Proteins are often called the building blocks of the body. Protein consists of combinations of structures called amino acids that combine in various ways to make muscles, bone, tendons, skin, hair, and other tissues. They serve other functions as well including nutrient transportation and enzyme production. In fact, over 10,000 different proteins are in the body.
Adequate, regular protein intake is essential because it isn’t easily stored by the body. Various foods supply protein in varying amounts with complete proteins (those containing 8 essential amino acids) coming mostly from animal products such as meat, fish, and eggs and incomplete protein (lacking one or more essential amino acid) coming from sources like vegetables, fruit and nuts. Vegetarian athletes may have trouble getting adequate protein if they aren’t aware of how to combine foods.
Recommended Daly Protein Intake:
The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day
Protein Value Absorption, % Utilization, %
Egg 100 97 94
Whey 104 98 97
Casein 77 87 77
Milk 60 96 82
Meat 92 94 68
Soy 74 78 61
Potato 98 96 65
Rice 59 89 57
Wheat 57 86 60
Animal Versus Vegetable Protein
Obviously, dismissing the issue in a sentence is not going to cut it, so let's spend a moment exploring the issue of animal versus vegetable protein. Also, we are not going to express an opinion on the morality or ethicality of eating meat. The purpose here is merely to evaluate the health value of different protein sources, particularly as they relate to their use as a "supplemental" protein source.
Protein bioavailability has much to do with the type and relative amounts of amino acids present in a particular protein molecule. Yes, the body has the ability to convert and make many of the amino acids it needs, but the nine essential amino acids cannot be manufactured by the body and must be supplied by the food we eat. Most animal proteins, by definition, contain all of the essential amino acids in sufficient amounts. The protein of cereals, most beans, and vegetables may contain all the essential amino acids, but the amounts in these plant foods is often less than ideal, particularly the branch chain amino acids. However, this is easy to compensate for, and it is possible to get plant proteins that are extremely concentrated. With that in mind, let's take a look at the primary sources of protein and their pros and cons.
Egg Protein
At one time, before sophisticated whey processing emerged, eggs were considered the optimum protein supplement. In fact, the whole biological value scale is based on egg protein ranking a benchmark 100. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.
Meat Protein
When most people in the developed world think protein, they think beef. We're talking steaks, hamburgers, hot dogs, roast beef. We're talking "hungry man food." If you have any doubt, just look at pictures of a training table for most athletes.
On the plus side, meat protein is complete. It contains all the essential amino acids. On the other hand, it's not particularly concentrated - containing only about 20% usable protein by weight.
Poultry Protein
Chicken and turkey are considered the "lighter," "less expensive" alternatives to beef. And in fact, lean turkey or chicken, without the skin, will provide about 27 grams of protein in a three ounce serving, along with about 2-3 grams of fat. Poultry has a biological value of about 80.
Fish Protein
Fish is a good high protein food. It contains reasonable amounts of quality protein, virtually no carbohydrates, and little saturated fat. Although the amount of fat and protein are about equal (5 grams in a 3 ounce serving), the fats tend to be highly beneficial Omega-3 fatty acids. Depending on the type of fish, its biological value ranges from 70-80, and it has a net protein utilization of 81, about the same as that found in poultry.
Milk Protein
Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.
Soy Protein
Soy protein (even though not a huge seller for bodybuilders) is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), and BCAA's (help with recovery).
Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.
Casein Protein
If you are looking for a protein that will slowly breakdown over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.
Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.
Whey Protein
Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties; however, human data are lacking. The effects of whey protein on human health are of great interest and are currently being investigated as a way of reducing disease risk, as well as a possible supplementary treatment for several diseases.
Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community. Although whey proteins are responsible for some milk allergies, the major allergens in milk are the caseins.
Whey protein % by weight Absorption Value
Isolate 90-95% 3 часа 150
Concentrate 40-80% 4 часа 140
Hydrolysate 90-95% 0,5 часа 150
Whey protein typically comes in three major forms: concentrate (WPC), isolate (WPI), and hydrolysate (WPH).
