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Unread 07-29-2010, 06:45 PM   #1
distantarray
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powder protein info

generally people just tend to get a tub of whey protein at first, but I wanted to help clarify a few things to try to help before you make a purchase.

Whey protein is a protein that is in milk about 20% and rest is casein protein. Usually separated in the process of producing cheese and yogurts. (watery stuff on the top of yogurt is generally whey protein)

Whey is known for his super fast absorption and highest BCAA rating. (branch chain amino acids) Protein is just a basic word for amino acids basically.

Whey protein does have it's ups and downs though.

Pros - super fast absorption, highest bcaa rating, probably the best tasting protein out of all, very economical cause it was long a discarded waste byproduct of production of cheese and yogurts.

Cons - processes through the body too fast, and your body won't fully absorb 100% of it. If you take whey protein concentrate and your lactose intolerant get ready for some serious gas... Isolate is what you want to avoid this.


Then there's Soy Protein which is often a huge taboo in the bodybuilding industry cause soy protein contains a chemical compound called phyto-estrogen. And estrogen is a dominant hormone in females that is very bad for weight loss or muscle gains. So most bodybuilders tend to try to steer clear cause in the past it honestly did have some bad side effects.

Now the process of soy protein powder has changed quite a bit in the last decade or so, and phyto-estrogen levels are reduced over 99% due to the processing method which now includes alcohol.

Although at low levels phyto-estrogen has been proven to mimic the tendencies of estrogen in the human body, and actually leads the body to believe that the estrogen level is bit higher and actually reduces the estrogen levels in your body giving you a higher testosterone balance. Which is great for weight loss and building muscle.

But remember unless your diet revolves around tofu, curd, or edammame your probably never going to over do your soy protein phyto estrogen levels. So Soy protein is an amazing choice cause it enters the blood stream quickly, and takes longer than most proteins to digest completely minus casein.

Casein protein is the dominant protein in milk. Casein is interesting because it curdles in your stomach turning more into a solid in the reaction to the stomach acid. This basically does what a enteric coating on a pill does. Which is making it more of a timed release protein.

Then there's Egg protein which I personally stay away from cause I get so much gas it's not even funny, then there's also wheat and rice protein (brown rice not white) which are amazing cause it also contains a lot of fiber.

Fiber can help regulate your insulin spike meaning if you eat a ton of carbs, you can get away with eating more sugars.

How much protein is good? medical standpoint 68 grams for a 150 pound person. Bodybuilding/fitness standpoint 150-225. Bodybuilding and fitness encourages you to eat more because protein can't really be stored, and your body doesn't build muscle constantly, but in random times throughout the day. So it's a good idea to ingest atleast some protein at all times ensuring your getting enough.

Careful though cause some people do over do a lot of protein and 1 gram of protein = 4 calories. So if your relying on shakes with milk you can really over do it quite easily and get fat =) just find out what works for you. For me I only take shakes right when I wake up (whey for fast absorption) and DIRECTLY after a workout and if I KNOW my meal didn't have atleast 20 grams of protein. aka ramen noodles
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Unread 07-29-2010, 10:19 PM   #2
Shun22
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Thanks for the info. I started drinking whey protien this week. I didnt know all the facts,i just follow instructions haha this is good insight
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Unread 08-03-2010, 02:20 PM   #3
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First of all, thanks for this information! I was checking the threads on here and if I didn't find anything about protein I was going to start one.

Do you happen to have any particular brands that are better than others? I imagine that reading the main ingredients is the most important thing with these but I thought I'd ask anyways.

Besides a protein shake after a hard workout are there other supplements/drinks that I should research if I'm interested in building muscle?
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Unread 08-03-2010, 03:20 PM   #4
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Optimum 100% Whey Protein is great stuff.

They have lots of flavors and its a good price considering the quality. You can get it at bodybuilding.com and don't forget to always use the comeback10% coupon (or whatever it currently is) to always get a discount .

Keep in mind protein powders are a supplement and should not be your only protein source. Whole foods are generally considered much healthier, and this is to help get your numbers up because it can be very filling to eat as much protein as some diets recommend.

As far as other supplements the only one you should be sure to be getting is a decent multi-vitamin. For someone starting their venture out into fitness a multivitamin and a shake after workouts should get you a very long way.

Good luck!
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Unread 08-03-2010, 04:29 PM   #5
distantarray
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Quote:
Originally Posted by Archangelz View Post
First of all, thanks for this information! I was checking the threads on here and if I didn't find anything about protein I was going to start one.

