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Tag Archives: benefits of whey protein

  • WPI vs. WPC: What you need to know

    Protein supplements are some of the most beneficial on the planet. While they may not be ‘sexy’ like pre-workouts and creatine, they are arguably more important.

    See, every time you train in the gym you place your body under stress. And this stress tells your body that it needs to build more muscle tissue to ensure that it can better tolerate that stress in the future.

    And what is required to build that new muscle?

    Bingo -- protein.

    In short, if you don't have enough protein in your system to facilitate the development of new muscle tissue, your muscle growth becomes impaired. Which is why you want to make sure you have adequate protein available at all times.

    Which explains why protein supplements are so useful.

    When it comes to supplementing with protein, there are two options that stand above the rest -- Whey Protein Isolate and Whey Protein Concentrate.

    What is Whey Protein?

    What in the world is whey protein?

    First and foremost, whey is a specific part of dairy milk.

    Dairy milk is made up of several individual components, including water, carbohydrates, a multitude of vitamins and minerals, and two distinct proteins -- which are known as casein and whey protein.

    Casein is found in the solid components of milk, whereas whey is found in the liquid components.

    With all this in mind, when people make cheese, the liquid component of the milk is separated from the solid to make it thicker. This watery component is then filtered to extract the whey.

    While whey was once considered a useless byproduct, it is now purified and dried to form a powder.

    And this powder is what we now call whey protein.

    Why Whey Protein?

    The main reason that whey protein has become the most popular type of protein powder is because it is considered a complete protein.

    It is considered complete because it provides you with all nine essential amino acids (which cannot be made in your body and therefore must be obtained through diet), including the three branched-chain amino acids (BCAAs): leucine, isoleucine and valine.

    This ultimately means that it provides your body with everything it needs to build new muscle.

    Whey Protein Isolate VS. Whey Protein Concentrate

    Once whey has been separated from the rest of the milk, it can be refined and processed in a number of different ways, each resulting in a slightly different type of protein powder.

    However, the two most common are Whey protein Isolate (WPI for short) and Whey Protein Concentrate (or WPC).

    But what's the difference, and more importantly, is one better than the other?

    1.    Nutrient Breakdown

    WPI undergoes a more serious process of filtration than WPC. This means that it contains less carbohydrates, less fat, and more protein per serving. In fact, if you were to look at the Amino Z branded WPI and WPC, this becomes apparent.

    Our WPI contains a whopping 90 grams of protein per 100 grams, for only 1.2 grams of carbohydrate and 1 gram of fat.  On the other hand, our WPC contains 80 grams of protein, 6 grams of fat, and 7 grams of carbohydrates (again, per 100 grams).

    While this does not make a huge difference when you are looking at the typical 30-40 gram serving size of protein powder, over time it can start to add up.

    2.    Digestibility

    As I alluded to above, WPI is more refined than WPC. This means that it is absorbed a little bit faster than WPC. But even though this may sound like a big deal, it doesn't appear to have a huge difference when it comes to real-world outcomes.

    In fact, both WPI and WPC are absorbed in less than an hour after consumption. As a result, they have similar effects on muscle protein synthesis, and consequently, similar effects on muscle growth [1].

    Although one notable difference that does need to be considered when discussing the digestibility of these two supplements is related to lactose.

    WPC contains a lot more lactose than WPI.

    As a result, WPI is probably a much better choice for people who are lactose intolerant, or find themselves getting digestive issues after consuming large amounts of dairy [2].

    3.    Price

    Finally, onto the big one -- price.

    Because WPC is much easier to make than WPI, it is noticeably cheaper. It is for this reason a kilogram of our WPI will set you back $34.95, while a kilogram of our WPC only costs $29.95.

    This means that if you are a little bit short on cash, WPC might be a better option for you.

    Take Home Points

    I would argue that 99% of people in the gym should be taking a protein supplement. It ultimately ensures that you have enough protein available to maximise recovery, boosting muscle growth in the process.

    However, when it comes to choosing what type of protein supplement to take, it can get a little tricky.

