Without a doubt, protein powders are most popular products among the sports supplement industry. I actually spent a few years working in the supplement industry, and about half the people that walked into the store walked out with a tub of protein. People these days seem to be pretty tuned into the benefits of protein supplementation - which made it an easy sell. As a matter of fact, people would walk into the store, grab a bucket and bring it to the cash without hesitation. If the customers did ask questions, 90 percent of the time they were regarding the taste of the protein, rather than the quality. I think this is pretty common. People seem to have a preconceived notion that protein is protein and that the differences are minute. Well, all protein is not created equal. Why else would there be such vast differences in price between different makes? While some of the mark-ups are instated to cover the cost of marketing, there still seems to be notable differences in quality. The purpose of this article is to help you distinguish between quality powders and make educated decisions to get the most bang for your buck next time you stock up.
* For information on the benefits of protein, you may want to access our introduction to protein article by clicking here.
Check the Amino Acid Content
The labels on protein containers usually contain an amino acid listing. Since these amino acids are the building blocks of muscle, a high amino content is highly desirable. Below gives a brief summary regarding the most sought after amino acids. Before a purchase, do some comparison shopping to ensure that the protein you end up with has a high content of the following.
Leucine
Leucine is one of the three branch chain amino acids. These branch chain amino acids all work together to provide energy and prevent muscle breakdown. Leucine in particular is one of the most important amino acids in relation to muscle growth. This is due to the fact that leucine stimulates insulin release from the pancreas and even more importantly, enhances the signal for protein synthesis. Insulin isn’t the only anabolic hormone that’s influenced by leucine either. Concentrations of growth hormone (which is another potentially anabolic hormone), are also elevated in the body by leucine supplementation.
Arginine
Arginine, which is a potent vasodilator, increases blood flow and nutrient delivery by expanding the size of the arteries. Arginine has quickly risen to the top of the supplement industry and is being included in many of the modern creatine-type formulas. While arginine deficiencies are quite rare because it can be adequately produced by our bodies, supplemental arginine has been shown to be beneficial - particularly for sexual dysfunction and gains in muscle mass. As mentioned above, the key to both of these major benefits relate to the increased blood flow. The blood flow helps eliminate wastes while delivering nutrients to the muscles. Not only that, arginine also plays an important role in muscle metabolism by maintaining nitrogen balance - both of which assist you in your quest to add lean muscle. And just when you thought it couldn’t get any better, arginine supplementation may improve your efforts in the bedroom because the increased blood flow obviously reaches your “happy area” - which will allow for fuller erections etc.
Glutamine
An entire article can be written on the benefits of glutamine, and as a matter of fact - it has. Click here to be directed to the glutamine article within the site. While glutamine serves many beneficial functions in relation to recovery, immunity and muscle maintenance, a high glutamine content in your protein is not a make-or-break factor in choosing your powder. This is due to the fact that glutamine is relatively inexpensive and can easily be added separately.
Protein Types
Whey
Whey is the protein of choice among the majority of the population due to its high amino acid profile and efficiency. Whey is basically a bi-product of the cheese-making process. When the solids in milk are pressed together, the whey is the liquid that is left over. This whey is then purified, and the water is removed - leaving the powder that you use to make your high protein shakes. The two most notable types of whey protein are known as whey concentrate and whey isolate. Whey concentrate is whey in its natural form while isolate protein goes through an additional filtration process to produce a finer powder that allows for quicker digestion. Isolate is usually lower in lactose but tends to be more expensive. The best time to capitalize on the quick absorption rate of an isolate protein is both during and immediately following your training session.
Soy
Soy protein a favourite amongst both the female and vegan population. Males tend to avoid soy products due to the assumption that since soy protein contains plant hormones, consumption will increase estrogen levels - clearly undesirable for males trying to gain muscle mass. However, research indicates that this occurrence will not reduce testosterone and inhibit growth. Derived from soybeans, soy powders make for an ideal alternative for those who do not consume animal products such as whey. While soy protein is high in branch chain amino acids, it is still viewed as a lower quality whey alternative. This is due to two factors. First, soy protein has a slightly lower biological value compared to whey. A proteins biological value is in reference to the absorption rate in relation to the quantity consumed. The second downside to soy is that it is considered to be an incomplete protein. This “incomplete” status relates to the fact that soy is an insufficient source of an essential amino acid known as methionine. Methionine serves many functions in our bodies. Most notable to fitness training, methionine assists with fat breakdown, helps to prevent muscle weakness, and has powerful antioxidant properties. Luckily, there is now soy proteins that are methionine fortified. If you’re going to be relying heavily on a soy supplement to fulfill your protein requirements, ensure that the one you choose has methionine included.
Casein
Like whey, casein is distilled through the production of cheese. The main selling points to casein relate to the slower digestion rate. This sustained protein release is perfect during the overnight fast. However, casein supplementation does have its downsides. Compared to high quality whey products, casein tends to be lower in branch chain amino acid content. Casein is also unsuitable for those who are lactose intolerant. The best casein option would probably be to purchase a casein/whey blend. There are now products available that strategically combine casein with whey isolate and concentrate. These blends are usually high in flax as well. These combinations deliver a timed released effect while supplying adequate amounts of those ever-important branch chain amino acids.
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Additional Considerations
Another factor that has a big impact on the price is something called Alpha-lactalbumin (AL). Since Alpha-lactalbumin has a protein efficiency ratio of 4.0 (compared to whey concentrate at 3.6), it usually warrants a higher cost. Whenever you see a one pound jug of protein retailing for 40-50 dollars, the AL percentage is usually higher than the standard brands. Alpha-lactalbumin also boosts immunity through two notable methods. First, it enhances the absorption of zinc which helps the immune system. Secondly, AL contains a high amount of cysteine which is a powerful antioxidant. Not only do these antioxidant properties protect against the harmful effects of free radicals, but cysteine protects the liver and brain from some of the damage caused from cigarette smoke, drugs and alcohol. Cysteine is also important for the synthesis of an amino acid known as glutathione, which is also an important antioxidant. Increased glutathione levels have been linked to favourable neural development and the prevention of inflammatory disease. As if this wasn’t enough, AL does even more. Alpha-lactalbumin supplementation should be considered by those who are stressed and depressed. This is due to the fact that through a conversion of tryptophan, serotonin levels will be enhanced. Serotonin is a brain neurotransmitter that has a profound effect on mood elevation. So, considering all the facts, does a high AL content warrant the additional cost? Well, it depends. For sick individuals and those suffering from depression, AL should be placed at a high priority. For the average, cost-conscious population focused on athletics or aesthetics - you’re probably better off going with a more affordable option.
Final Thoughts
- Not all protein is created equal.
- Ensure that your selection has a high a rich amino acid profile (particularly leucine).
- Whey isolate is ideal during training and immediately post-workout.
- Whey concentrate is whey in its most natural form. Perhaps the most cost efficient option.
- Soy protein has a biological value that is slightly lower than whey but is still good quality.
- Since soy is an incomplete protein (meaning that it doesn’t contain all the necessary amino acids), the consumer needs to ensure that their selection is fortified with methionine.
- While casein ranks lower than both whey and soy, its slow digestion rate make it an ideal choice for a pre-sleep shake.
- A protein with a high alpha-lactalbumin percentage is great for those who suffer from stress, depression and illness.