Module 3.4 Flashcards
The word ‘Protein’ comes from
Greek word ‘PROTEIOS’… which means ‘Primary’ or ‘Of 1st Importance’
Dairy Proteins
Whey Casein
WHEY’ Protein
Whey is the ‘liquid’ portion of milk when it separates from
the curds in processing
Whey contains proteins, fats,
carbs, vitamins & minerals
Pushing the liquid portion of milk through a filter separates
the whey protein
Because it is a strong source of amino acids, it’s a
very popular exercise nutrition supplement
whey continued
This by-product is then dried and turned to powder
20% of protein in milk comes from ‘whey’
Water soluble and is ‘fast digesting’… rapid source of
amino acids to muscles
Whey has all 9 essential amino acids
‘3 Types’ of WHEY Protein
WPC (Whey Protein Concentrate)
Whey consists of Protein, Fat, & Carbs (in the form of lactose)
Whey can vary from 30% - 80% Protein by volume
Whey Concentrate is the least ‘processed’ form
Contains more ‘lactose’ than other forms…
so not great if you are lactose intolerant
Cheaper than whey ‘isolate’
or ‘hydrolysate’
‘3 Types’ of WHEY Protein
WPI (Whey Protein Isolate) ***
More protein per serving!
Typically 90% protein per scoop
It’s further processed to remove lactose and fat
It’s the best choice for lactose intolerant
Most popular & effective
form ‘post-exercis
‘3 Types’ of WHEY Protein
WPH (Whey Protein Hydrolysate)
Partially broken down by ‘hydrolysis’ (exposing the protein to heat,
acid or enzymes). Breaks apart the bonds linking amino acids
This makes it taste more bitter, but also allows it to
absorb more rapidly than a concentrate or isolate
Whey Hydrolysate improves digestibility (i.e. used in baby formulas)
Concentrates and isolates are already fast-digesting, so a hydrolysate,
which digests ‘minimally’ faster, may not be worth the taste trade-off and
extra cost for the small benefit
Benefits of ‘WHEY’ Protein
Improved Protein Synthesis
Protein production is enhanced
Leads to better muscle tissue building & repair
2. Promotes Fat Burning
3. Anti-Cancer Properties
4. Lowers LDL (bad cholesterol)
5. Lowers Blood Pressure
negative of ‘whey’ protein…
the release of Amino
Acids is short-lived. You must ingest smaller, repeated
amounts throughout the day.
‘CASEIN’ Protein
80% of protein in milk is ‘CASEIN’
Casein is found in the ‘curd’ part of milk
A cup (250ml) of milk containing 8 grams of protein would
contain 6 grams of casein. Cottage cheese has even more!
Results in a slower-release protein with a lower insulin
response (i.e. lower influx of sugar to bloodstream)
Slower digesting (stays in stomach longer) and releases
amino acids more slowly throughout the night (for hours)
Best taken in the late evening or bedtime
i.e. Casein powder, Greek Yogurt, or Cottage cheese
Best ‘Protein’ Strategy?
Consume approximately 2 grams PRO/kg each day
We know that it’s best to ingest protein in smaller
dosages (10-20 grams) multiple times throughout
the day (maximum 0.5 grams/kg at once)
Tale 20 grams before workouts and 20 grams post
workout for optimal amino acid concentration
(muscle fiber building & repair)
Take whey during the day and casein before bed
Best Combination Strategy for Protein?
Eat meat, dairy, plant sources at Mealtime (4-5 X per day)
Take Whey Pre & Post Exercise (Isolate is best post-exercise)
Consume protein in ‘food’ form (meat, dairy, plant protein)
30-90 minutes after a ‘whey’ protein supplement (because
the release of amino acids is short-lived)
Take Casein before bed, in combination with a food
containing lipids (i.e. Greek Yogurt… higher pro & lipids)
difference in whey and casein
differs in absorption rate and bioavailability
If the body is lacking sufficient levels of amino acids, both pre- and post-exercise, the result is
a negative protein balance, leading to detrimental side-effects such as muscle wasting and delayed exercise recovery
athletes consume suffi- cient amounts of protein while also appropriately timing their protein consumption in order to
experience a positive nitrogen balance and eventual muscle hypertrophy
Benefits of protein timing include
muscle main- tenance and hypertrophy, improved exercise recovery, improved body composition and enhanced immune func- tion during periods of intense training
type of protein consumed has also been shown to affect the
overall benefits experienced by athletes and measured by researchers.
type of protein consumed has also been shown to affect the
overall benefits experienced by athletes and measured by researchers.
each type of protein posses what
varying level of amino acid bioavailability upon consumption
whey and casein proteins have the greatest
bioavailability when compared to protein alternatives,
although it is unclear whether one type provides any greater benefits over the other
whey and casein proteins have the greatest
bioavailability when compared to protein alternatives,
although it is unclear whether one type provides any greater benefits over the other
the amino acid availability in differs in
absorption time, composi- tion, and length of time upon consumption.
Whey protein is
water soluble and is quickly digested in the body, earn- ing it the “fast protein” title.
consumption of a casein supplement results in a
slower availability of amino acids, labeled a “slow protein.”
Casein is
water insoluble and coagulates, resulting in a slow-release mechanism of amino acids that is sustained at increased levels in the body for a longer period of time
Plant-based protein powders are
more easily digestible and have a more balanced phytonutrient profile,”
If your system is too acidic plant proteins can
They can help balance the pH, encouraging detoxification and limiting inflammation.
pea protein is a good source of
branched chain amino acids (BCAAs) that are broken down in the muscle tissue to produce energy.
- high in lysine, an amino acid that converts into carnitine,
- 30 percent of a day’s iron requirements,
carnitine
responsible for
building energy and
lowering cholesterol.
rice protein
building lean muscle and strength, and promoting recovery after resistance exercise
hemp protein
rich in fiber, B vitamins, and a combination of healthy fats, including omega-3s.
soy
heart-healthy food,
- soy in the United States is genetically modified and often highly processed with a variety of chemicals.
spirulina consists of up to
70 percent protein and is one of the few plant sources of vitamin B12
-“including immune boosting properties, anticancer benefits, and it can help lower blood pressure.”
ratio of protein within a glass of milk is
20% whey to 80% casein,
ratio of protein within a glass of milk is
20% whey to 80% casein,
lactose-free, concentrated protein supplements are absorbed
at a quicker rate than casein
low-fat dairy is more effective at
protein synthesis and replenishing net muscle protein balance than high-fat dairy
