protein guide pdf - Optimum Nutrition

COMPLETE GUIDE TO
PROTEIN
AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING
Basics of Protein
What Benefits
does protein have
in the body?
Protein is an essential nutrient and a key component of a healthy
diet. It provides amino acids for numerous physiological functions including muscle building and
maintenance and supporting the prevention of muscle loss. Adequate protein consumption can
be beneficial for numerous types of athletes and active people. For bodybuilders, or physique
athletes, adequate protein consumption is the cornerstone of their diet and one of the main tools
in the quest for larger muscles and a lean physique. Endurance athletes may also benefit from
diets consisting of optimal amounts of protein. Recovery is a central focus of the endurance
athlete and the consumption of adequate protein can help aid that process. Team sports athletes,
which often use a combination of endurance and strength exercise, can also benefit from optimal
protein intake for these same reasons. The aging population, primarily consisting of the fastgrowing “baby boomer” generation, can encounter unique challenges including muscle loss and
declines in strength as part of the normal aging process. Protein, accompanied with strength
training, can be of great benefit to this age group because it can help maintain muscle mass and
strength as part of a healthy diet and exercise program.
A QUICK LOOK AT THE DIFFERENT
TYPES OF
PROTEIN
Whey Proteins
About 20% of the protein in milk is whey. Whey proteins are quickly and easily digested
(hence the “fast-acting” description that they’re often given), and they have Essential
Amino Acids (EAAs)–including the three Branched Chain Amino Acids (BCAAs) and other
microfractions. Whey protein is quickly digested and therefore amino acids are delivered
quickly to muscles in order to help start the muscle building process.
Casein Proteins
About 80% of the protein in milk is casein.
Often referred to as a “slower-acting”
protein because it is digested and absorbed
more slowly than other proteins like whey,
casein proteins are especially useful when
taken at bedtime or in between meals,
so that amino acids can be delivered to
muscles for a longer period of time. When
casein is consumed it enters the stomach
where it mixes with stomach acid to form
a “clump,” which takes longer to digest and
empty from the stomach compared to other
proteins that don’t clump. Whey does not
exhibit these properties, and therefore is
absorbed faster than casein.
Egg PROTEINS
Egg is a complete protein meaning that it
contains all of the essential amino acids
required by your body for your protein
synthesis. Additionally, eggs are dairyfree, highly bio-available, and a great
alternative to whey, casein, and whole milk
proteins for those with milk allergies or
lactose intolerance.
SOY Proteins
Soy protein is the only naturally occurring
non-animal based source of complete
protein. This means that it provides
all of your essential amino acids and is
vegetarian/vegan friendly. Soy can be a
great alternative for vegetarians looking
to supplement their diet with protein.
BEEF Proteins
Beef protein is a complete protein that
provides all of your body’s essential amino
acids. Beef protein supplementation
provides an additional protein alternative
to consuming dairy as part of your protein
supplementation regimen.
PLANT Proteins
Plant sources of protein can potentially
include rice, pea, hemp, potato, alfalfa,
chia, flax, and more. Plant protein provides
an additional alternative source of nondairy protein supplementation and may
include additional beneficial components
that naturally occur in the plant.
TYPES OF
PROTEIN
IN SUPPLEMENTS
HWPI
Hydrolyzed Whey Protein Isolate – HWPI is
whey protein isolate that has been further
broken down into smaller components
called peptides that are easier to digest
allowing for fast absorption into the
bloodstream.
WPI
Whey Protein Isolate – WPI is a concentrated
whey protein that contains greater than
90% whey protein. Isolate protein contains
less fat, cholesterol, and carbohydrates
than its concentrate counterpart, so WPI
may be a good option for someone watching
their fat and carb intake.
WPC
Whey Protein Concentrate - WPC is a
concentrated whey product that contains
40-90% whey protein
MPI
Milk Protein Isolate – MPI is a concentrated
milk product that contains greater than
90% milk protein
MPC
Milk Protein Concentrate – MPC is a
concentrated milk product that contains
40-90% milk protein.
Micellar Casein vs. MC
Micellar Casein is the slowest digesting
form of casein. It is separated from milk
through an ultrafiltration process. One
of Micellar Casein’s unique properties is
its ability to gel during digestion so it can
release a steady flow of amino acids over
several hours.
