Conrad

This thread is designed to help those new to the concept of protein supplements. This part of the forum is typically the first port of call for many new members who have just started out on the road to achieving the body they desire. I intend to provide a sufficient understanding of protein powders and answer the usual queries that the novice might reserve whilst keeping it simple and without over complicating things.

Firstly, welcome to the board. The supplement market is a vast and seemingly daunting place, full of gimmicks and false advertising. Where to start? Well it’s worth establishing an insight into why we need protein in our diet to help build muscle. To give a rough overview, Proteins are differently arranged strands of amino acids. An amino acid is a small molecule and the basic building block of our cells. Thus, put simply, protein is a key ingredient in building muscle. The Recommended Daily Allowance is 0.36g of protein per pound of body weight. Research suggests however, that to weight train and build more muscle you will need to consume between 1.7 and 2.5 grams per kilogram of bodyweight. So a man weighing in at 80kg needs to consume up to 200g of protein daily to maintain growth. We look to solid protein sources such as Turkey, Chicken, Eggs, Cottage cheese, Fish, and Beef to satisfy our quota for essential amino acids (which unlike non-essential amino acids cannot be created from other chemicals in the body). However if we weighed 80kg we might then struggle to consume 200g of protein from solid food sources during our busy working day. So what happens if we fall short the amount of protein our body needs? The body will break down your muscle tissue to obtain the necessary protein to convert to energy. You literally eat your own gains! Fail to eat adequate amounts of protein and you’ll bring your muscle growth to a grinding halt, suffer lose of strength and mass and your metabolic rate will slow. So it’s imperative that the bodybuilder has access to sufficient protein. If you can’t eat the necessary amount or indeed its impractical then you can supplement! Protein powders are simply a convenient way of supplying your body with the protein it needs to grow.

So now we are at the part you’ve been eagerly awaiting….what protein supplement does what and what to buy? First ill introduce the “staple” protein powders.


Whey Protein is our primary supplement. It is quickly digested by the body (traces of amino acids are found in the bloodstream only up to three hours after consumption) and has a high biological value in comparison to many other protein sources. The biological value relates to how much of the protein consumed is actually absorbed, retained and used by the body. I’ve made a crude BV scale to illustrate the BV of whey in comparison to other food types.

Protein	BV	Protein	BV
Whey	100+	Chicken	79
Whole Egg	100	Casein	77
Egg White	88	Soya	7
Fish	83	Whey isolate>	110 - 150
Beef	80	Whey concentrate	104

Whey isolate - a whey powder with an even higher biological value. It has higher protein content, almost zero carbohydrates and is virtually lactose free. Typically an isolate powder will be around 90% protein. Consequently it is more expensive. Its ideal for those who are on a strict diet, for example those who are preparing to show. Products include USN Pure Protein, Reflex Micro Whey and Dymatize ISO 100.

Whey concentrate – More common than isolate, its cheaper and has more fats and carbohydrates and less protein content gram to gram. Usually around 75% protein. This is an ideal protein for the average gym Joe. Products include My Protein Whey Concentrate NZ, BSN Syntha 6.

Whey Blends– Typicallythese powders are made up of whey concentrate and protein isolate mixed at around an 80% - 20% ratio. They are often fortified with BCAA’s and L-Glutamine. They are a middle ground between isolate and concentrate if you like. Products include, Reflex Instant Whey, PhD Pharma Whey, and Extreme Protein.

Hydrolysed Whey Protein – This something you may well come across. Many companies boast the use hydrolysed whey in their powders. It is essentially a whey protein that has had its amino acid peptide bonds broken down via enzymes into shorter chains of amino's thus leading to better rates of absorption. Products include Optimum Nutrition 100% Whey Gold Standard.

Micellar Caesin - Although micellar caesin features lower down on the B.V scale than whey this is not to say it is less important in the bodybuilder’s diet. It’s a slow release protein which is consumed when the bodybuilder is subject to prolonged times without protein intake, e.g. sleeping, long hail flights etc. This helps to prevent falling into a catabolic state. Traces are found in the blood up to 7 or 8hrs after consuming. Most micellar casein powders are a mix of whey and micellar casein, typically around 80% - 20% or 60% - 40%. Products include Reflex Micellar Caesin, CNP Pro Peptide, San Infusion and Nutrisport Micellar Caesin.

B.N – Many companies have started to mix micellar casein into their whey formulas after studies revealed that when a whey/casein blend increased muscle gains by up to 20% when taken as part of a snack between meals. Companies such as CNP and Boditronic’s use such formulas in their weight gainer’s Pro-Mass and Mass-Attack respectfully.

Egg White Powder – As you can see from the little BV Scale that I jotted above ^, egg whites boast a high biological value. No doubt you remember the Rocky films where Sly downs a couple of eggs in the morning. However people are generally concerned by the high levels of cholesterol in the yolk and egg white powder is a convent way of increasing protein intake without the hassle of separating yolks. My protein do an egg white powder.

These are the “staple” protein powders. There are other such as hemp protein and even pea protein isolate but it’s not necessary you learn about them at this early stage.

