All you ever need to know about WHEY PROTEIN
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WhoTheHellIsBen
Posts: 1,238 Member
For those of us who are not interested in the gimmicks, fly by night diets plans, jumbled messes that say you can get ripped in minutes, and whatever load of crap Dr. Oz is hocking this week there is Jim Stoppani. For those of you not familiar with Staoppani, I highly suggest you google him.
IF you ever wondered why Whey is the king of Protein, here is a great article that tells you all you need to know about Whey protein and what it means to you and your journey to a healthier you!.
Jim Stoppani, the most trusted man in muscle, explains what whey protein is, how it works, and why your physique needs it from food and supplements every day.
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by Jim Stoppani, Ph.D. Aug 12, 2011
Whey protein powder is as close as it gets to a "required supplement" for anyone looking to build muscle, gain a performance edge, drop body fat, or enhance overall health and wellness.
Whey does everything for you, it seems, short of unracking the barbell and bagging that gorgeous cardio-bunny's phone number.
So how does it work? How much is enough? And should you be using it?
Yes, is the simple answer to the third question. The first two, however, will require some explaining. So let's unscrew the cap on everyone's favorite supplement and take a closer look at the wonders of whey protein.
What The Whey?
Whey itself is extremely common. In fact, you've probably been using whey protein since childhood. Don't worry, nobody spiked your Cheerios. Whey is actually one of the two proteins found in cow's milk. Casein accounts for about 80 percent of milk protein, and whey accounts for the remaining 20 percent.
Ever opened a yogurt container and found a clear liquid floating on top? Yup, that's whey. Don't go slurping yogurt-juice by the spoonful. This whey isn't the protein you've heard so much about. Not yet, anyway.
To make whey protein powder, the good stuff, whey first needs to be extracted from milk. Ever eaten a chunk of cheddar? Cheese manufacturers do the same thing as supplement makers: they separate whey from milk solids. In fact, long before anyone understood the benefits of whey, cheese manufacturers considered it useless and dumped tons down the drain.
Milk is for babies.
Whey is for winners.
Once whey has been extracted and isolated, it's filtered to remove fat and carbohydrates. What's left is the protein you love. Then, the more the whey is filtered, the purer the protein becomes. As filtering and protein content increase, carbs and fat decrease. While this sounds simple, I wouldn't start pouring yogurt run-off into your Brita. The processing required to make whey protein is a bit more advanced.
The Wonderful Types of Whey
There are basically three major types of whey protein. Each reflects a different degree of filtering and processing. From the least processed to the most processed, the types of whey are: whey protein concentrate, whey protein isolate, and whey protein hydrolysate.
Whey protein concentrate goes through minimal processing. As a result, it's often much cheaper than other forms of whey, making it a good choice for those on a budget.
Whey protein concentrate is made with gentle filtration processes known as micro- and ultrafiltration. These processes create a supplement that is around 70-80 percent protein, with the remainder being carbs and fat.
WHEY PROTEIN
Whey protein is a fast-absorbing source of protein to support lean muscle! Great for anytime of the day - especially post-workout!
Get some Whey Protein today
These processes also retain most of whey's beneficial peptide fractions, which are small particles of protein that perform various functions in the body. For example, whey peptides provide helpful antioxidant benefits and support immune function.
Whey protein isolate (WPI) is more protein-packed than concentrate. Isolate is made with longer filtration times or additional types of processing, such as cross-flow microfiltration or ion-exchange chromatography. These fancy methods basically make a more protein-packed powder.
Because of the additional processing, whey protein isolate often has protein concentrations higher than 95%. Isolate is thus a great choice for dieters because of its extremely low carb and fat content. It's also perfect for pre- and post-workout since it's digested and absorbed quickly.
WHEY ISOLATE
Whey Isolate is a low fat, low carb, fast-absorbing source of protein. Great as a post-workout to help build muscle or lose fat!
Get some Whey Isolate today
Whey protein hydrolysate (WPH) is the most highly processed of all the whey proteins. Therefore, it's often the most expensive. It's produced by putting whey protein through a process called hydrolysis, which breaks longer whey protein chains into smaller peptide fragments.
Hydrolysis basically pre-digests whey protein, which makes the protein easier for the body to utilize. Because it's broken down and pre-digested, WPH is digested and absorbed even faster than whey protein isolate, making it the ideal protein around your workouts.
HYDROLYZED WHEY PROTEIN
Hydro whey is digested and absorbed faster than standard whey protein! It's perfect for after a workout and mixes smoothly!