THE ISOLATE VERSIONS OF WHEY
AND MILK PROTEINS GENERALLY
HAVE FEWER CARBOHYDRATES AND
FAT THAN THEIR CONCENTRATED
COUNTERPARTS. THIS MAY BE MORE
SUITABLE FOR SOMEONE WHO IS
LOOKING TO GET PROTEIN WITHOUT
THE EXTRA FAT AND CARBS. THE
ISOLATE VERSIONS MAY ALSO BE
BENEFICIAL FOR SOMEONE WHO IS
TRYING TO CONSUME LESS LACTOSE.
sELECTION Process
TIMING
WHEN
IT COMES TO PROTEIN, it’s not just what you take; it’s when you
take it. Although the human body processes protein every time that you consume it, there are certain
instances when your system is more receptive to protein. More specifically, there are times when
you should consume different kinds of proteins. Don’t miss out on these five important occasions.
WHEN SHOULD I TAKE MY PROTEIN?
FIRST THING IN THE MORNING: The period
between when you go to bed and wake up in the
morning is the longest that your body goes without
food. “Break the fast” with protein. In addition to
providing much needed amino acids for muscle
maintenance and rebuilding, proteins provide
energy. Opt for a faster-acting protein like whey
first thing in the morning.
PRE-WORKOUT: By drinking a protein shake
about an hour before your workout, you’ll ready
your body for growth with BCAAs and other
essential amino acids. Whey and egg proteins
are a good choice, because they are easy to
drink and easily digested.
POST-WORKOUT: The 30-60 minute timeframe
following exercise is a critical window of time
to consume protein. Enzymes and hormones
are actively repairing and rebuilding exerciseinduced damage as well as replenishing glycogen
stores, so your muscles are especially receptive
to nutrients. By supplying a post-workout
recovery protein containing whey, casein, egg,
and simple carbohydrates during this “window”
of opportunity, you’ll help ensure that you’re
recharged and ready for your next training
session.
BETWEEN MEALS: Consuming a protein shake
in between meals not only helps support
muscle protein synthesis, it may also help
with satiety – so choose a product with one or
more of these proteins if weight management
is part of your goals.
BEFORE BED: During the night, the body may
go for long periods of time without any food or
drink. Casein protein breaks down more slowly
which will help feed your muscles while you sleep.
Prepare your body for the long fast ahead with a
casein protein shake a half an hour before bed.
Unlike whey which is rapidly broken down in the
gut, casein is digested at a much slower rate
releasing its amino acid constituents over several
hours throughout the night while you sleep. For
this reason, casein is commonly referred to as a
slow-released protein.
#1
TECHNICAL TALK
VS.
#2
PURE PROTEIN PERCENTAGE is another way to compare proteins. While the Nutrition Facts panel tells you
how much protein is in each serving, the protein percentage tells you how pure your protein is. To calculate,
Divide the grams of protein in a single serving by the serving size and multiply by 100. Here’s
an example using two different proteins. The first contains 24 grams of protein and has a serving size of 29.4
grams; the second contains 26 grams of protein in a 35 gram serving size. At first glance, the second choice
appears to provide more protein. However, using the pure protein calculation, you realize that the first protein
is actually a better value because it has a higher purity level. This calculation works best on single-source
proteins. Meal replacements, blends and gainers can include vitamins, minerals and other ingredients that
alter the end result.
PROTEIN #1
PROTEIN #2
24 g protein / 29.4 g serving size x 100
= 81.6% pure protein
26 g protein / 35 g serving size x 100
= 74.3% pure protein
BEST
PRACTICES
A balanced and healthy diet should always serve as the primary source of protein.
However, sometimes (especially during periods of intense exercise) it may be helpful to
utilize protein supplementation to assist you in reaching your protein intake goals. Be
sure to discuss any exercise program and protein supplementation with your physician
or licensed health care provider.
There are several ways you can add variety to the consistency and taste of your protein
shake. First, you can use milk instead of water for a more robust and creamier taste.
Secondly, you can use more or less milk/water in order to modify the strength of your
shake’s flavor. Use less liquid for more taste and flavor, and more liquid a milder taste
and thinner texture.
