Protein Powders
Recommendation
Recommended as it is regarded as a high benefit low drawback supplement. Pure whey isolate powder is recommended (egg isolate if you have dairy allergies), avoid sweeteners and flavors for the purest use. Used to decrease appetite leading to healthy weight loss and increase muscle growth as well as as a general nutrient rich supplement. See safety section to learn if it is safe for you. See usage section for dosing and plans.
About
Protein powder comes in many forms of which all forms listed below are regarded as safe. It's said that protein powder gained traction in the 1980's and has since been refined into a more precise science. All powders are actually extractions from normal foods which have undergone processes to concentrate the protein away from the other extracted chemicals. Many powders will contain extra ingredients such as sweeteners, nutrients, and flavors but pure protein isolates and hydrolysates aren't hard to find.
Forms
There are many types of protein powder but they can be organized into bases plus processes i.e. Whey Isolate. All are regarded as safe for consumption
Bases:
- Whey: Generally regarded as king of protein powders. Comes from milk concentrate can contain high quantities of lactose making it hard to digest but isolates contain only trace amounts. Whey digests fast and is rich in BCAAs including leucine which promotes muscle growth and recovery after resistance and endurance training (1) (2) Can help build and maintain muscle mass, aide in recovery, and increase muscle strength after strength training (1) (2) (3) (4) (5) (6) Found to increase new muscle creation 31% more than soy and 132% more than casein after resistance exercise. Improves body composition by lowering fat mass and increasing lean mass (1) (2) (3).
- Casein: Casein is also found in milk but is digested much slower than whey. Casein comes in second for new muscle creation right after whey, although this is contrary to the percentages put forth in the study linked above. (1) (2) (3) (4) (5) (6)
- Soy: Made from soybeans and is considered to be the only high quality plant protein. Sometimes avoided due to phytoestrogen which in higher quantities can decrease testosterone and increase estrogen. Contains lower leucine levels but still contains all of the essential amino acids.
- Egg: Made from egg whites. Complete protein sources containing all nine essential amino acids which your body can't otherwise produce. Second highest source of leucine. Generally only recommended over whey when user has dairy allergies.
- Plant: Made from a wide range of plants such as peas, brown rice, hemp, alfalfa, etc. Correct plant mixes can contain all essential amino acids. Digests slower than other powders.
Processes:
- Concentrated: Protein extracted from food through heating or acid or enzymes. 60–80% protein, 20–40% fat and carbs.
- Isolated: Concentrate after an additional filtering process to remove fat and carbs. 90–95% protein.
- Hydrolyzed: Or hydrolysates have undergone further heating with acid or enzymes to break the bonds between amino acids enabling quicker absorption. Same protein content as Isolates.
Benefits
Can help to decrease appetite and increase muscle growth during workouts. Can also be used to supplement for low protein diets. Most powders contain all of the essential amino acids as well as some containing leucine, a key contributor to new muscle growth. Protein powder is useful for losing weight as well as body building by reducing fat mass and increasing muscle mass.
Safety
Check this list before purchasing any protein powder (change grade to check all levels). If the powder receives a poor grade on that list, do not consume it as it may contain heavy metals or other toxins. Furthermore research any brand here to see whether it is safe to consume.
consuming too much protein can lead to an increased risk of osteoporosis and can also worsen existing kidney problems.
Whey and casein powders are made from dairy products and should be avoided if one has dairy allergies.
No recorded side effects in reasonable doses
Combinations
Whey protein should not be taken with Levodopa, Alendronate (Fosamax), quinolone antibiotics, and tetracycline antibiotics.
Soy protein should not be taken with depression medications, antibiotics, estrogens, Tamoxifen (Nolvadex), Warfarin (Coumadin), or any medication changed or broken down by the liver.
Usage
Recommended dose is 1-2 scoops or 25-50g of protein powder per day. Each person will be different, research your use case to find the correct dose.
Make Up
The following makeup is based on a 25g scoop of whey isolate protein. Make ups for other proteins can be found at the link.
Essential Amino Acids:
| Threonine | 5.4% | 1.35g per scoop |
| Methionine | 1.8% | 0.45g per scoop |
| Phenylalanine | 2.5% | 0.625g per scoop |
| Histidine | 1.4% | 0.35g per scoop |
| Lysine | 7.1% | 1.775g per scoop |
| Valine | 3.5% | 0.875g per scoop |
| Isoleucine | 3.8% | 0.95g per scoop |
| Leucine | 8.6% | 2.15g per scoop |
Nonessential Amino Acids:
| Serine | 4% | 1g per scoop |
| Glycine | 1.5% | 0.375g per scoop |
| Glutamic acid | 15.5% | 3.875g per scoop |
| Proline | 4.8% | 1.2g per scoop |
| Cysteine | 0.8% | 0.2g per scoop |
| Alanine | 4.2% | 1.05g per scoop |
| Tyrosine | 2.4% | 0.6g per scoop |
| Arginine | 1.7% | 0.425g per scoop |