Do you happen to have any particular brands that are better than others? I imagine that reading the main ingredients is the most important thing with these but I thought I'd ask anyways.

Besides a protein shake after a hard workout are there other supplements/drinks that I should research if I'm interested in building muscle?
Optimum 100% Gold standard is good cause it's a trusted name, affordable (50-60 cents per serving in 5 pound) lactose free (HUGE thing for me) and every flavor I tried tastes amazing. Warning tho Vanilla doesn't mix completely perfectly. Everything else I've tried mixes nice.

Basically things to watch out for Isolate is the purest form of protein, I'd try to stick to that whenever possible. Concentrate isn't as pure, and from Casein and Whey if it isn't lactose free it gets me gas like crazy lol. So I avoid those personally.

Keep in mind 1 gram of protein = 4 calorie. Optimum Nutrition 100% gold standard has 24 grams of protein. So that's automatically 96 calories per serving. i wouldn't take anything that exceeds extra 30% in calories. ON whey has about 120 calories a serving. o that only makes 24 calorie for flavoring or anything else they add. I'd stay clear of things that have a huge excess amount of calories. This is a simple math yous hould be able to do to see how pure something is.

The biggest thing to realize is DO NOT OVER DO PROTEIN shakes. 120 calories + milk about 90 calories on skim milk is 210 calories. If your drinking 5 shakes a day that's 1000+ calories right there, people need to realize how much protein they're getting from normal foods and work around it. I only take protein shake directly aftera work out, or if i'm using as a meal replacement, or if I don't believe I hit my protein requirement. Every meal should consist of aroun 24 grams of protein. that's about 1 chicken breast, 4-6 ounces of steak depending on cut, filet of fish, a block of tofu etc.

Also wheat breads contain a good amount of protein and eggs as well. white bread doesn't contain any also the fiber helps clean and regulate your system also helps you to get away with eating more carbs. (regulates insulin spike)

A great book to help you out is EAT THIS NOT THAT. about $9 and amazing book that shows you how to eat out at restuarants, and you'd be surprised how many misconceptions people have about foods they eat, even fast food. A lot of stuff aren't really bad, and somethings we think is good is pretty bad.

If your interested in building muscle.

1. bring music, music helps keep you motivated and get your mind to forget how hard your working sometimes, and also instintively your body tries to keep up with the tempo of the music.

2. take a good pre-workout supplement if you don't have the money to buy or against too many supplements a cup of coffee and some oatmeal half hour to an hour before workout is great. Personally I like Green Bulge as well which is Creatine cause it helps provide your muscle with more water to help it build and recover. Green Bulge is a patented type of creatine exclusive to Controlled Labs and I love the fact that they load it up with B12 vitamins which is the main ingredient in 5 hour energy that doesn't make you twitchy or give you a hard crash. They have about the same amount as 2.5 hour energy drink would have =p

3. If you can take beta alanine, it's been proven to help with heart health by 3% or more after 2 months of taking it. Although side effects is you get a sense of tingling (static electricity giong off in your muscles) some people hate it, and some people LOVE it. Personally I would marry it if it was a person =)

4. Nitric oxide is good cause it diolate your blood vessels making them expand greater amounts to help with nutrient delivery and oxygen to your muscles. Also has a placebo effect since your muscles will stay hard and strong longer after a workout. Also a nice little fact that nitric oxide has sexual side effects that increases sensitivity.

*Viagra is a drug that helps destroy the chemical in the body that breaks down nitric oxide. Without Nitric oxide you can NOT get an erection. This also helps women's arousal in bed as well, clitoris gets firmer, and the nipples as well

If you pick a good pre-workout supplement it should contain beta alanine, and nitric oxide. Personally I like white flood, used to love jack3d but the FDA made them lower the content of the active ingredients that made it work so well =(

Besides that a good multi vitamin is recommended, personally I prefer Animal Pak, although I have to admit swallowing 11 pills a day feels like a meal on itself, but it has EVERYTHING. Most multis like Centrum never ofter things like Liver and Joint support. Plus Animal Pak is around 50cents a day, still end up being cheaper than say GNC megaman 2 a day vitamins. and especially cheaper than the Megaman multi packs.

If you want to take things further you coud always take something like purple in train by controlled labs, personally I trust anything controlled labs makes cause I had great results from their products, and the prices are very reasonable.

