Are you a long-time vegetarian looking for a way to get more protein in your diet?

Are you a meat eater looking to incorporate more plant-based protein?

Do you simply want to improve your overall health?

 

Plant protein has surged in popularity in recent years thanks, in part, to the studies associating animal protein products with increased risk of illness. What's more, plant-based proteins have been found in several key studies to be just as effective at supporting muscle recovery and growth.

 

If you are in the market for an effective plant-based protein, you'll need to know which types should be in your supplement. Let's take a look at the top 4 plant ingredients to mix together for the perfect plant protein supplement.

 

Pea Protein Isolate

First is pea protein isolate. One of the most popular plant-based protein choices, pea protein isolate is an ideal protein source without the dairy-based food allergies of whey.

 

A ground-breaking study published in the Journal of the International Society of Sports Nutrition demonstrated that pea protein isolate was just as effective as whey protein at promoting the following benefits:

 

• May trigger protein synthesis
• May boost recovery
• May increase lean muscle mass (1)

 

What's more, pea protein isolate contains arginine, which is a critical compound for nitric oxide production. (1)

 

Rice Protein

The next ingredient you'll want to use in a plant-based protein is rice protein. Most commonly sourced from brown rice, this protein source is ideal for those with digestive issues. Rice protein is easy to assimilate and highly bioavailable. It has been found in studies to promote fat loss, boost muscle building, and support strength gains. (2)

 

Soy Protein Isolate

Soy protein is found in many store-bought products and has received some negative attention in the last few years; however, soy protein isolate is NOT the same as regular soy protein.

 

Soy protein isolate is processed in a different manner, ensuring it's ideal for digestion and assimilation. It also ranks high in bioavailability. When you're looking for an elite quality plant protein, be sure that it contains soy protein isolate.

 

Studies show that soy protein isolate may be able to support the following benefits:

 

• May boost lean muscle mass growth
• May protect current lean tissue from breakdown
• May support overall health and wellness (3)

 

Wheat Grass Powder

Finally, no plant-based protein is complete without wheat grass powder.

 

Wheat grass exploded on to the health scene about a decade ago when celebrity doctors began to recommend it on a regular basis for overall health and wellness. Wheat grass also happens to be the perfect plant protein counterpart.

 

Wheat grass powder is packed with the following:

 

• Vitamin C & E
• Chlorophyll
• Flavonoids

 

Its impressive nutrient profile makes it ideal for sports recovery. What's more, the antioxidant content of wheat grass powder helps to destroy free radicals, improve cardiovascular risk factors, and support overall health. (4)

 

Conclusion

Why waste time looking for the perfect plant protein when you can make your own?

With the Amino Z Supplement Builder, you can create your own plant protein masterpiece.

 

You can use the ingredients above and even throw in some additions of your own. It's fast, easy-to-use, and inexpensive. Make your own supplement with the Amino Z Supplement Builder.

 

References

1. Nicolas Babault, Christos Païzis, Gaëlle Deley, Laetitia Guérin-Deremaux, Marie-Hélène Saniez, Catherine Lefranc-Millot and François A Allaert. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition. 201512:3.

 

2. Joy JM, Lowery RP, Wilson JM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal. 2013;12:86. doi:10.1186/1475-2891-12-86.

 

3. Hashimoto R, Sakai A, Murayama M, Ochi A, Abe T, Hirasaka K, Ohno A, Teshima-Kondo S, Yanagawa H, Yasui N, Inatsugi M, Doi D, Takeda M, Mukai R, Terao J, Nikawa T. Effects of dietary soy protein on skeletal muscle volume and strength in humans with various physical activities. J Med Invest. 2015;62(3-4):177-83. doi: 10.2152/jmi.62.177.

 

4. Bar-Sela G, Cohen M, Ben-Arye E, Epelbaum R. The Medical Use of Wheatgrass: Review of the Gap Between Basic and Clinical Applications. Mini Rev Med Chem. 2015;15(12):1002-10.

One of the newest crazes to hit the supplement market is thermogenic protein. Just like the name implies, thermogenic protein has a foundation of muscle building protein, which is supported by fat burning ingredients such as L-Carnitine and Yohimbe. Two of the biggest giants in the industry have grabbed on to the new protein craze: MuscleTech Performance series Nitro Tech Ripped vs. BSN Isoburn. Let's review the pros and cons of both of these brands to see which one has a better thermogenic protein product.

 

MuscleTech Performance Series Nitro Tech Ripped

Where can I buy it?

• Here's where you can buy MuscleTech Performance Series Nitro Tech Ripped.

 

Pros of MuscleTech Performance Series Nitro Tech Ripped

MuscleTech isn't messing around when it comes to this thermogenic protein. Right out of the gate, you're getting 30 grams of protein from a unique blend of Whey Peptides, Whey Protein Isolate, and Whey Protein Isolate. This means that MuscleTech is going to be ideal for a post-workout treat. The fast-acting amino acids may help to support recovery, trigger protein synthesis, and promote lean muscle tissue growth. (1-7)

 

MuscleTech also features a great line-up of some proven fat burning thermogenics. Some of these ingredients have been shown to promote fat loss while boosting your metabolic rate. (8-10) Here's the full list:

 

• L-Carnitine L-Tartrate
• CLA (Conjugated Linoleic Acid)
• canephora robusta extract (bean) (Robusta Coffee)
• Green Tea Extract (as Camellia sinensis) (leaf)
• Rose Hip Extract (as Rosa canina) (fruit)
• Kelp

 

Cons of MuscleTech Performance Series Nitro Tech Ripped

The only issue we have with MuscleTech Performance Series Nitro Tech Ripped is the dosage of some of the thermogenic ingredients is under-dosed. If you look at the study samples and how big of a dose they used to get those results, MuscleTech cuts it a bit short. With that said, this is a protein supplement first and foremost and a weight loss support second. It's like a protein shake with a little boost of fat burning but it's still a protein shake.