There are other fun ways you can change up the way you take your protein supplement.
Casein tends to have a “thicker texture which allows it to freeze well in to ice cream”
taste, which can be remedied by freezing your casein shake and eating it like ice cream.
DETAILS Matter
CHECK YOUR LABELS CAREFULLY
1 NUMBER OF SERVINGS PER CONTAINER.
Q
A
: What is the difference
between concentrates, isolates, and hydrolysates?
: These are terms that
indicate the type and
extent of processing that
has been done to a particular
protein. Concentrates have much
of the water, carbohydrates,
lactose, minerals, and fat
removed so the protein content
is much more concentrated
than it was before processing.
Protein concentrates range
from 34%-85% protein, but
most reputable manufacturers
use at least 80%. Isolates are
further stripped of non-protein
materials to yield purity levels
of 90% or higher. Because of
the extra steps, energy, and
processing losses, protein
isolates are more expensive
than protein concentrates.
Hydrolyzed proteins or protein
hydrolysates are proteins that
have been partially broken
down (also called pre-digested)
into smaller pieces, known as
peptides so they get into your
system quicker. Hydrolysates
are generally more expensive
than isolates and concentrates
because extra processing steps
are required. In the end, all of
these protein types are highly
nutritious and basically provide
similar benefits, but isolates and
hydrolysates offer purity and
performance advantages over
concentrates.
Pay attention to this number. Some brands cut costs with
cheap “filler” ingredients. So, while you may be getting 2,
5, or 10 lbs of something, you’re getting significantly fewer
servings than you would with a more reputable product.
Better yet, figure out how much total protein you’re getting by
multiplying the grams of protein per serving by the number of
servings per container. Example 24 grams of protein/serving
x 80 servings/container = 1,920 grams of protein/container.
Like the pure protein percentage equation, this formula works
best for straight protein powders.
2 AMOUNT OF PROTEIN PER SERVING.
The number of grams of protein per serving is probably the
most important aspect of protein powders. Seems obvious,
but many people overlook this step assuming that either
all proteins are about the same or that the most expensive
powders contain more protein. Don’t make this mistake;
check the Nutrition Facts panel to make sure you’re paying for
protein, not just fancy marketing.
3 ORDER OF INGREDIENTS.
By law, ingredients in a food or supplement product should
be listed from most to least abundant, or in technical speak:
descending order of predominance. The importance of this
becomes clear once you start shopping around. If, for example,
two products are similarly priced, but one contains a greater
amount of a less-expensive protein (you know this since
the cheaper protein is listed ahead of the more-expensive
protein source in the ingredients) you know that product is a
lesser value. Also, don’t get fooled by the hyped-up adjectives
that some companies use to describe common ingredients.
Sodium chloride is just salt; proteinaceous avian nucleus
extract is egg yolks; all quality whey protein concentrates are
ultrafiltered and contain microfractions like alpha lactalbumin,
beta lactoglobulin, lactoferrin, and glycomacropeptides.
4 MANUFACTURED BY OR FOR?
Contrary to what you might think, many companies don’t
develop, manufacture, or even distribute any of their own
products; they either put their labels on common formulas
or have unique formulas created by an external factory. This
typically adds considerable costs, which are ultimately passed
along to their customers. Phrases like “manufactured for,”
“distributed by,” or “packed for,” let you know that someone
other than the company that you’re buying from made the
product. True manufacturers have made the investment in
the processing equipment and quality control procedures
required to consistently offer the best products. So, choose
“manufactured by” products whenever possible.
