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What Is Protein

Courtesy Bioplex Nutrition

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Protein is the second most plentiful substance in the human body next to water. Protein is the major building block in the creation and maintenance of muscles, blood, hair, skin, nails, internal organs, and our brain. During digestion the larger protein molecules are converted to simpler amino acids. When people say that amino acids are protein they are partially correct, because amino acids are used to create protein, and they are also the result of digesting protein. The body requires twenty-two amino acids to make human protein. The body itself can produce 14 of the 22 amino acids with the remaining 8 that must be supplied by our diets. The eight amino acids that our body cannot create are called "essential amino acids". For our bodies to correctly process protein we must have all 22 amino acids present. Foods that contain all 8 essential amino acids are termed "complete protein". Sources of protein include milk, eggs, cheese, meat, fish, poultry, grains, and legumes.

Types of Protein:

We will spend our time discussing the major types of protein used today. There are other less desirable forms, but we will stick to the four main types Milk, Egg, Whey, and Soy. These four types of proteins make up the majority of supplements available on the market, and are thought to be the most beneficial for human consumption.

Milk Protein - is derived from non-fat dry milk and calcium potassium caseinate. Milk protein contains all essential amino acids and is an excellent form of protein. One possible negative exists because Milk protein contains the natural milk sugar lactose, which some people are allergic to.

Egg Protein - derived from egg albumen (dried egg white). Egg protein provides all twenty-two amino acids and contains a good balance of essential amino acids. It can be expensive, but is an excellent protein.

Whey Protein - Whey is actually a bi-product of cheese or cottage cheese production. This liquid is about 70 percent carbohydrate in its raw form. Whey protein is created with filtration and ion exchange processes to create a powder that is nearly 100 percent protein with all the lactose removed. Whey protein is easily digested and reaches the bloodstream very quickly.

Soy Protein - Unlike the other forms derived from animals, soy is derived from the soybeans so it is a plant-based protein. Soy protein is rather inexpensive and does not have as high amino acid profile as Milk, Egg or Whey proteins. As we will find out later Soy have unique properties that make it a valuable source of nutrition regardless of its amino acid profile.

How they Stack Up

The question is which protein should I take? This is a little like Washington D.C. with many forces out there lobbying their cause. There seems to be quite a bit of hype and speculation, most of it based on a monetary agenda. Let me first say that the question which protein should I take is somewhat flawed. The question itself is too broad, and the answer is not that simple. Let's get into what we do know about the major protein sources, and our questions and answers improve dramatically. We do have some pretty good evidence to suggest the following facts:

Whey protein is very easily digested, has a high amino acid profile, and gets into the bloodstream and tissue very quickly.

Whey protein also does not provide a long lasting flow of protein because it digests so quickly. This would then support using Whey as part of your post workout supplementation to quickly put amino acids back into your muscles.

Milk or Egg proteins digest slower, have high amino acid profiles, and more slowly reach the bloodstream and muscles. They stay in the body at a steadier rate for longer periods of time. One might consider using either of these proteins before bedtime to provide a steady flow of amino acids to the body over night. Milk or Egg protein is also a good way to start the day possibly mixed with some Whey protein in the morning.

Soy protein is not a complete protein lacking the amino acid methionine. Like Milk and Egg protein Soy digests much slower than Whey. Soy contains genistein and other phytoestrogens that are similar to estrogen. Some studies indicate that Soy has some ability to prevent heart disease and assist in preventing cancer.

Whey protein is also been shown to be a tremendous immune system enhancer, and thus shows great promise in preventing a number of diseases.

Recommendation

As an athlete you should be taking in the highest bio-available (BV) sources of protein possible that contain the most complete amino acid profiles. That clearly points to using Whey protein as a cornerstone of supplementation. While Whey protein is superior in many ways it would be foolish to only use Whey as a source of protein. A diet that consists of milk, eggs, cheese, and plant proteins will keep the body fueled with a steady stream of high quality protein throughout the day. Many use Whey protein around workouts as pre and post workout supplements. The real message is that protein is incredibly important to us all, especially for the person involved in athletics, use the highest quality supplements possible, and you will reap the rewards.

References:

"Aging without growing old - Judy Lindberg McFarland", "Nutrition Almanac - Lavon J. Dunne"

Courtesy of:

Bioplex Nutrition 150 W. Axton Rd., Suite 1, Bellingham, WA 98226 360-398-1933/FAX 360-398-9363/
1-888-345-PLEX(7953)
www.bioplexnutrition.com

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