 

BSN Isoburn

Where can I buy it?

• Here's where you can buy BSN Isoburn.

 

Pros of BSN Isoburn

Just like MuscleTech, Isoburn from BSN focuses on fast digesting proteins. That means it's going to be ideal after your workout or first thing upon waking. Remember, as we mentioned above, those amino acids from the isolate may help to boost muscle building and recovery.

 

As to its thermogenic formula, it features a decent line-up of thermogenic compounds:

 

• Green Coffee Extract
• Blue-Green Algae Extract
• Beta-Carotene
• Pomegranate Extract
• L-Carnitine Tartrate
• Choline Bitartrate
• Banaba Extract

 

Just like MuscleTech, it's offering plenty of protein for muscle building goals and a select line of thermogenic compounds that may support weight loss.

 

Cons of BSN Isoburn

First, BSN doesn't compare with MuscleTech in the gram for gram category. MuscleTech provides 30 grams of protein while BSN is only giving 20 grams.

 

The bigger problem is the thermogenic formula. Since BSN uses proprietary blends, you have no idea how much of each ingredient you're getting. Considering the blend is only 1 gram, you can rest assured that it won't be much. One way to remedy this would be to double the dose. That would effectively give you twice the protein and fat burning agents but it would also burn through your wallet twice as fast.

 

Conclusion

Both brands are great examples of a real thermogenic protein but it's easy to see why we would go with MuscleTech Performance Series Nitro Tech Ripped. It has more protein and more fat burning ingredients than BSN. With that said, BSN Isoburn is still a decent protein that would be a good choice, especially if it was on sale. For a post-workout protein that supports fat burning, try one of these great thermogenic proteins.

 

References

1. Phillips SM1, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204.

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

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008 Mar;87(3):778-84.

9. Brandsch C, Eder K. Effect of L-carnitine on weight loss and body composition of rats fed a hypocaloric diet. Ann Nutr Metab. 2002;46(5):205-10.

10. Igho Onakpoya, Rohini Terry, and Edzard Ernst. The Use of Green Coffee Extract as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials. Gastroenterol Res Pract. 2011; 2011: 382852.

If you're like most people, whenever you head to the supplement store, you eventually find yourself in the protein isle. For most, the choice has always been the same: you go right for the whey protein. For those looking to try something new or for those who have done their homework, the choice is egg protein. Price aside, in the supplement world, is whey protein better than egg protein?

 

Let's take a look at the pros and cons of both to see which protein may be better for your personal fitness goals.

 

Highlights of Whey Protein

 

Whey protein is derived from cow's milk and it is the most popular protein choice in the supplement industry. It is highly bioavailable receiving the highest score on the bioavailability chart. It has numerous studies proving its benefits as a fitness tool to achieve goals in muscle building, fat loss, recovery, and performance enhancement. It has even been shown to be effective in boosting your immune response. Whey protein can be purchased as a concentrate or an isolate. One is not necessarily better than the other. Rather, they each play a role in supplementation timing.

 

Potential Issues of Whey Protein

 

The most common issue with whey protein has to do with allergies. Those who are lactose intolerant may not be able to handle the consumption of whey protein. Considering most of the population is lactose intolerant, this may be why so many manufacturers are placing digestive enzymes into their whey protein products.

 

The other issue, which is not necessarily with the product but with the company procedures, is nitrogen, or amino, spiking. This is where a manufacturer puts amino acids into the protein supplement in order to score a higher nitrogen score, thereby giving the impression that the product has a higher total protein score.

 

Highlights of Egg Protein

 

The majority of egg protein supplements are made of egg whites as this is where the bulk of protein can be found. Just like whey protein, egg protein is extremely bioavailable, also scoring high on the bioavailability chart. Also, just like its dairy counterpart, egg protein has been shown to provide the critical nutrients you need to support goals of muscle building, fat loss, and recovery.

 

Potential Issues of Whey Protein

 

The biggest issue you may hear around the forum chat rooms is that consistent consumption of egg protein powder can lead to a Biotin deficiency. Avidin, a compound found in eggs, can attach itself to Biotin, thereby deactivating it, if the eggs you eat haven't been cooked. The chances of this happening are very unlikely. IF you are an avid egg eater and egg protein powder user AND you're worried about your normal diet not meeting your Biotin needs, simply take the supplement form of it. You can buy Biotin here.

 

Also, those with an allergy to egg, which is not as common as a milk allergy but still prevalent, may have trouble using egg protein powder.

 

Whey Protein or Egg Protein?

 

Both are amazing so which one should you choose?

 

If you can afford it, you should be using both. Having a variety of protein sources will only benefit you as your body is getting nutrients from two different sources. If you need to choose just one, it'll be up to two deciding factors: allergies and price.

 

If you're allergic to one, go with the other. In terms of price, egg protein powder has always been more expensive than whey protein concentrate. If you're on a budget, go with whey protein. If you can afford to splurge, go with egg protein.

 

• Buy whey protein
• Buy egg protein

 

REFERENCES

 

1. Jay R. Hoffman and Michael J. Falvo. Protein – Which is Best? J Sports Sci Med. 2004 Sep; 3(3): 118–130. Published online 2004 Sep 1. PMCID: PMC3905294

 

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