    WPI contains more protein than WPC on a per serving basis, in conjunction with less fat, less carbohydrates, and a lot less lactose. However, this is reflected in its price, where it is a little more expensive.

    In essence, if you are sensitive to lactose, WPI is a must. If you are short on cash, then WPC is probably the better option.

    And if you fit neither of those categories?

    Go with whatever one you feel is best for you!

    References

    1. Hulmi, Juha J., Christopher M. Lockwood, and Jeffrey R. Stout. "Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein." Nutrition & metabolism 7.1 (2010): 51.
    2. Hoffman, Jay R., and Michael J. Falvo. "Protein–which is best?." Journal of sports science & medicine 3.3 (2004): 118.
  • Whey Protein vs. Plant Protein: Which is Better for Muscle?

    What is Whey Protein?

    Whey protein is a milk-based product. Milk protein is made up of 80% casein protein and 20% whey protein. Companies isolate the whey protein content of milk protein to give you the muscle building supplement that you're familiar with.

     

    Types of Whey Protein

    Whey protein can further be broken down depending on the filtration process. There are three types of whey protein that are widely available in the supplement industry:

     

    Whey Protein Concentrate

    • Used in most protein supplements. Whey concentrate normally contains between 40% and 89% actual whey. The rest is nutrient filler such as simple carbohydrates and fatty acids.

     

    Whey Protein Isolate

     

    Hydrolyzed Whey Protein

     

    Benefits of Whey Protein

    Muscle Building

    • Whey protein supplementation has been shown to promote muscle growth through protein synthesis and an anabolic environment triggered by amino acids in the body.

     

    Protects from Muscle Loss

    • Whey protein supplementation has been shown to be an effective way to protect the muscle you already have gained by preventing catabolism or muscle breakdown.

     

    Recovery

     

    What is Plant Protein

    Plant protein comes from plant extracts that are notably high in protein. Plant proteins usually have to be combined to form what are known as complete proteins, or proteins that contain all of the essential amino acids. There are a few exceptions including pumpkin seeds and soy.

     

    Types of Plant Protein

    Pea

    • Pea protein isolate contains an impressive amount of protein but it is incomplete. It must be combined with another plant-based source to ensure the body gets all of the essential amino acids.

     

    Brown Rice

    • Brown rice protein is highly bioavailable but it's also incomplete so it must be combined with a plant-based source like pea protein.

     

    Pumpkin Seed

    • Packed with protein, minerals, and fatty acids, pumpkin seed is one of the best plant-based protein sources. Best of all, it is a complete protein.

     

    Soy

    • Soy is another complete protein that also promotes cardiovascular health.

     

    Benefits of Plant Protein

    Muscle Building

    • Just like whey protein, plant protein supplements have been proven to promote muscle growth, protein synthesis, and an anabolic environment for results. Plant protein can also help to protect from catabolism.

     

    Recovery

    • Although you may need to combine two different plant protein sources, the amino acids found within complete plant protein can boost recovery after a workout.

     

    Which Protein is Better for Muscle?

    Despite popular belief, studies have shown that whey and plant protein are equally effective at triggering muscle growth, protein synthesis, recovery, and anti-catabolic actions. In fact, it is recommended that you use both a whey and a plant-based protein source to maximize benefits.

     

    Make your own whey or plant protein supplement with the Amino Z Supplement Builder. You can combine the ingredients you want at the dosages you need to maximize your muscle building gains.

     

    References

    1. Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab. 2007 Jan;292(1):E71-6. Epub 2006 Aug 8.

     

    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

     

    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

     

    1. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

     

    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

     

    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.

     

    1. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.
  • Optimum Nutrition Pro Gainer vs. Optimum Nutrition Pro Complex

    What is Optimum Nutrition Pro Gainer?

    Optimum Nutrition Pro Gainer is one of the industry staples for mass gaining. It provides 650 calories per serving with 60 grams of protein! This protein-focused mass gainer may be exactly what you need during bulking season to maximize mass gains while limiting fat gains when compared to other gainers that are high-calorie, carbohydrate, not protein-based.