The next question to address is when to take protein Supplements:

• First thing in the morning to halt the catabolism from the night fast
• Between meals (weight gainers preferable)
• 45min – 1hr before training
• straight after training (PWO all in one shake is preferable)
• Before bed (micellar casein for slow release overnight) N.B cottage cheese is a good solid before bed.

However, we must remember that a protein supplement is just that, a supplement in our diet. It is solid protein food stuffs such as chicken and egg that are the best muscle builders. An over reliance on protein powder is not beneficial!

PWO Shakes (Post Work Out) –. Post Workoutis when your body goes into a stage of recovery and growth and has been labeled the “window of opportunity” by bodybuilders. Whey protein is ideal after a workout due to its fast uptake and high BV. It is also a key time to consume other beneficial anabolic substances such as creatine and essential amino acids. A fast digesting carbohydrate is also common to help transport key nutrients in to the whey. Maltodextrin and dextrose are common examples some “all in one” protein powders are created for this in mind! Products include PhD Nutrition Synergy Iso7, Boditronics' Profusion and Reflex One Stop and Growth Matrix (a new product on the market with creapure creatine and hydrolyzed whey.) Alternatively you can order individual components of a PWO shake from bulk suppliers. Currently I use 40g WMS, 40g whey protein, 3g CEE, 10g Glutamine and 5g BCCA’s.

Weight Gainers – Weight gainers are essentially protein powders which deliver additional calories in the form of quality carbohydrates to help provide the fuel to build muscle mass. They are particularly useful if the subject has a fast metabolic rate and experiences difficulty in bulking. They are intended to help the bodybuilder consume sufficient calories to grow. As I stated earlier is often the case that they often contain a blend of various proteins, both fast and slow release to optimize protein synthesis and muscle growth through out the day. The carbohydrates are (we hope) quality complex carbohydrates such as oats and barely derivatives which digest slowly over time to avoid inslulin spikes and provide constant source of energy to support muscle growth. Examples include CNP ProMass, Boditronics, Mass Attack and Extreme Performance Mass.
Can protein supplementation be dangerous? Anything in excess is dangerous. If you weigh 140 lbs and consume 300g of protein then your liver will not be able to deal with all the amino acids in the blood and any excess protein will be excreted as urea. This places excess work on you kidneys. This will not harm you short term but over the course of many years it will do your body no favours! As ive mentioned before protein powders are supplements and we cannot afford to over rely on them
Will Protein powders make me fat? I’ve come across this a few times. No, protein powders wont make you fat. If anything they will help you shed unwanted body fat. Protein help to keep sugar levels stabile. This is important because it keeps you feeling good all day and stops your craving for food. Protein power is very low in calories also due to the absence of carboydrates.
I hope this information has been clear and comprehensible and has helped answer any queries you might have held so that you are now able to go about the protein market with a clear idea of what it is you require.

Good luck.

Conrad

should have added also that its important to check the protein content per gram... some powders advertise amasing amounts of protein per serving, for example, a brand might advertise a huge 40g of protein per serving. However this is only because a serving constitutes 2 huge scoops which measure out 80g...so infact only 50% of the powder is protein! The rest is often fats and simple carbs. Dymatize Nutrition Elite Whey Protein is particulary guilty of this whilst other companies like PhD pack an impressive 40g whey into a 50g serving in their pharma whey blend. So dont get conned and buy cheap powders which promise vast amounts of protein per serving!

leeston

great post conrad - very good read

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Slamdog

great info...

Sticky candidate.. or at least a permanent article

ah24

Reps for that mate. Was looking at doing some articles myself but never got round to it! Well done, havent read it but skimmed it and it looks good to me

SportDr

Good article Conrad!

It should have been put in the Supplementation articles section though.

SD

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Any advice given is for information only, always seek the advice of your medical practitioner.

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Conrad

cheers guys, enquires about protien supplements seem to be a common first port of call for many new members, so i thought that it might help if we had a thread which acted as a basic guide. I got tired near the end and there are a few typos that i could sort out if you wish. SD - should i get someone to move it?

Conrad

leave on hols for 2 weeks today! Talking with my mates yesterday night about what to pack...nd one of my mates said he might take a mini 2lb tub of whey with him. I have taken a few shake n take tubs skiing and passed through the airport fine but im not sure that its wise to take a tub of powder onto the plane at this current point in time. What do you all think?

Slamdog

I was wondering the same thing...... Do I pack a tupperware of powder.... or do
I just eat local gear cos it is a holiday....

Conrad

i wouldnt take it in tupperware, if your gonna take it then id take a unopened 2lb tub. But as you say its a holiday so think i might just stick with local food...going to the lagarve so lots of fresh fish about...should be alright without whey tbh....just goining throught that panic stage!

Slamdog

well I'm off to Bulgaria on Thursday... I'll stick to local I think... It might actually give my body a kick-start to losing some more of the weight. I seem to have hit a plateau at the moment.

A change is as good as a rest...

Conrad

i agree...i find that a 2 week break with no training, no sups (but with a adequate diet) and a lot of rest helps when i get back into the fold.

Paulieb

Great post well done

Zebra No.5

great post.

im new here and have never taken any suppliments before and this information is very helpful.