Protein contains amino acids and branch chain amino acids (BCAA), which are the building blocks for muscle. Without sufficient amino acids the body can repair and build muscle and then the recovery from muscle damage occurs through the formation may be slow or nonexistent. The body can be in a catabolic state, using more protein (muscle) than it is rebuilding. Different proteins contain different amounts and types of amino acids as well as offering a different digestion and absorption properties and therefore the benefits can be gained by using different proteins depending on training and dietary needs.
You get a good protein from whole food protein sources such as turkey breast, tuna, chicken breast, lean red meat, cheese and milk, and protein supplements popular today thanks to the convenience, ease of use, and the economy.
Whey Protein By far the most popular protein supplement available today is whey protein. Whey is one of two major proteins found in milk (casein is the other) and is isolated from milk as a byproduct in the production of cheese and casein. Pure Whey contains a large amount of lactose milk sugar, as well as a variety of proteins, fats and cholesterol.
Whey traditionally used to be considered a waste product and dumped on the fields and in the nearest lake. Fortunately serum was found to contain high quality protein, and so methods have been developed to remove most undesirable amounts of lactose, fat and cholesterol as possible from the protein. developed original methods including acid treatment and high temperature drying. This, unfortunately destroyed much of the protein and ruined the quality of protein extracted.
The new methods have been developed capable of extracting the protein from whey, while maintaining its quality. Today the most common methods include ultrafiltration, microfiltration, ion exchange and cross flow micro-filtration. Ultra-filtration and microfiltration using a low temperature process in which proteins are physically separated by filters. The ion exchange process removes the protein through a column of ion exchange that takes advantage of the electronic specific allegations of protein, fat and lactose content in serum and opposite charges used to extract each individual component. Crossflow microfiltration using natural, nonchemical ceramic membranes to separate protein from whey, undenatured fats and denatured proteins.
All of these processes in a domain of whey protein of high quality, low-fat and lactose. Always be sure to check the label to which method or methods were used, as some of the cheapest protein you can use the whey proteins which were produced by treatment with acid or less high temperatures and contain high levels of proteins denatured. non-denatured proteins are unusable by the body and cause the whey that have a bitter taste when consumed. A good quality protein powder will always be in the panel list of ingredients on the label or if it is microfilltered, ultrafiltration or ion exchange. If you simply lists of whey protein concentrate or isolate one can only assume that it contains a cheaper form of protein.
To build muscle you must train hard, sleep well, eat your protein. Pretty simple, really. But with so many different protein sources available, many are confused about what their needs are and so do not eat enough and are eating the wrong kind of food. When you make any form of training for both strength gains and muscle in the gym, the strength of work which includes running, cycling or swimming or team sports or individual, the protein is essential to aid in recovery and helping to rebuild the damaged muscle tissue.
The benefits of whey protein There are several advantages to the choice of whey protein to other protein sources. Whey protein has a very high biological value (BV) afforded (BV = 104 Whey Protein Whey Peptides with a BV between 110-159). The BV of a protein is essentially a measure of how it is used by the body, and takes into account the amino acid profile, solubility and digestibility of the protein. Whey protein is an ideal source of protein post workout because it is absorbed very quickly to help rebuild the damaged muscle.
Whey protein contains the highest percentage of BCAAs of any protein source, and high levels of essential amino acids. BCAA protect muscle from protein breakdown and to help stimulate protein synthesis and muscle growth. Whey protein also contains protein fractions. These are the active components of high quality whey protein should contain. These include alpha-lactalbumin, immunoglobulins, lactoferrin and Glycomacro-peptides. These components have properties that support the immune system, act as antioxidants and may help with cell growth and repair of the body.
Essential amino acids are important because the body can not produce itself and relies on getting from the diet.
serum proteins may also suitable for some individuals who are lactose intolerant as it is extremely low in lactose with some whey protein isolates having virtually no lactose.
Serum proteins of high quality tend to be relatively expensive, with whey protein isolates to be the most expensive source of protein available. Many companies produce different sizes with the larger containers and more economical. Whey protein is also low in phenylalanine, an essential amino acid glutamine as compared to other protein powders. Many brands add these two components in order to increase the BV of the protein and improve its effectiveness.