Get some Hydrolyzed Whey Protein today
Of course, many protein manufacturers combine two or even all three of these whey proteins into one powder so you benefit from each form. When buying a new protein powder, check the ingredient label before dropping dollars and going all the whey.
Whey Sweet Research Round-Up
Regardless of which form you use, pure or blended, concentrate or hydrolyzed, whey protein is undoubtedly the king of protein supplements. There's a hulking body of research that suggests whey is better at stimulating muscle protein synthesis - the process that ultimately produces bigger and stronger muscles - than soy or casein.
Whey is a fantastic muscle-builder for several reasons. The first is its rapid rate of digestion. Whey is the fastest-digesting protein powder a man can buy. Once whey is down your gullet, its amino acids - the building blocks of all proteins - break down rapidly and are absorbed into the bloodstream. Your blood then escorts these amino acids to muscle tissue, where they can quickly ignite protein synthesis.
In 1997, French researchers published a landmark study about whey's potent ability to stimulate muscle protein synthesis. Researchers reported that when subjects consumed a whey protein drink, protein synthesis increased by almost 70 percent. However, when subjects consumed a casein protein drink, protein synthesis increased by only 30 percent. Scientists attributed this dramatic increase to whey's rapid rate of digestion.
Furthermore, whey boosts protein synthesis effectively because it's an extremely rich source of the branched-chain amino acids leucine, isoleucine and valine. Leucine is the real MVP in this bunch. Research suggests that it acts much like the key to your car, turning on the powerful engine of protein synthesis.
Whey protein also boosts blood flow to muscle tissue, which is another secret to its protein-synthesis power. Increased blood flow enhances the delivery of nutrients, including glucose (energy), amino acids, and oxygen. These nutrients support muscle growth and spur recovery after a workout.
The best thing to come out of
France since champagne.
Still skeptical? Danish researchers found that subjects taking a whey protein shake before and after workouts for 14 weeks increased muscle growth by more than 25 percent, while those consuming a carbohydrate-based drink saw no change in muscle mass. (Suckers.) The subjects in the whey group also increased their squat jump height, while those with the carbs made no such leap.
Sure, the Danes pitted protein against carbs, but what about protein versus protein? An Australian study reported that male bodybuilders supplementing with whey protein while following a 10-week weight-training program gained an average of 11 pounds of muscle, while those supplementing with casein protein gained barely 2 pounds. The bodybuilders taking whey also experienced greater strength gains.
Fat-Burning Fuel For A Better Life
Whey is not only a powerful muscle-builder; it can also support fat loss. In fact, a recent study from the USDA reported that men and women drinking two whey protein shakes per day for 12 weeks (without dieting or exercising!) lost 5 pounds of body fat, dropped an inch from their waists and even gained muscle. Those drinking a similar amount of soy protein, however, didn't see any positive changes in body composition.
How To Use It So You Don't Lose It
Wondering how to add this miracle powder to your diet? The two most important times to consume whey protein are 15-30 minutes before your workouts and within 30 minutes after your workouts.
Again, this goes back to whey's speedy digestion rate.
Providing a fast stream of amino acids to muscle tissue before, during, and immediately after resistance training promotes max muscle growth. Whole-food protein sources like chicken breast, eggs, fish and beef won't digest fast enough to be beneficial during these critical times.
Before weight training, take about 10-20 grams of whey protein to enhance muscle strength, increase endurance, and decrease muscle breakdown. After your workouts, go with 20-40 grams of whey to enhance muscle recovery and boost muscle protein synthesis.
You should also consider taking 20-40 grams of whey protein as soon as you roll out of bed. This will stop the muscle breakdown that occurs as a result of fasting overnight. You can also drink a 20-40 gram whey shake as a snack between meals to boost muscle growth and support fat loss.
Whey is the Way
No matter your goals, whey can help. It's one of the first supplements you should consider-if not the first-when starting a muscle-building or fat-loss program.
To get the results you want, you can't ignore training, you can't forget proper nutrition, and you can't be a cheese-maker. You can't waste your whey.
Original story source can be found here :
http://www.bodybuilding.com/fun/whey-to-grow-expert-guide-premier-muscle-building-protein.html?mcid=DC_myofusion_elite_020813&&rmid=myofusion_elite_020813&rrid=13776974
IF you ever wondered why Whey is the king of Protein, here is a great article that tells you all you need to know about Whey protein and what it means to you and your journey to a healthier you!.
Jim Stoppani, the most trusted man in muscle, explains what whey protein is, how it works, and why your physique needs it from food and supplements every day.
Tweet
MORE
by Jim Stoppani, Ph.D. Aug 12, 2011
Whey protein powder is as close as it gets to a "required supplement" for anyone looking to build muscle, gain a performance edge, drop body fat, or enhance overall health and wellness.
