary enzymes to break down vegetable proteins and most of it ends up in the colon where bacteria gain access to it. Research has shown that most of the gas once thought to come from the Fiber found in vegetarian sources of protein such as beans, is now known to be caused by the undigested vegetable protein instead. Animal proteins, found in such foods as eggs, milk, meat, fish, and poultry, are considered complete proteins because they contain all of the essential amino acids our bodies need.

The following list will describe the different types of protein supplements available on the market today.

Concentrate

This type of protein has 20% to 80% purity, with the remaining consisting of fat and lactose. Could be 20% protein, and 80% fat and lactose; usually the case when not specified in a product. If the concentrate consists of mostly protein, it usually states so in the label. This is one of the cheapest and lowest quality proteins available in the market today.

Calcium Caesinate

This type of protein is even cheaper and lower in quality than “concentrate”.

Isolate

This type of protein has a purity of 90% and up—can only have 10% or less consisting of fat and lactose. Except for Soy Isolates – You should avoid Soy Isolates at all cost.

(Here is an excellent article about Isolates: whey Protein Hydrolizates

Remember that to “hydrolyze” something means to break it down to smaller particles; the key here is how “extreme” the hydrolyzation is. It could be 1/10th of 1% and can still be called “hydrolyzed” by law. If the protein is really high quality, the label will state 100% Whey Protein Hydrolizates. The best protein on the market today is made by Bio Nutritional Research Group (BNRG) and it is called Proto Whey. This is the only protein on the market that is 100% absorbable.

Keep in mind that by law, all ingredients must be listed from greatest amount present in the product or supplement to the smallest amount present. If soy isolates, Calcium caesinate, or a whey concentrate are one of the first ingredients in your supplements, you can be certain you are throwing away your money and being taken advantage of.

Because of the types of protein contained in most if not all protein supplements (with the exception of Proto Whey or any other protein that is micro peptide protein complex from extreme hydrolyzed whey protein fraction), a maximum of 30% of its content can be absorbed by the duodenum or proximal bowel (where all protein is absorbed by the human body). The remainder goes on to the large intestine where it rots and creates gas and GI discomfort. If you are getting gas and discomfort from your protein supplement, you can be certain that it is a low quality protein that your body cannot break down and therefore cannot absorb.

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I am seeing a wound care specialist for an injury I recently got. We had a big dicussion on protein because of it's importance in wound healing and infection prevention. The doctor told me that most people can calculate the right amount of protein for them by multiplying .35 times the amount of weight you wish to sustain. Of course, I you are at 350 pounds and your goal weight is 125, you would want to gradually reduce your intake rather than a sudden drop.

Example: I want to weigh 130 pound. 130 x .35 = 45.5

As in all things here, be sure to follow your doctor's recommendations for you. I know that right after surgery the typical protein amount is 60 grams. This is to help us recover from surgery, and because we are eating a very low fat/low carb diet - which means our bodies are going to be looking for more protein for energy.

NeenBand · February 8, 2006

Whey protien really messes my stomach up. I have IBS and for some reason, (probably milk sensitive) I'm in pain all day if I drink one of these.

I'm also a vegetarian, so getting enough protien will be a challenge. I get it now via soy, legumes, etc.

PhotoNut · February 8, 2006

I cant drink the chocolate, really hurts my stomach. Not sure why. The strawberry and vanilla are ok though. You might be milk sensative. You can mix it in Water.. but, um.. ewww. heh

I'll check into what lactate intolerant folks do.

pattywacker58 · February 8, 2006

Could you please tell me what s the best protien drink to buy that tastes good.

MyKdsDad · February 8, 2006

Exactly! That is the guide by which my DW chooses her Protein. I believe her reference to some of the most absorbable Proteins was "but it tastes gross!" And some of it really does. The after taste is what gets me...I mean, I don't want to be going through the after effects 15 minutes from now. Someone give me a piece of gum or something. YUCK!

PhotoNut · February 8, 2006

The after taste is what gets me...I mean, I don't want to be going through the after effects 15 minutes from now. Someone give me a piece of gum or something. YUCK!

*laughs* Oh do I relate to this. Prior to being banded I was a 4+ cup a day coffee drinker. I found that if you take a drink of coffee after downing the Protein, the taste is washed away completely. The sad thing is, after I was banded coffee tastes so weird and yucky to me that I won't drink it now! How strange is that?? I miss my coffee *sobs*

Anyway, have the missus try drinking some hot liquid afterward. Tea might help, not a tea drinker so I couldn't say for sure. Hey.. I've always disliked tea. I wonder if I will like it now? I should try it! *laughs*

MyKdsDad · February 8, 2006

There ya go! And you and Joy are in the same boat. She dislikes tea hot or cold...but I'll tell her about the hot liquid idea. Thanks p'nut!

BTW, what kind of camera do you have. I shoot a Minolta Maxxum 450 SL 35 mm. You gotta love that auto focus.

PhotoNut · February 8, 2006

I have the Canon digital Rebel and I love it. Although I do have my eye on more pixels. I shoot landscape and wildlife and my prints need to be big.

MyKdsDad · February 8, 2006

So you think the digital format is the best way to go? My Minolta actually has a setting for shooting panoramas (lol...I don't know how to spell it at the moment...brain fart. Those big wide pictures....LOL) And I bought a Coken system to install for those intimate pictures, like weddings and children.