     

    Highlights:

    • 650 calories and 60 grams of a protein blend per serving
    • Features Whey Protein Isolate, Whey Protein Concentrate, Calcium Caseinate, Egg Albumin, Hydrolyzed Whey Peptides, Glutamine Peptides – Great for hours of amino acid delivery
    • 85 grams of carbohydrates – Ideal for restoring muscle glycogen levels
    • 8 grams of healthy fats – Necessary for healthy hormone levels

     

    Why You Should Use Optimum Nutrition Pro Gainer

    Unlike some of the supplements out there that provide over 1,000 calories from simple carbohydrates, Optimum Nutrition Pro Gainer has a realistic approach to healthy mass gaining. At 650 calories, Optimum Nutrition Pro Gainer is an effective tool for pushing your caloric threshold while supplying the body with muscle building amino acids, glycogen-restoring carbohydrates, and healthy fats. This balance may help to boost recovery and build muscle mass while limiting the amount of weight gain from fat.

     

    Optimum Nutrition Pro Complex also supplies 60 grams of muscle supporting protein but at a fraction of the calories. One serving of Pro Complex provides 270 calories with the same amount of protein as Pro Gainer. The implication here is that Pro Complex may be best suited as a lean gainer, not a mass gainer.

     

    Things to Watch Out for With Optimum Nutrition Pro Gainer

    Aside from artificial sweeteners, the only thing I'd point out would be the inclusion of synthetic vitamins and minerals. If you're not taking a multi-vitamin or a single vitamin or mineral supplement, then you wouldn't have to worry about this. If you're currently taking a supplement for vitamins and minerals, I'd recommend stopping that supplement until you finish with O.N. Pro Gainer. Too much of a vitamin or mineral supplement could have side effects including toxicity.

     

    What is Optimum Nutrition Pro Complex?

    Optimum Nutrition Pro Complex is a protein supplement providing you with 60 grams of protein from isolate and hydrolyzed sources. Pro Complex only has 1 gram of fat and 5 grams of carbohydrates per serving, making it an ideal post-workout or lean gains supplement.

     

    Highlights:

    • 270 calories per serving
    • 60 grams of protein from the following sources: Whey Protein Isolate, Hydrolyzed Whey Protein Isolate, Egg Protein, Hydrolyzed Egg Protein, Leucine Peptides
    • Ideal for low-carb, low-fat diets
    • Focus is on muscle recovery via rapid digesting proteins

     

    Why You Should Use Optimum Nutrition Pro Complex

    With 60 grams of protein coming from all isolate and hydrolyzed sources, Pro Complex is one of the best post-workout supplements on the market.

     

    After a workout, your muscles require immediate nutrition. Isolate and hydrolyzed protein is known to be the fastest digesting protein available, ensuring your lean muscle mass receives the amino acids it needs to spark post-workout recovery and growth.

     

    Things to Watch Out for With Optimum Nutrition Pro Complex

    If you intend to use Pro Complex after a workout, it's important to note that simple carbohydrates are a necessity to restore glycogen levels and decrease cortisol levels, assuming you aren't following a carbohydrate-restricted diet such as the Keto Diet. Since Pro Complex only has 5 grams of carbohydrates, I'd recommend pairing it with a healthy carbohydrate source such as a bowl of oat-based cereal (e.g., Cheerios) but only for after a workout. At any other point, it's fine on its own.

     

    Which Supplement Should I Buy?

    Realistically and ideally, you could be using both depending on your goals. If you want to gain mass without the added fat weight, also known as lean gains, you could pair these two up, taking Pro Gainer in the morning or an hour before a workout. You could then finish a workout by using Pro Complex, which is going to provide those fast digesting amino acids.

     

    If you don't care about the amount of fat you gain, such as during bulking season, then you could use Pro Gainer several times per day for the extra calories and protein.