Whey does everything for you, it seems, short of unracking the barbell and bagging that gorgeous cardio-bunny's phone number.
So how does it work? How much is enough? And should you be using it?
Yes, is the simple answer to the third question. The first two, however, will require some explaining. So let's unscrew the cap on everyone's favorite supplement and take a closer look at the wonders of whey protein.
What The Whey?
Whey itself is extremely common. In fact, you've probably been using whey protein since childhood. Don't worry, nobody spiked your Cheerios. Whey is actually one of the two proteins found in cow's milk. Casein accounts for about 80 percent of milk protein, and whey accounts for the remaining 20 percent.
Ever opened a yogurt container and found a clear liquid floating on top? Yup, that's whey. Don't go slurping yogurt-juice by the spoonful. This whey isn't the protein you've heard so much about. Not yet, anyway.
To make whey protein powder, the good stuff, whey first needs to be extracted from milk. Ever eaten a chunk of cheddar? Cheese manufacturers do the same thing as supplement makers: they separate whey from milk solids. In fact, long before anyone understood the benefits of whey, cheese manufacturers considered it useless and dumped tons down the drain.
Milk is for babies.
Whey is for winners.
Once whey has been extracted and isolated, it's filtered to remove fat and carbohydrates. What's left is the protein you love. Then, the more the whey is filtered, the purer the protein becomes. As filtering and protein content increase, carbs and fat decrease. While this sounds simple, I wouldn't start pouring yogurt run-off into your Brita. The processing required to make whey protein is a bit more advanced.
The Wonderful Types of Whey
There are basically three major types of whey protein. Each reflects a different degree of filtering and processing. From the least processed to the most processed, the types of whey are: whey protein concentrate, whey protein isolate, and whey protein hydrolysate.
Whey protein concentrate goes through minimal processing. As a result, it's often much cheaper than other forms of whey, making it a good choice for those on a budget.
Whey protein concentrate is made with gentle filtration processes known as micro- and ultrafiltration. These processes create a supplement that is around 70-80 percent protein, with the remainder being carbs and fat.
WHEY PROTEIN
Whey protein is a fast-absorbing source of protein to support lean muscle! Great for anytime of the day - especially post-workout!
Get some Whey Protein today
These processes also retain most of whey's beneficial peptide fractions, which are small particles of protein that perform various functions in the body. For example, whey peptides provide helpful antioxidant benefits and support immune function.
Whey protein isolate (WPI) is more protein-packed than concentrate. Isolate is made with longer filtration times or additional types of processing, such as cross-flow microfiltration or ion-exchange chromatography. These fancy methods basically make a more protein-packed powder.
Because of the additional processing, whey protein isolate often has protein concentrations higher than 95%. Isolate is thus a great choice for dieters because of its extremely low carb and fat content. It's also perfect for pre- and post-workout since it's digested and absorbed quickly.
WHEY ISOLATE
Whey Isolate is a low fat, low carb, fast-absorbing source of protein. Great as a post-workout to help build muscle or lose fat!
Get some Whey Isolate today
Whey protein hydrolysate (WPH) is the most highly processed of all the whey proteins. Therefore, it's often the most expensive. It's produced by putting whey protein through a process called hydrolysis, which breaks longer whey protein chains into smaller peptide fragments.
Hydrolysis basically pre-digests whey protein, which makes the protein easier for the body to utilize. Because it's broken down and pre-digested, WPH is digested and absorbed even faster than whey protein isolate, making it the ideal protein around your workouts.
HYDROLYZED WHEY PROTEIN
Hydro whey is digested and absorbed faster than standard whey protein! It's perfect for after a workout and mixes smoothly!
Get some Hydrolyzed Whey Protein today
Of course, many protein manufacturers combine two or even all three of these whey proteins into one powder so you benefit from each form. When buying a new protein powder, check the ingredient label before dropping dollars and going all the whey.
Whey Sweet Research Round-Up
Regardless of which form you use, pure or blended, concentrate or hydrolyzed, whey protein is undoubtedly the king of protein supplements. There's a hulking body of research that suggests whey is better at stimulating muscle protein synthesis - the process that ultimately produces bigger and stronger muscles - than soy or casein.
Whey is a fantastic muscle-builder for several reasons. The first is its rapid rate of digestion. Whey is the fastest-digesting protein powder a man can buy. Once whey is down your gullet, its amino acids - the building blocks of all proteins - break down rapidly and are absorbed into the bloodstream. Your blood then escorts these amino acids to muscle tissue, where they can quickly ignite protein synthesis.