Whey protein concentrate is the cheapest and most common form of whey protein. Whey protein concentrate is a common athletic supplement used to increase dietary protein intake, often with the goal of maximizing muscle hypertrophy.
Concentrates typically have a low (but still significant) level of fat and cholesterol but, in general, have higher levels of bioactive compounds as well as carbohydrates in the form of lactose — they are only 40%–80% protein by weight.
Whey protein isolate (often whey isolate) is a dietary supplement created by filtering milk protein. Whey is a by-product of the cheese-making process. Whey can be processed to yield whey protein in three forms: whey isolate, whey concentrate, or whey hydrolysate.
Whey proteins are highly bioavailable, are very quickly absorbed into the body, and have a high concentration of branched-chain amino acids (BCAAs) which are highly concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein synthesis.
The difference between the whey protein forms is the process used to filter the proteins. Whey isolates yield a higher percentage of pure protein and can be filtered enough to be virtually lactose free, carbohydrate free, fat free, and cholesterol free.
Whey protein is popular among athletes today because of its ability to be digested very rapidly and help return the post-workout body back from a catabolic (muscle-wasting) state to an anabolic (muscle-building) state. Because of their filtration methods, whey isolates tend to be less allergenic than Concentrates and other bovine milk or dairy products.
Whey protein hydrolysate is considered the gold standard of protein powders. Unlike concentrate or isolate forms of whey protein, hydrolysates are enzymatically predigested for maximal speed of absorption. This additional processing often comes at an increased cost, but is considered superior for post-workout muscle hypertrophy. Additionally, some individuals who experience intestinal problems with WPC or WPI may not experience problems when consuming hydrolysate.
Whey protein hydrolysate is distinct from hydrolyzed collagen. Hydrolyzed collagen is produced from collagen found in the bones, skin, and connective tissue of animals. The amino acid content of hydrolyzed collagen is the same as collagen, which is deficient in one of the nine essential amino acids. This distinguishes hydrolyzed collagen from whey protein hydrolysate, which is derived from the whey protein fractions of cow's milk. Whereas hydrolyzed collagen is often used to improve skin, bone, and joint health, it is not typically used for weight training because it does not contain all of the essential amino acids.
Adequate, regular protein intake is essential because it isn’t easily stored by the body. Various foods supply protein in varying amounts with complete proteins (those containing 8 essential amino acids) coming mostly from animal products such as meat, fish, and eggs and incomplete protein (lacking one or more essential amino acid) coming from sources like vegetables, fruit and nuts. Vegetarian athletes may have trouble getting adequate protein if they aren’t aware of how to combine foods.
Recommended Daly Protein Intake:
The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day
Protein Value Absorption, % Utilization, %
Egg 100 97 94
Whey 104 98 97
Casein 77 87 77
Milk 60 96 82
Meat 92 94 68
Soy 74 78 61
Potato 98 96 65
Rice 59 89 57
Wheat 57 86 60
Animal Versus Vegetable Protein
Obviously, dismissing the issue in a sentence is not going to cut it, so let's spend a moment exploring the issue of animal versus vegetable protein. Also, we are not going to express an opinion on the morality or ethicality of eating meat. The purpose here is merely to evaluate the health value of different protein sources, particularly as they relate to their use as a "supplemental" protein source.
Protein bioavailability has much to do with the type and relative amounts of amino acids present in a particular protein molecule. Yes, the body has the ability to convert and make many of the amino acids it needs, but the nine essential amino acids cannot be manufactured by the body and must be supplied by the food we eat. Most animal proteins, by definition, contain all of the essential amino acids in sufficient amounts. The protein of cereals, most beans, and vegetables may contain all the essential amino acids, but the amounts in these plant foods is often less than ideal, particularly the branch chain amino acids. However, this is easy to compensate for, and it is possible to get plant proteins that are extremely concentrated. With that in mind, let's take a look at the primary sources of protein and their pros and cons.
Egg Protein
At one time, before sophisticated whey processing emerged, eggs were considered the optimum protein supplement. In fact, the whole biological value scale is based on egg protein ranking a benchmark 100. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.