Personally my budget is about $3 a day at most for supplements. I don't want to get too big, but then I LOVE the feeling of pushing myself so damn... lol o wells.

2-3x protein shakes a day $1, preworkout supp 50cents, vitamins 50cents, creatine 50 cents.


Although I'll probably be switching to more generic stuff soon lol since I'm a cheap ass =)

They have creatine which are low as around 10 cents a serving, and preworkout supp if you take ingredients separately then the price goes down a lot too. Could probably keep creatine + preworkout stuff under 25 cents a serving all together.

Don't skim on the vitamins or protein though.
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It is strange to think, I haven't seen you since a month. I have seen the new moon, but not you. I have seen sunsets and sunrises, but nothing of your beautiful face. The pieces of my broken heart are so small that they could be passed through the eye of a needle. I miss you like the sun misses the flower; like the sun misses the flower in the depths of winter. Instead of beauty to direct its light to, the heart hardens like the frozen world your absence has banished me to.
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Unread 08-03-2010, 08:46 PM   #6
Archangelz
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Again, Distantarray, thanks so much for your info! It just so happens that I had to go to Costco today and I picked up some protein powder there. It's Muscle Milk stuff, 130 calories per scoop, lactose free, isolate stuff as you mentioned it should be, so I think it's going to be a good start. As to your other points:

1. Music, got it, already do that.

2. Would you still recommend this pre-workout stuff even if I start with jogging? I'm a runner and right now I do anywhere from 3.5 to 6+ miles before I start weights, depending on the day. I am on a tight budget but I love oatmeal so that was a great suggestion. Would the effects you spoke up really hold up past the initial cardio?

3. Despite the heart benefits from beta alanine, does this help build muscle just because of that? Or does it actually concentrate anything into the muscle?

4. Anything specific I should look for when evaluating a nitric oxide purchase?

I'm sorry for asking so many questions but I haven't been able to find too many reliable people I can turn to so I'm so thankful that you're willing to share what you know. I've been working on a weight schedule for myself and I hope to make some great changes.
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Unread 08-03-2010, 09:11 PM   #7
distantarray
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Quote:
Originally Posted by Archangelz View Post
Again, Distantarray, thanks so much for your info! It just so happens that I had to go to Costco today and I picked up some protein powder there. It's Muscle Milk stuff, 130 calories per scoop, lactose free, isolate stuff as you mentioned it should be, so I think it's going to be a good start. As to your other points:

1. Music, got it, already do that.

2. Would you still recommend this pre-workout stuff even if I start with jogging? I'm a runner and right now I do anywhere from 3.5 to 6+ miles before I start weights, depending on the day. I am on a tight budget but I love oatmeal so that was a great suggestion. Would the effects you spoke up really hold up past the initial cardio?

3. Despite the heart benefits from beta alanine, does this help build muscle just because of that? Or does it actually concentrate anything into the muscle?

4. Anything specific I should look for when evaluating a nitric oxide purchase?

I'm sorry for asking so many questions but I haven't been able to find too many reliable people I can turn to so I'm so thankful that you're willing to share what you know. I've been working on a weight schedule for myself and I hope to make some great changes.
I'd probably take pre-workout stuff is ok to take anytime, but if your not used to nitric oxide supplements it could be VERY uncomfortable to run. Cause you know the feeling of your muscle when it's super tight, it' going to hold that really strong and first time I ran on it I had to stop after 13minute. It got so tight it was uncomfortable to walk lol. Side effect of ntiric oxide cause it makes everything expand.


Benefits of Beta-Alanine as supported by scientific studies:
» Increase Muscular Strength & Power Output.
» Increases Muscle Mass
» Increase Anaerobic Endurance
» Increases Aerobic Endurance
» Delay Muscular Fatigue- Train Harder & Longer

http://www.betaalanine.info/ personally I notice my level of focus concentration and energy go much higher when i'm taking a good preworkout.

If you get somethign like Superpump 250 I wouldn't run on it, and the tingling might feel weird at first from beta alanine. I'd probably take it after you run before you hit the weights and test that out first.
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It is strange to think, I haven't seen you since a month. I have seen the new moon, but not you. I have seen sunsets and sunrises, but nothing of your beautiful face. The pieces of my broken heart are so small that they could be passed through the eye of a needle. I miss you like the sun misses the flower; like the sun misses the flower in the depths of winter. Instead of beauty to direct its light to, the heart hardens like the frozen world your absence has banished me to.
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