     

    If you want to lose weight and focus on toned, lean muscle, go with Pro Complex, it's lower in calories and fits in perfectly with a low-carb lifestyle.

     

    References

    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002

     

    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

     

    1. Norton, Layne, Layman, Donald. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr. February 2006 vol. 136 no. 2 533S-537S.

     

    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

     

    1. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

     

    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
  • Dymatize ISO 100 vs. MusclePharm Combat Powder

    What is Dymatize ISO 100?

    Dymatize ISO 100 has a formula that focuses on hydrolysed whey and whey isolate protein, the fastest digesting proteins on the market. Free from unnecessary additives, ISO 100 is an ideal protein supplement for muscle building and weight management.

     

    Highlights:

    • Contains 25 grams of protein per serving (Combat Powder also contains 25 grams of protein; however, not from the same sources)
    • Fastest rate of digestion for any protein source – Ideal for post-workout
    • Scores 101 out of 100 on the bioavailability scale – No need to worry about wasting protein during digestion
    • No unnecessary ingredients such as vitamin and minerals

     

    Why You Should Use Dymatize ISO 100

    Dymatize ISO 100 is an ideal supplement to be used post-workout as the formula is isolate-based. This means that the protein is rapidly broken down into amino acids that can be used for muscle building, muscle repair, and recovery.

     

    As for quality, Dymatize ISO 100 can't be beat. Its bare essentials formula sets it apart from other protein powders on the market.

     

    Things to Watch Out for With Dymatize ISO 100

    Its strength is also its weakness. Since Dymatize ISO 100 is an isolate-based protein, it ignites in an explosion of amino acids and quickly fizzles out. As mentioned above, it is perfect as a post-workout supplement when your muscles need it most. It's also great for when you first wake in the morning as it can be a healthy way to break your fasting.

     

    As a meal replacement or as a way to suppress your appetite for hours on end, it may not be your best choice. In this case, you'd want to choose MusclePharm Combat Powder as it contains a variety of protein types, which provide amino acids immediately and over the course of several hours.

     

    What is MusclePharm Combat Powder?

    Just like Dymatize ISO 100, Muscle Pharm Combat Powder is a high-quality protein that is free of unnecessary additives like synthetic vitamins and minerals.

     

    Highlights

    • Contains 25 grams of protein per serving
    • Made up of a protein blend, which allows it to be used for more options than ISO 100
    • Does not contain unnecessary additives – Focus is on protein
    • User reports are consistently commenting on how great the taste is

     

    Why You Should Use MusclePharm Combat Powder

    Unlike ISO 100, Combat Powder is a protein blend, containing the following protein types: Whey Protein Concentrate, Whey Protein Isolate, Whey Protein Hydrolysate, Micellar Casein, Egg Albumin. As a blend, it's going to be far more versatile than ISO 100.

     

    Where ISO 100 is king of post-workout nutrition, Combat Powder can be used at any point during your day. It's great as a meal replacement, pre-workout snack, or bedtime snack. However, if you want to maximize post-workout nutrition, Combat Powder can't stand up to the efficiency of ISO 100.

     

    Things to Watch Out for With MusclePharm Combat Powder

    There are two small issues with Combat Powder: First, it contains artificial sweeteners, which is only a problem if you have a sensitivity to these.

     

    Secondly, Combat Powder contains L-Leucine, L-Isoleucine, and L-Valine, which is a common method used for nitrogen spiking. This is when companies throw in additional amino acids to get a higher gram per serving with the total protein count. Even with the amino acid additions, Combat Powder is going to be one of the best in the industry.

     

    Which Supplement Should You Choose?

    The short answer is both.

     

    ISO 100 and Combat Powder have their individual strengths that would be ideal when put together. Combat Powder can act as an effective meal replacement or pre-workout snack while ISO 100 is going to help maximize post-workout recovery.

     

    References

    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.

     

    1. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.

     

    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan; 136(1 Suppl):269S-73S.

