Protein

The best protein to consume is human flesh

Protein Powder 

A convenient, simplistic and isolated way to consume more of this macronutrient.

"Can you guess what food we might eat to most effectively provide the building blocks for our replacement protein? The answer is human flesh. Its protein has just the amount of need amino acids.” [1]

Now before you go out and take your gym partners arm off for a post workout snack, stop. Eating humans is illegal and frowned upon. The good news is Protein powder is a much easier way to increase protein synthesis (plus it’s less unethical).

How Much

I’ve often heard that 20grams of protein is maximally beneifical for protein synthesis. This is largely flawed. Why would a 50kg woman and a 110 kg man consume the same amount of protein for different function or goals? They wouldn’t, each person is an indivaual and responds in their own way. Grams per Kilo per day is the most simple and accurate measurement system without going too deep.

What do the nutritional experts say?

The Current RDA of 0.8 g/kg/d was based on needs of sedentary subjects. But we need much more as athletes. Currently, endurance athletes require 1.0-1.4 g/kg/d, while strength athletes require 1.4-1.8 g/kg/d to achieve nitrogen balance. In extreme cases of exercise stress, short-term (lasting about one or to weeks) protein requirements may be between 2.0-3.0 g/kg/d. [2-6]

If you want Hypertrophy (expansion of muscle mass) then sitting at 1.8g per kilo of bodyweight per day is enough according to studies run by credited scientists.

What you will notice is if you read forums (especially one selling  supplements) the limit will be almost double. Why? Because they sell protein, if you believe you need more protein you will buy more protein. That’s marketing 101.

For muscle building it's best to stay around 1.8-2.2 g/kg/d.

What Kind of Protein Powder should I use?

Whey Protein Concentrate (WPC)

WPC is one of the mostly commonly found and used powdered sources. Most of the tubs you see sitting on the shelf are comprised of WPC. The down side to Whey is it is formed as a biproduct of Milk. Argely being the wrong choice for those who are lactose intolerant, have sensitive stomach or hold their health as a priority. WPC can be absorbed realitvely quick by the body. Protein content can range in Whey Protein Concentrate from 33-85%. Whey Protein has the closet amino acid profile for full protein systhesis while also being cheaper to produce than others at a high quality, hence why it is so popular.

Whey Protein Concentrate (WPI)

Isoleting the protein compounds allows the amount per scoop to be exceptionay higher and having greater assilimation without disruption for those who are lactose intolerant. Isolationg at such strength also removes most nutirtents from the powder. WPI can be absorbed realitvely quick by the body. Protein concentrate can sit at 90%+.

Casein

Another milk by-product with a much slower absorption rate.  Casein is most popularly used as a compound before bed for a slow release of protein while the body is fasting. If it’s concerning health then casein is something to avoid, in studies recorderd by the China Study just 20% consumption of Casein protein caused cancer recpetors to grow in test rats. Before questioning, read the book.

Vegetable Protein

There is a mountain of completing research showing that “low quality” plant protein, which allows for slow and steady synthesis of new proteins, is the healthiest of protein [1]

 Ranging from soy protein to brown rice protein a mixture of vegtable compounds can give the body additional nutritents, slow and steady assimilation and limited side effects. The only downside is the taste. Eating flour stacks up with some of these powders. 

Conclusion

Balancing internal health, assimilation and protein synthesis Vegan Protein has a greater effect on the human body. Followed by WPC for affordability and Amino Acid Profile. 

 

Article Written By Chaz Monaghan 

Qualifications: BExSc. BHM. GDipAExp DipExp

 

 

1.   T. Colin Campbell, Thomas M. Campbell (2007). The China Study: The Most Comprehensive Study of Nutrition Ever      Conducted. : Wakefield Press, 2007.

2.     Watson, R.R. (Ed). Handbook of Nutiriton in the Aged, CRC, Boca Raton, FL, 1994

3.     Jackson, C.G.R., Nutiriton for the Recreational Athlete, CRC, Boca Raton, FL, 1995

4.     Ruud, J.S. Nutiriton in Exercise and Sport, third edition, CRC, Boca Raton, Fk, 1998

5.     Wolinsky, I. (Ed). Nutiriton in Exercise and Sport, third edition, CRC, Boca Raton, FL, 1998

    6.     Tarnoposky, M., Gender Differences in Metabolism, Practical and Nutirtonal Implications, CRC, Boca Raton, FL, 1998.