1
2
3
4
Protein Solutions Designed for Anybody Anytime
USAGE
OCCASION
ALLPURPOSE
MOST
POPULAR
MOST
ADVANCED
DIETARY
CONCERNS
FIRST THING IN
THE MORNING
PROTEIN
ENERGY
PROTEIN
ENERGY
PROTEIN
ENERGY
NATURALLY FLAVORED
OATS & WHEY
PRE-WORKOUT
PERFORMANCE
WHEY
GOLD STANDARD
100% WHEY
PLATINUM
HYDROWHEY
NATURALLY FLAVORED
100% WHEY
POST
WORKOUT
PERFORMANCE
ISOLATE
GOLD STANDARD
100% WHEY
PLATINUM
HYDROBUILDER /
PRO COMPLEX
NATURALLY FLAVORED
100% WHEY
BULKING /
BUILDING MASS
SERIOUS
MASS
SERIOUS
MASS
PRO COMPLEX
GAINER
NATURALLY FLAVORED
100% WHEY
IN BETWEEN
MEALS
PERFORMANCE
WHEY
GOLD STANDARD
100% CASEIN
PLATINUM
HYDROBUILDER /
PRO COMPLEX
NATURALLY FLAVORED
100% WHEY
BEDTIME
GOLD STANDARD
100% CASEIN
GOLD STANDARD
100% CASEIN
PLATINUM TRICELLE CASEIN
NATURALLY FLAVORED
100% CASEIN
PRODUCT Comparison
USA (800) 705-5226 • INTL (630) 236-0097
NO
*Based on a 2 scoop
serving size
YES
YES
NO
CAFFEINE FROM
NATURAL RESOURCES
YES
*Based on a 2 scoop
serving size
YES
NO
NO
NO
ADDED BCAAs &
GLUTAMINE
12
-
MICRONIZED
BCAAs
-
L-THEANINE &
LACTIUM®
-
CREATINE &
BETAINE
OTHER INGREDIENTS
ADDED VITAMINS & MINERALS
SIMPLE VERSION AVAILABLE
-
WHOLE GRAIN
OATS
-
-
ADDED BCAAs
B VITAMINS &
VITAMIN E
0-1
6
0
0.5-1
0-0.5
0
0
0.5
0.5-1
0
0
0.5
0.5
0
0
0.5-1
0
1.5-2
SATURATED FAT (G/SERVING)*
TRANS FAT (G/SERVING)
1-2
1-1.5
0.5
1
1-2
1
1
2-2.5
FAT (G/SERVING)*
1.5
0-1
≤1
13-15
4
0-1
36
1
0-1
0
1-2
1
0
0
<1
2-3
2
1-2
SUGARS (G/SERVING)*
DIETARY FIBER (G/SERVING)*
0-1
1-2
20
24
22
70
35
24
3-4
2-4
24
60
5-6
2-3
30
30
4-6
30
7-8
CARBOHYDRATES (G/SERVING)*
CALORIES*
PROTEIN (G/SERVING)
4
100
190-200
430
120
110-130
270
150-160
170-180
140
28-30
52
2
4
113
32-34.5
9
18
30-33
75-76
4
6
39-41
3
2
41-43
50-52
SERVING SIZE (G)*
DIFFERENT FLAVORS
1.72 LB
3 LB
3.73 LB
2 & 4 LB
1, 2, 3, 5, & 10 LB
SIZES
PLATINUM
HYDROBUILDER
PLATINUM
TRI-CELLE CASEIN
PLATINUM
HYDROWHEY
PRO
COMPLEX*
the building blocks, but even
the best sources won’t build
new muscle without the
proper stimulus and sufficient
recuperation. So, make sure
that you’re eating a sensible
diet, training regularly and
intensely, staying well hydrated,
and getting at least 7 hours of
sleep every night.
1.65 & 3.3 LB
•Protein provides
1, 1.75, & 3.5 LB
carefully and stick with a
reputable brand, so you’re
confident that you’re getting
what you’re paying for.
2.26 LB
•Read your labels
4.95 & 2.29 LB
acting protein in the morning
and before workouts, a
recovery formula after
workouts, and a slowerdigesting protein between meals
and before bed.
NATURAL 100%
OATS & WHEY
•Try to use a faster-
2:1:1
RECOVERY
daily protein goal out over
4-6 smaller meals & snacks.
Doing so helps ensure better
absorption and consistent amino
delivery day and night.
GOLD STANDARD
100% CASEIN
•Spread your total
GOLD STANDARD
100% WHEY
eating about 1/2 to 1 gram
of protein per pound of
body weight per day from a
combination of high protein
foods and supplements. If
you’re very active, trying to
add significant lean mass, or
following a carb-conscious meal
plan aim towards the higher end
of this guideline.
PROTEIN
ENERGY*
•MAKE SURE that you’re