Meat Protein
When most people in the developed world think protein, they think beef. We're talking steaks, hamburgers, hot dogs, roast beef. We're talking "hungry man food." If you have any doubt, just look at pictures of a training table for most athletes.
On the plus side, meat protein is complete. It contains all the essential amino acids. On the other hand, it's not particularly concentrated - containing only about 20% usable protein by weight.
Poultry Protein
Chicken and turkey are considered the "lighter," "less expensive" alternatives to beef. And in fact, lean turkey or chicken, without the skin, will provide about 27 grams of protein in a three ounce serving, along with about 2-3 grams of fat. Poultry has a biological value of about 80.
Fish Protein
Fish is a good high protein food. It contains reasonable amounts of quality protein, virtually no carbohydrates, and little saturated fat. Although the amount of fat and protein are about equal (5 grams in a 3 ounce serving), the fats tend to be highly beneficial Omega-3 fatty acids. Depending on the type of fish, its biological value ranges from 70-80, and it has a net protein utilization of 81, about the same as that found in poultry.
Milk Protein
Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.
Soy Protein
Soy protein (even though not a huge seller for bodybuilders) is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), and BCAA's (help with recovery).
Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.
Casein Protein
If you are looking for a protein that will slowly breakdown over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.
Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.
Whey Protein
Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties; however, human data are lacking. The effects of whey protein on human health are of great interest and are currently being investigated as a way of reducing disease risk, as well as a possible supplementary treatment for several diseases.
Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community. Although whey proteins are responsible for some milk allergies, the major allergens in milk are the caseins.
Whey protein % by weight Absorption Value
Isolate 90-95% 3 часа 150
Concentrate 40-80% 4 часа 140
Hydrolysate 90-95% 0,5 часа 150
Whey protein typically comes in three major forms: concentrate (WPC), isolate (WPI), and hydrolysate (WPH).
Whey protein concentrate is the cheapest and most common form of whey protein. Whey protein concentrate is a common athletic supplement used to increase dietary protein intake, often with the goal of maximizing muscle hypertrophy.
Concentrates typically have a low (but still significant) level of fat and cholesterol but, in general, have higher levels of bioactive compounds as well as carbohydrates in the form of lactose — they are only 40%–80% protein by weight.
Whey protein isolate (often whey isolate) is a dietary supplement created by filtering milk protein. Whey is a by-product of the cheese-making process. Whey can be processed to yield whey protein in three forms: whey isolate, whey concentrate, or whey hydrolysate.
Whey proteins are highly bioavailable, are very quickly absorbed into the body, and have a high concentration of branched-chain amino acids (BCAAs) which are highly concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein synthesis.
The difference between the whey protein forms is the process used to filter the proteins. Whey isolates yield a higher percentage of pure protein and can be filtered enough to be virtually lactose free, carbohydrate free, fat free, and cholesterol free.
Whey protein is popular among athletes today because of its ability to be digested very rapidly and help return the post-workout body back from a catabolic (muscle-wasting) state to an anabolic (muscle-building) state. Because of their filtration methods, whey isolates tend to be less allergenic than Concentrates and other bovine milk or dairy products.
Whey protein hydrolysate is considered the gold standard of protein powders. Unlike concentrate or isolate forms of whey protein, hydrolysates are enzymatically predigested for maximal speed of absorption. This additional processing often comes at an increased cost, but is considered superior for post-workout muscle hypertrophy. Additionally, some individuals who experience intestinal problems with WPC or WPI may not experience problems when consuming hydrolysate.
Whey protein hydrolysate is distinct from hydrolyzed collagen. Hydrolyzed collagen is produced from collagen found in the bones, skin, and connective tissue of animals. The amino acid content of hydrolyzed collagen is the same as collagen, which is deficient in one of the nine essential amino acids. This distinguishes hydrolyzed collagen from whey protein hydrolysate, which is derived from the whey protein fractions of cow's milk. Whereas hydrolyzed collagen is often used to improve skin, bone, and joint health, it is not typically used for weight training because it does not contain all of the essential amino acids.
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