- Protein formulas typically provide predominantly protein (usually more than the so-called weight gainer formulas).
- Protein contributes to the growth or maintenance of muscle mass, and also to the maintenance of normal bones. (These statements have been scientifi cally proven and authorized by the European Food Safety Authority.)
- There are different sources of protein: animal or plant proteins, and they can be in the formulas by themselves or more than one type mixed together.
- Proteins are made up of chains of amino acids. When consumed, they are broken down so that the body can use the individual amino acids to build up many different substances from muscle tissue to hormones.
- There are 9 so-called essential amino acids (Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine) that have to be provided by the diet ("normal" foods and supplements), because the body cannot synthesize them. All the other amino acids can be built up from the essential nine by your body, but to be more efficient, it's good to provide all the amino acids.
- The amino acid composition tells you how useful a protein source or product is. Does it have all the 9 types of essential aminos, what nonessential ones are in the product, and what is the exact ratio between them?
- All animal proteins are so-called "complete proteins", because they provide all 9 types of essential aminos. Not every plant protein is "complete"!
- When choosing a protein, look at how many types of amino acids it has!
- Different proteins can have different digestion rates, slower or faster! Around training, faster one can be more useful, but at other times, like before bed, slower types are preferred.
Whey proteins are the most popular proteins that come from milk. Complete protein. They can contain lactose, but lactose (carbohydrate) free versions are available as well! Whey isolates are "purer" than whey concentrates, because they contain less sugar and fat, and more protein. Tends to be faster absorbing.
The other, dominant component of milk's protein. Complete protein. Also popular with good amino acid profile and slower absorbing characteristics. Undenatured micellar casein is regarded as better quality than sodium caseinate.
TOTAL MILK PROTEIN
Complete protein. You get a total milk protein when milk\'s protein is extracted as it is so that it contains both casein and whey proteins in their natural ~80:20 ratio. Tends to be slower absorbing.
Egg white protein is one of the first popular and complete protein supplements used by bodybuilders with great success. In many scientific works it's used as the base standard every other protein is compared to. One great advantage of Egg white protein is that it's not a milk protein, thus lactose intolerant people or those with milk allergy can also consume it! Tends to be faster absorbing.
A good soy isolate is a high-concentration, high-quality, well digestible non-animal protein source with great amounts of important amino acids. It has no lactose or cholesterol. It's a complete protein that tends to be faster absorbing.
Beef has legendary status among hard training, goal oriented athletes – many people experience better gains consuming this meat over chicken. Beef protein is a tremendous alternative to milk proteins! Obviously for many people lactose intolerance or even milk allergy can be a serious problem, while many others follow some degree of a paleo diet, where dairy products are excluded and meat protein sources are favored.