What's a good protein tub I should get to drink throughout my meals that way I get enough protein. Like if I wanted to get two tubs to make it last what's a good deal they have going on for protein?
Ideally your meat intake per meal should have enough protein to negate the need for a protein shake with your meals... You should be aiming at around 1/1.5g/lb of bodyweight... So if your 200lbs = 200g protein...
You don't need to be buying the most expensive protein powder, nor the cheapest... Something mid-range price wise, whey isolate/concentrate mix... With the amino acid profile at the correct %....
Try not to rely too much on powder for you daily protein needs, better to get from whole foods... A shake post workout or casein prior to bed won't hurt you...
I've a load of info on my computer regards protein, but my signal is shite so may try and post up later if I can get on the net... Sorry..!!
Try this for starters:
The Complete Guide to Whey Protein
By Andrew Honoré
Endorphin Systems Sport Nutrition
Whey is produced as a by-product of cheese-making. Traditionally considered waste, it was dumped on fields and into the nearest lake. When whey was discovered to contain high quality proteins, methods were devised to remove as much of the undesirable lactose, fat and cholesterol as possible from the protein.
The original processing methods included acid treatment and high temperature drying. This unfortunately destroys much of the protein and ruins the quality of the protein extracted, so new methods were developed to extract the protein from the whey while maintaining its quality.
The most common methods today include ultra-filtration, micro-filtration, ion-exchange and crossflow micro-filtration. Ultra-filtration and micro-filtration use a low temperature process where the proteins are physically separated by filters. The ion-exchange process removes the protein through an ion-exchange column that takes advantage of the specific electronic charges of the protein, fat and lactose contained in the whey and uses opposite charges to extract each individual component. Crossflow micro-filtration uses natural, nonchemical ceramic membranes to separate the undenatured whey protein (good stuff) from the fat and denatured protein (bad stuff). All of these processes result in a high quality whey protein, low in fat and lactose.
WHY WHEY?
There are several reasons to choose whey protein over other protein sources. Whey protein has an extremely high biological value (BV) afforded to it. The BV of a protein is essentially a measure of how well it is utilized by the body and the effect it has on nitrogen retention in the body, and takes into account the amino acid profile, solubility and digestibility of the protein. Whey protein has a BV of 104, while whey peptides have a BV of 110-159. This makes whey an ideal source of protein post workout as it is absorbed extremely quickly to help rebuild damaged muscle.
Whey protein contains the highest percentage of Branch Chain Amino Acids (BCAAs) of any protein source, as well as high levels of essential amino acids. BCAAs protect muscle from protein breakdown and help to stimulate protein synthesis or muscle growth. Essential amino acids are important as the body can’t manufacture these itself and relies on getting them from the diet. Whey is lower than other proteins in the essential amino acids glutamine and phenylalanine, so many brands add these two components to help increase the BV of the protein and improve its effectiveness.
Whey protein also contains protein fractions. These are the active components that high quality whey proteins should contain. These include Alpha-Lactalbumin, Immunoglobulins, Glycomacro-peptides and Lactoferrin. These components possess properties that support the immune system, act as antioxidants and can help with cell growth and repair in the body.
WHEY BASICS
Let’s start out with the two main types of whey protein - whey protein concentrate (WPC), and whey protein isolate (WPI). As stated earlier whey protein is a by-product of cheese and casein production. Pure whey contains a large amount of the milk sugar lactose, as well as a variety of proteins, fat and cholesterol. To remove the undesirable components and produce a more pure protein, different filtration techniques can be employed. The most common are ultrafiltration, microfiltration and ion-exchange – all of which are low temperature methods which produce a high quality protein.
Cheaper extraction methods use high temperatures and acid treatment, which destroys the important protein fractions, lowering the biological activity or effectiveness of the protein. This is referred to as denaturing the protein. Denaturing can also occur after manufacture if whey protein is exposed to high temperatures and direct sunlight for extended periods. Avoid leaving protein in a hot car, next to 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 protein as well.
WPC & WPI
High quality WPC’s are typically 70-90% protein, and are reasonably low in fat and lactose.
WPI’s however are typically 85% protein or more, with some being upwards of 95% protein. The most common extraction methods used to produce WPI’s are ion-exchange, cross flow microfiltration and ultrafiltration. Most supplement companies use ion-exchange whey isolate as it’s cheaper to produce than the other two methods.
The ion-exchanged process produces the most pure protein, gram for gram (around 95% protein), when compared to microfiltration and removes the protein through an ion-exchange column. This takes the electrical charges of the protein, fat and lactose molecules contained in the whey and uses opposite charges to extract each individual component. Unfortunately this process uses chemical reagents to control the electrical charges. This can change the pH level and denature the whey by destroying some of the biologically active protein fractions.
Crossflow microfiltered whey isolate is produced by passing the whey protein concentrate through natural, nonchemical ceramic membranes to remove the fat and denatured protein and is typically around 91% protein. Since chemicals aren’t used in this process, very little of the protein is denatured so the protein retains the important protein fractions.
PROTEIN FRACTIONS
Protein fractions are the active components of whey that have their own unique effects on health and can help enhance immune function and improve recovery from training. These components are what sets whey protein apart from other forms of protein and makes it far superior for overall muscle recovery, growth and general health.
These microfractions include:
beta-Lactoglobulin - This is present in the greatest amounts but unfortunately is considered a highly allergenic fraction in whey. This is the only microfraction that isn’t also found in human mothers’ milk. Good whey proteins should be less than 50% beta-Lactoglobulin, however, the ion exchange process isolates this particular fraction easily and so unfortunately ionised WPI’s will be quite high in this. To avoid any allergy problems, avoid whey proteins with higher than 70-80% of beta-Lactoglobulin. The higher the percentage of beta-Lactoglobulin, the lower the percentages of the more beneficial fractions.
alpha-Lactalbumin - This nutritious fraction is found in the second highest levels at around 15-20% and can also be found in mother’s milk.