With so many protein powders on the market could be forgiven for not worrying too much about that type of protein you use. Many people probably do not care if they are using is instantised protein, partially hydrolyzed, ultrafiltered, ion exchange whey protein isolate peptides with low molecular weight whey, with full spectrum whey protein fractions including glycomacropeptides, lactoperoxidase and beta lactoglobulin. If you understand this then you probably do not need any help. But if you're like most people who base their decisions on what they find better taste, or one of your favorite bodybuilders used to pack on twenty pounds of solid muscle, so you can find some of the following information.
Although it may not be necessary to know exactly what those terms mean, if you want to be able to make an informed choice and get the most from your workout can be beneficial to know some of the basics.
Whey Protein Basics Lets start with the two main types of Whey Protein - Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI). As stated above whey protein is a by-product of cheese and casein. Pure Whey contains a large amount of lactose milk sugar, as well as a variety of proteins, fats and cholesterol. To remove the unwanted components to produce a purer protein, different filtering techniques can be employed. The most common are ultrafiltration and microfiltration, which are all low-temperature methods and thus avoid the denaturation of proteins.
Denaturation of proteins, which occurs through the use of more economical extraction methods with high temperatures and acid treatment destroys the major protein fractions, reducing the biological activity or potency of the protein. Denaturation can also occur after production due to high temperatures. Do not expose the whey protein at high temperatures and direct sunlight for long periods. Avoid leaving the protein in a hot car, near the oven in the kitchen or any other source of heat. Also avoid using whey protein in recipes that use high heat - muffins, pancakes, etc., as this may denature the proteins as well.
WPC & WPI WPC are generally high quality 70-85% protein, and are fairly low in fat and lactose.
WPI, however, are generally greater than 85% protein, with some being more than 90% protein. The most common extraction methods used for the production of WPI are ion exchange (IE), cross-flow microfiltration (CFM) and ultrafiltration (UF). Because of the extra costs involved in the production of CFM whey ultrafiltrate and isolate the majority of supplement companies use whey ion exchange.
The ion exchange (IE) produces the purest protein, gram for gram (about 95% protein), compared with microfiltration and removes the protein through a column of ion exchange. This makes use of the electronic specific allegations of protein, fat and lactose content in serum and opposite charges used to extract each individual component. Unfortunately, this process uses chemicals to control the electrical charges. This can change the level of pH and denaturing the whey, destroying some of the biologically active protein fractions.
Micro-filtered cross-flow (CFM) Whey Isolate is produced by passing the whey protein concentrate through natural, nonchemical ceramic membranes to remove denatured proteins and fats, and is typically about 91% protein. Since the chemicals are not used in this process, very little of the protein is denatured the protein retains important protein fractions.
Protein fractions protein fractions are the active components of whey, which have their unique effects on health and may help improve immune function and enhancing recovery from training.
These include: Beta-lactoglobulin - This is present in greater quantity but unfortunately it is considered an allergenic fraction in whey. whey protein is good should be less than 50% beta-lactoglobulin, however, the ion exchange process isolates the particular fraction ionized easily and WPI will be very high in this. In order to prevent any allergies to this, avoid whey protein with the superiors of 70-80% of beta-lactoglobulin. The higher the percentage of beta-lactoglobulin, the lower the percentage of localities with the highest biological value.
Alpha-lactalbumin - This village is located in the higher nutrient levels of a second to about 15-20% and can also be found in breast milk.
Immunoglobulin (IgG) - This stream helps to stimulate the immune system with the important activities that IgG antibodies in the body, helping to strengthen the immune system and preventing disease.
Bovine serum albumin (BSA) - This village is a precursor of glutathione. Glutathione is an essential water-soluble antioxidant of the body that protects cells and serves as a primary detoxifier of harmful compounds such as peroxides, heavy metals, carcinogens and many others. Betalactoglobulin and IgG fractions are also important sources of glutathione.
Glycomacropeptides (GMP) - GMP is a potent stimulator of cholecystokinin, which plays many essential functions related to gastrointestinal function, including regulation of food intake. Besides being a regulator of food intake, cholecystokinin (CCK) stimulates the contraction of the gall bladder and intestinal motility, regulates gastric emptying, and stimulates the release of enzymes from the pancreas. Pancreatic enzymes are essential for the digestion of fats, proteins and carbohydrates, and then the full realization of nutritional foods. In addition, CCK has the effect of slowing the digestive process overall slowing intestinal contractions, thereby giving the digestive enzymes more time to work on their respective substrates, resulting in more complete absorption. In animals, an increase of cholecystokinin is followed by a sharp reduction in food intake, such as slowing the digestion, there is a feeling of "full" longer after a meal.