In 1997, French researchers published a landmark study about whey's potent ability to stimulate muscle protein synthesis. Researchers reported that when subjects consumed a whey protein drink, protein synthesis increased by almost 70 percent. However, when subjects consumed a casein protein drink, protein synthesis increased by only 30 percent. Scientists attributed this dramatic increase to whey's rapid rate of digestion.
Furthermore, whey boosts protein synthesis effectively because it's an extremely rich source of the branched-chain amino acids leucine, isoleucine and valine. Leucine is the real MVP in this bunch. Research suggests that it acts much like the key to your car, turning on the powerful engine of protein synthesis.
Whey protein also boosts blood flow to muscle tissue, which is another secret to its protein-synthesis power. Increased blood flow enhances the delivery of nutrients, including glucose (energy), amino acids, and oxygen. These nutrients support muscle growth and spur recovery after a workout.
The best thing to come out of
France since champagne.
Still skeptical? Danish researchers found that subjects taking a whey protein shake before and after workouts for 14 weeks increased muscle growth by more than 25 percent, while those consuming a carbohydrate-based drink saw no change in muscle mass. (Suckers.) The subjects in the whey group also increased their squat jump height, while those with the carbs made no such leap.
Sure, the Danes pitted protein against carbs, but what about protein versus protein? An Australian study reported that male bodybuilders supplementing with whey protein while following a 10-week weight-training program gained an average of 11 pounds of muscle, while those supplementing with casein protein gained barely 2 pounds. The bodybuilders taking whey also experienced greater strength gains.
Fat-Burning Fuel For A Better Life
Whey is not only a powerful muscle-builder; it can also support fat loss. In fact, a recent study from the USDA reported that men and women drinking two whey protein shakes per day for 12 weeks (without dieting or exercising!) lost 5 pounds of body fat, dropped an inch from their waists and even gained muscle. Those drinking a similar amount of soy protein, however, didn't see any positive changes in body composition.
How To Use It So You Don't Lose It
Wondering how to add this miracle powder to your diet? The two most important times to consume whey protein are 15-30 minutes before your workouts and within 30 minutes after your workouts.
Again, this goes back to whey's speedy digestion rate.
Providing a fast stream of amino acids to muscle tissue before, during, and immediately after resistance training promotes max muscle growth. Whole-food protein sources like chicken breast, eggs, fish and beef won't digest fast enough to be beneficial during these critical times.
Before weight training, take about 10-20 grams of whey protein to enhance muscle strength, increase endurance, and decrease muscle breakdown. After your workouts, go with 20-40 grams of whey to enhance muscle recovery and boost muscle protein synthesis.
You should also consider taking 20-40 grams of whey protein as soon as you roll out of bed. This will stop the muscle breakdown that occurs as a result of fasting overnight. You can also drink a 20-40 gram whey shake as a snack between meals to boost muscle growth and support fat loss.
Whey is the Way
No matter your goals, whey can help. It's one of the first supplements you should consider-if not the first-when starting a muscle-building or fat-loss program.
To get the results you want, you can't ignore training, you can't forget proper nutrition, and you can't be a cheese-maker. You can't waste your whey.
Original story source can be found here :
http://www.bodybuilding.com/fun/whey-to-grow-expert-guide-premier-muscle-building-protein.html?mcid=DC_myofusion_elite_020813&&rmid=myofusion_elite_020813&rrid=13776974
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Replies
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hmmmmm Guess I should have titled this: NEW DR.Oz Diet or something stupid like that so people would read it0
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bump0
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Thanks for sharing! It's great information for me! I've always wondered about the differences.0
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WHEY
I bought myself 5 pounds of whey a couple weeks ago. It's awesome!0 -
While it may be good information I don't believe his claim that you need to have so much protein within a certain time after getting up. There are just far too many people who have proven that eating anything right after you wake up doesn't matter (those who do intermittent fasting for example).
While it is a great addition to any diet I believe it's main purpose would be to reach your protein goals. Protein powder itself will not provide muscle growth if you aren't eating enough and lifting heavy weights.0 -
Awesome article, whey protein is the no brainer way to go! I've already been using it for over a year and it's great.0
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bump for later. Thanks!0
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lol i have up to 5 shakes a day0
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While it may be good information I don't believe his claim that you need to have so much protein within a certain time after getting up. There are just far too many people who have proven that eating anything right after you wake up doesn't matter (those who do intermittent fasting for example).
While it is a great addition to any diet I believe it's main purpose would be to reach your protein goals. Protein powder itself will not provide muscle growth if you aren't eating enough and lifting heavy weights.