Immunoglobulins (IgG) - This fraction helps to stimulate the immune system with IgG’s having important antibody activity within the body, helping support the immune system and preventing disease.
Bovine Serum Albumin (BSA) - This fraction is a precursor to glutathione. Glutathione is an essential water-soluble antioxidant in the body that protects cells and serves as a primary detoxifier of harmful compounds such as peroxides, heavy metals, carcinogens and many more. Beta-lactoglobulin and IgG fractions are also important sources of glutathione.
Glycomacropeptides (GMP) - GMP is a powerful stimulator of cholecystokinin, which plays many essential roles relating to gastrointestinal function, including the regulation of food intake. In addition to being a regulator of food intake, cholecystokinin (CCK) stimulates gall bladder contraction and bowel motility, regulates gastric emptying, and stimulates the release of enzymes from the pancreas. The pancreatic enzymes are critical for the complete digestion of fats, proteins and carbohydrates and therefore the full nutritional realization of food. Also, CCK has the effect of slowing the overall digestive process by slowing intestinal contractions, thus giving the digestive enzymes more time to work on their respective substrates resulting in more complete absorption. In animals, a rise in cholecystokinin is followed by a large reduction in food intake, as by slowing digestion, one perceives the "full" feeling longer following a meal.
Lactoferrin (LF) - This is possibly the most important fraction due to its powerful immune enhancing effects. LF is found in tiny amounts in the body, yet appears to be a first-line immune-system defence. LF is a powerful antioxidant and strongly inhibits iron-dependant free radical reactions by directly binding iron. This iron binding effect results in the inhibition of iron dependant bacteria growth, and can block the growth of many pathogenic bacteria and yeast. Its antimicrobial action may also improve antibiotics. In the digestive tract, LF may help by stimulating intestinal cell growth and enhancing the growth of “good” intestinal microflora.
Lactoperoxidase, Lysozyme, Growth Factors - These are very minor fractions yet are reported to be the most biologically active.
Lactoperoxidase has a high antimicrobial activity, and inactivates or kills a wide spectrum of microorganisms.
Lysozyme, present in only very small amounts in cow’s milk, possesses antibacterial activity against a number of bacteria and works synergistically with lactoferrin against bacteria such as the Salmonella species. Lysozyme is found in saliva, tears, and other body fluids, where it acts as a natural antibiotic.Growth Factors include IGF-1 and IGF-2. Insulin-like Growth Factor (IGF-1), is the hormone released during growth hormone metabolism. The amount produced determines the extent of growth in children and the building of muscle and lean body mass in adults. Studies have shown that IGF-1 rises in direct proportion to the quality and quantity of protein in the diet. When whey is hydrolysed (predigested) to make di-, tri-, and oligo-peptides (short & long chain amino acids), it increases the bioavailability of the whey, further increasing the release of IGF-1.
The main differences in the whey protein isolates prepared via the different filtration methods is found in the composition of the protein fractions.
Typical Analysis Microfiltered/Ultrafiltered Ion-Exchange
alpha-Lactalbumin:...... 14.9..... 25.6
beta-Lactoglobulin:..... 55.7..... 66.0
Bovine Serum albumin:. 1.4..... 5.9
Immunoglobulins:...... 2.5..... 2.5
Glycomacropeptides:... 20.6..... 0
Lactoferrin:................ 0.1..... 0
Peptide fragments:..... 4.8..... 0
As you can see, the greatest differences between the two types of WPI lies in the immunological and digestive implications of the proteins, with ion-exchanged WPI missing three significant protein fractions: Lactoferrin, Lactoperoxidase and Glycomacropeptides. The loss of microfractions is due to the ion-exchanged protein denaturing, so many people consider undenatured whey protein concentrates more beneficial as all of the valuable microfractions are maintained.
HYDROLYSATES AND PEPTIDES
Hydrolysates are essentially smaller proteins. When you digest a protein, enzymes break down the large protein molecule into many smaller proteins. These proteins can be broken down further into peptides (chains of two amino acids) or polypeptides (chains of three or more) until they are the right size for absorption.This process occurs naturally during digestion but can take some time, up to several hours for whole foods. So it is possible to buy whey proteins with added peptides or “predigested” hydrolysates. By exposing the proteins to natural enzymes from plant or animal sources, manufacturers can produce protein hydrolysates which are easier and quicker for our bodies to absorb.These can be most beneficial after training when there is an increased need for amino acids. The aminos are required to prevent protein (muscle tissue) breakdown, so the faster they can be absorbed the better.
Another factor effecting absorption rates is the molecular weight of the formula. The lower the molecular weight of the protein the faster the absorption. Whey proteins with added whey peptides will often state the weight in Daltons (D) of the protein: i.e. MW 500D (very low molecular weight), MW 80,000D (high molecular weight).
WHAT TO CHOOSE?
Choosing which protein to use depends on what you are looking for. Using whey isolates, hydrolysed proteins and whey proteins with added peptides will offer increased recovery when used straight after training due to their quick absorption. However during the course of the day when absorption rates aren’t quite as important, the use of the more basic proteins such as whey concentrate, casein and whole food protein sources may be more economical.
Many of the whey proteins available today use a blend of two or more different whey proteins with some having added amino peptides. These are of benefit as they still offer rapid absorption yet are more economical than some of the more pure whey protein isolates.