     

    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

     

    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
  • Achieve Your 2018 Goals with L-Arginine, Protein, and Creatine

    The New Year is approaching fast and it's right about now that resolutions and goals are being made for 2018. Losing weight and building muscle are the most popular goals each year and while the foundation of these goals is built around nutrition and exercise, supplements can dramatically increase your chances for success. Three supplement ingredients in particular, L-arginine, whey protein, and creatine, can help you achieve your fitness goals.

     

    What is L-Arginine?

    L-Arginine, a non-essential amino acid, has a variety of duties in the body, including assisting with protein production and utilization.

     

    Benefits of L-Arginine

    L-Arginine is an ideal pre-workout ingredient to use as it can support several fitness benefits including performance, weight loss, and muscle building. Studies suggest that L-arginine can support the following:

     

    • May enhance exercise performance via increased nitric oxide production
    • May promote muscle building through increased work output
    • May support post-workout recovery by reducing inflammation and alleviating soreness

     

    How Can L-Arginine Help You Achieve Your Fitness Goals?

    Studies show that L-arginine is a potent nitric oxide booster, which may help with increasing performance. Better performance may equate to being able to achieve specific acute variables for muscle building, performance enhancement, or fat loss. What's more, L-arginine can support post-workout recovery to get you back in the gym faster.

     

    Create your very own supplement for 2018 by using the Amino Z Supplement Builder. Providing you with only scientifically proven ingredients, the Amino Z Supplement Builder lets you choose which ingredients to use and the dosage of each.

     

    What is Whey Protein?

    Whey protein has become a staple in most homes for muscle building or meal replacement. Whey protein can come in concentrate or isolate form. It provides the amino acids you need to support a variety of fitness goals.

     

    Benefits of Whey Protein

    Countless studies have been focused on whey protein and it has applicable benefits inside and outside the fitness world. Studies show that whey protein can be used for the following benefits:

     

    • May promote lean muscle growth via increasing the anabolic environment inside the body and boosting protein synthesis
    • May enhance post-workout recovery by providing muscle repairing amino acids
    • May ensure healthy weight management as a health meal replacement option

     

    How Can Whey Protein Help You Achieve Your Fitness Goals?

    If you want to build muscle, whey protein is a necessity. It contains amino acids, which have been shown to promote anabolism and muscle growth. Whey protein is also an ideal supplement for performance athletes as it may help with recovery and gains. Those looking to lose weight can use it as a meal replacement.

     

    What is Creatine?

    Creatine has been used just as long as whey protein and it's considered one of the veterans of the industry. This amino acid by-product provides the muscle tissue with a direct form of usable energy called adenosine triphosphate (ATP).

     

    Benefits of Creatine

    The newest forms of creatine are rapidly absorbed by the body and provide a number of scientifically validated benefits including:

     

    • Converts into adenosine triphosphate (ATP) which may increase energy levels and force output
    • May be able to increase intra-workout strength levels – In turn, this may help to promote muscular hypertrophy
    • May support post-workout recovery

     

    How Can Creatine Help You Achieve Your Fitness Goals?

    Once converted, creatine provides the preferred form of energy for muscle tissue. This can dramatically enhance your intra-workout or competition performance. It's also going to be a key factor in your recovery and how quickly you get yourself back into the gym.

     

    Make sure that 2018 if your year for fitness success. Try the Amino Z Supplement Builder today!

     

    References

    1. K. Hnia, J. Gayraud, G. Hugon, M. Ramonatxo, S. De La Porte, S. Matecki, et al. L-Arginine Decreases Inflammation and Modulates The Nuclear Factor-?b/Matrix Metalloproteinase Cascade In Mdx Muscle Fibers. Am J Pathol, 172 (6) (2008), pp. 1509-1519.

     

    1. B.I. Campbell, P.M. La Bounty, M. Roberts. The Ergogenic Potential of Arginine. J Int Soc Sports Nutr, 1 (2) (2004), pp. 35-38.

     

    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.

     

    1. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.

     

    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan; 136(1 Suppl):269S-73S.

     

    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

     

    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

     

    1. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.

     

    1. Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.
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