This! I read this when you first posted it (OP) and thought the info about how it is made and the differences interesting (though I have read all this information elsewhere). However, the info regarding when and how much should be consumed seems more like broscience than real science. I have read through several studies that show that muscle breakdown does not occur over brief periods of fast (even up to 72 hours). Additionally, for anecdotal evidence which is worth as much as the paper it's written on, I have been practicing IF for 3 months and recently had my BF checked again and my LBM has gone up slightly rather than down...0 -
FWIW, I do use whey protein as a way to supplement my protein intake and love it.0
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Does anyone else worry about getting too much calcium when adding whey protein?0
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And it comes in Lactose free:smokin:0
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Any thoughts on Whey vs 'real meat'?
I bought a load of Caesin a while ago to go with some Whey I already had.
Turns out I'm intolerant to Caesin, though Whey seems to be ok.
Gave up on them all a bit after I had some serious stomach upsets.
I'll often take some (very) low fat sausages and have them straight before and after a workout, or some chicken breast etc.
However, wouldn't mind getting some more Whey as it's probably cheaper for a start!0 -
thank you for this. i unknowledgably bought rice protein thinking i needed to stray from whey because of its dairy base. I guess i'll be combining incomplete proteins till i'm out then its back to whey for me!0
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While it may be good information I don't believe his claim that you need to have so much protein within a certain time after getting up. There are just far too many people who have proven that eating anything right after you wake up doesn't matter (those who do intermittent fasting for example).
While it is a great addition to any diet I believe it's main purpose would be to reach your protein goals. Protein powder itself will not provide muscle growth if you aren't eating enough and lifting heavy weights.
This! I read this when you first posted it (OP) and thought the info about how it is made and the differences interesting (though I have read all this information elsewhere). However, the info regarding when and how much should be consumed seems more like broscience than real science. I have read through several studies that show that muscle breakdown does not occur over brief periods of fast (even up to 72 hours). Additionally, for anecdotal evidence which is worth as much as the paper it's written on, I have been practicing IF for 3 months and recently had my BF checked again and my LBM has gone up slightly rather than down...
Jim Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.
He was awarded the Gatorade Beginning Investigator in Exercise Science Award in 2002 by the American Physiological Society for his groundbreaking research. Currently, he serves as senior science editor for Muscle & Fitness, Muscle & Fitness Hers and Flex magazines, is the host of the popular online training and nutrition video series Muscle & Fitness Raw!, as seen at www.muscleandfitness.com and runs his own fitness website www.jimstoppani.com.
He has written thousands of articles on exercise, nutrition and health and is author of Encyclopedia of Muscle & Strength (Human Kinetics, 2006), co-author of the New York Times Bestseller, LL Cool J's Platinum 360 Diet and Lifestyle (Rodale, 2010), co-author of the book Stronger Arms & Upper Body (Human Kinetics, 2008), and co-author of the chapter "Nutritional Needs of Strength/Power Athletes" in the textbook Essentials of Sports Nutrition and Supplements (Humana Press, 2008). Dr. Stoppani is the creator of the Platinum 360 Diet as found in the book, LL Cool J's Platinum 360 Diet and Lifestyle (Rodale, 2010) and creator of the diet program found in the book, Mario Lopez's Knockout Fitness (Rodale, 2008).
Dr. Stoppani has been the personal nutrition and health consultant for numerous celebrity clients, such as LL Cool J, Dr. Dre, Dwayne "The Rock" Johnson, and Mario Lopez, and has appeared on the NBC television show Extra as an Extra LifeChanger and as a science expert on the Spike television shows Jesse James is a Dead Man and MANswers.
I'm sorry, tell me again about how multiple studies from over the entire world compiled into one article by a man with a phD is Broscience? Do you guys even try to research the things to try to refute?0 -
I like my protein in steak form. But okay, whatever works for others, good for them.0
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I'm going to order some right now! Thanks for sharing.0
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Awesome, thank you!0
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Any thoughts on Whey vs 'real meat'?
I bought a load of Caesin a while ago to go with some Whey I already had.
Turns out I'm intolerant to Caesin, though Whey seems to be ok.
Gave up on them all a bit after I had some serious stomach upsets.
I'll often take some (very) low fat sausages and have them straight before and after a workout, or some chicken breast etc.
However, wouldn't mind getting some more Whey as it's probably cheaper for a start!
I think it does work out to be a little cheaper then buying say chicken.
its far more easy to take with you too.0 -
do people spring for the isolate? i usually just get the cheapest **** i can find, which usually claims to be a concentrate/isolate blend0
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