Lactoferrin (LF) - This is quite a major part for its immune enhancing effects. Lactoferrin (LF) is found in small amounts in the body, but appears to be a first line of defense of the immune system. LF is a potent antioxidant and strongly inhibits the iron-dependent free radical reactions of directly binding iron. The result of iron binding inhibition of bacterial growth in iron load, and can block the growth of many pathogenic bacteria and yeasts. It can also improve antimicrobial antibiotics. In the digestive tract, LF can help by stimulating the growth of intestinal cells and enhance the growth of "good" intestinal microflora.
Lactoperoxidase, lysozyme, growth factors - These are much smaller villages but they are reported to be the most biologically active. Lactoperoxidase (LP) has a high antimicrobial activity, and inactivates or kills a broad spectrum of microorganisms.
Lysozyme, present only in small amounts in cow's milk, has antibacterial activity against a number of bacteria and works synergistically with lactoferrin against bacteria such as Salmonella spp. Lysozyme is found in saliva, tears, and other bodily fluids, where it acts as a natural antibiotic.
Growth factors including IGF-1 and IGF-2. IGF-1, or Insulin-like Growth Factor, is the hormone released during the metabolism of growth hormone, the quantity of production that determines the amount of growth in children and building muscle and lean body mass in adults. Studies have shown that IGF-1 increases in direct proportion to the quality and quantity of dietary protein.
Hydrolyze (predigesting) whey to make di-, tri-and oligo-peptides (amino acids long and short-chain amino), increases the bioavailability (BV) of whey, further increasing the release of IGF-1.
As you can see, the main differences between the two types of WPI is in the digestive and immunological implications of protein, WPI IE missing three significant protein fractions, lactoferrin (LF), lactoperoxidase (LP) and glycomacropeptides (GMP).
Peptides & Hydrolysates Hydrolyzed proteins are substantially smaller. These are produced by subjecting the protein to digestive enzymes, which break the large protein molecule into many smaller proteins. These proteins can be divided into peptides (chains of two amino acids) or polypeptides (chains of three or more amino acids), and are broken down until they are the right size for absorption.
This process occurs naturally during digestion, but it may take some time, up to several hours for whole foods. So you can buy whey protein with added peptides or "predigested" hydrolysates. Hydrolysates are predigested protein when exposed to natural enzymes of plant or animal origin. protein hydrolysates are beneficial because it's easier and more quickly absorbed.
These can be most useful after exercise when there is an increased need for amino acids. The aminos are needed to prevent protein (muscle) breakdown in faster than can be absorbed better. Another factor that makes the absorption rate is the molecular weight of the formula. The lower the molecular weight of the protein faster absorption. whey proteins with added whey peptides have often been the weight in Daltons (D) of the protein: ie, 500D MW (very low molecular weight), 80,000 MW D (high molecular weight).
What to choose? The choice of which protein to use depends on what you're looking for. Using whey isolates, protein hydrolysates and whey protein with added peptides offer greater recovery when used immediately after training because of their rapid absorption. However, during the course of the day, when the rates of absorption are not as important, the use of more basic proteins such as whey concentrate, casein, and all sources of dietary protein may be more economical. Many of today's whey proteins available use a mixture of two or more different wheys with some added amino peptides. These are benefits as they provide rapid absorption, but are cheaper than some of the proteins of the purest whey isolates.
Some popular compositions of whey proteins are: Pure whey protein concentrates Pharmasports Instantised 100% Whey - WPC ultrafiltrate. Approximately 77% protein. Definition Reactiv Whey - WPC ultrafiltrate. Approximately 77% protein. Leppin Ultimate Whey - WPC ultrafiltrate. Approximately 77% protein.
Whey protein concentrate / Island Blends Balance 100% Whey - WPI IE, UF WPC, hydrolyzed WPC, added L-glutamine, L-arginine. About 80% protein. EAS 100% Whey - WPC, WPI. Approximately 77% protein. Optimum Nutrition 100% Whey - MF WPI, WPI IE, UF WPC, hydrolyzed whey protein to about 79-82% of peptides
Pure whey protein isolates Balance Ion Exchange Whey - WPI IE. Approximately 88% of protein (seasoned) Balance Ion Exchange Whey flavored Approximately 92% protein Horleys ICE Whey - WPI cation exchange, approximately 90% protein.
ไม่มีความคิดเห็น:
แสดงความคิดเห็น