Quick Comparison of Processed Protein Supplements
As New Year’s resolutions abound, the freshly motivated will be looking for surefire remedies to initiate weight loss and increase lean mass. For many people the first step is buying supplements to make the process more efficient. One of the most popular supplements for the newly-motivated fitness enthusiast is a 2-5 lb. container of processed protein which is available even at Costco. Protein supplementation has been shown to be favorable for weight loss and improving body composition in conjunction with balanced nutrition and routine exercise. Protein shakes (when supplemented for a meal) may reduce total caloric intake, suppress appetite (whey), and allow for proper synthesis of muscle mass with appropriate training. Many individuals tend to over-consume protein however; basing their decisions on invalid and amplified recommendations set forth by fitness enthusiasts, bodybuilder magazines, and supplement-industry marketing campaigns that commonly affirm 1-2g of protein should be consumed per pound of body weight for optimal weight loss or anabolic results. These suggestions are over double the current recommendations based on clinical research. Most people do not realize excess protein preferentially becomes triglycerides, not muscle, in the metabolic pathway. To allow for optimal muscle protein synthesis, reduction in the risk of nitrogen imbalance, prevention of dehydration and general overconsumption leading to fat gain the following recommendations as indicated by current research suggest:
- 0.8 - 0.9 g/kg for sedentary individuals
- 1.0 - 1.1 g/kg for physically active individuals and those in labor trades
- 1.3 - 1.5 g/kg for endurance athletes
- 1.5 - 2.0 g/kg for strength athletes
- Most researchers confirm that 1.6-1.7 g/kg is optimal
Although biologically complete proteins from food serve the same purpose, supplements are often used for convenience. The four most common types of processed protein include whey, casein, soy, and egg (albumen). Common dosages range from 25-50 grams. Each has potential pros and cons associated with the type of protein and although individual preferences exist, each would satisfy dietary needs for protein.
Whey is considered a high quality protein that occurs naturally in cow’s milk. Processed whey protein has been extracted and filtered during the cheese manufacturing process. Whey protein isolate is a collection of globular proteins separated from the lactose, fat, and additional carbohydrates found in the original protein source. It is a fast-absorbing protein, making it optimal as a daytime pre- or post exercise supplement. It also suppresses the appetite to a greater degree when compared to other protein isolates – making it potentially useful for meeting weight loss goals. On the contrary, appetite suppression could be considered undesirable and detrimental to athletes and individuals trying to promote mass gain. It is rich in branch chain amino acids and the powerful antioxidant glutathione which can be useful for enhancing immune function in response to rigorous strength training. Numerous studies have revealed that it positively supports protein synthesis, and seems to work synergistically with creatine monohydrate supplements.
Casein is the most common protein found in cow’s milk and cheese. Processed casein protein goes through a non-chemical filtration process which leaves relatively complex peptide bonds; resulting in a slower prolonged release of amino acids during digestion. Casein contains a high quantity of glutamine, which is purported to be particularly anti-catabolic. These dynamics make casein an optimal nighttime protein and a great choice for insulin-sensitive populations such as diabetics. This slow release makes it less effective as a post-exercise protein supplement however. Additionally, casein contains a small amount of residual lactose which may be undesirable for some individuals. In research, it appears to be nearly as effective in promoting protein synthesis when compared with whey.
Soy is derived from storage protein contained within soybeans. The biological value (digestibility and absorption rate) of whole soybean is very high, while the processed protein may be slightly depressed, depending on the quality of the refinement process. Soy is the only plant-based complete protein source (contains all essential amino acids for growth and development) that has been shown to be useful for enhancing lean mass, making it ideal for vegans. It is believed to decrease the risk for certain types of cancer by reducing insulin-induced DNA damage. Soy supplementation (in large quantities) does seem to modulate hormonal dynamics however by possibly suppressing testosterone and augmenting estrogen. This may be a useful side-effect for some women. It has been shown to have comparable effects on strength and mass when compared to whey or casein.
Albumen, or egg white protein in its natural form has the greatest absorption rate. One egg white generally contains 5 grams of protein. In processed form, it is comparable to whey protein supplement. In commercial products it is generally blended with whey and casein as an economical additive to enhance volume. Due to the rapid absorption rate of albumen, it may be optimal for individuals trying to significantly increase total protein and caloric intake as it does not suppress appetite for a significant period of time.
Regardless of the type of protein timing and consumption concentration are relevant factors. If adequate protein is consumed as food supplementation may not be necessary, but if a post exercise chocolate milk is not available, a carbohydrate:whey protein shake is a viable option. Likewise, if weight loss is the goal protein shakes can be a useful adjunct to enhance meal frequency with controlled calories and they blend well with fruits. The word of caution of course is crossing tolerable upper levels and adding unneeded calories placing possible strain on metabolic organs.
