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1. Whey Protein
Whey is a protein fraction from milk known for its high level of BCAA’s and excellent nitrogen retention. It has a Biological Value of 100 containing about 25% protein and is extracted from milk curd (the by-product of cheese-making). Whey is the king of proteins because it has a balanced and complete amino acid composition with high levels of leucine, one of the most important branched chain amino acids. As discussed earlier the superior biological value of Whey Protein guarantees that more of what you eat will be successfully digested and retained. It is quite low in lactose and breaks down rapidly providing a substantial influx of amino acids. This makes it easy to drink and digest and ideal for a post-workout protein drink. Many advanced derivatives from this useful protein source have been developed.
2. Whey Protein Concentrate
Whey Protein Concentrate (WPC) has a similar Biological Value to basic whey protein but contains up to 80% protein per serve as it is in a more concentrated form. Although it has a lower biological value and higher levels of fat and lactose than Whey Protein Isolate (WPI) there is only a little difference in its ability to support muscle growth and recovery. It is a cheaper purchase with quality protein that has not been denatured and can work better in a blend with WPI rather than taking it just on its own.
3. Whey Protein Isolate
Whey Protein Isolate contains at least 90% protein. It is the most pure form of whey protein containing almost no lactose and fat making it ideal for a rapid low-calorie, high-protein intake. WPI products often taste nicer and are easier to digest but are more expensive than WPC and other protein products. It is also useful in blends allowing the less pure protein sources to digest slower for a longer protein release within the body. To avoid denaturing the protein and to maintain a high level of sub-fractions (useful and healthy, biologically-active structures) the processes involved in the concentration and purification of the protein must occur at low temperatures and a higher pH. It is expensive and tricky to achieve this.
4. Hydrolyzed Whey Protein
When a whey protein is hydrolyzed the natural protein structure becomes denatured severely reducing the biological activity. The hydrolysis process breaks apart peptide bonds which destroys small biologically active whey protein structures that have very beneficial roles in the body other than pure protein delivery. You can still get a broad amino acid composition and a high protein percentage of about 95% from hydrolyzed protein but you will miss out on the healthy sub-fractions which include: alpha-lactalbulmin, beta-lactoglobulin, bovine serum albumin, glycomacropeptides, immunoglobulins, lactoferrin, lactoperoxidases, lysozyme and other substances all of which have antioxidant, anticancer and immune support functions.
5. Ion-Exchange Whey Protein
This is a technical process that focuses on the positive and negative charges of the ion properties of whey protein. It is produced by taking a whey protein concentrate and running it through and ion-exchange column to isolate pure protein material from the whey. This is followed by ultra-filtration methods to purify and concentrate the protein further allowing very high protein content and rapid absorption when ingested. It contains at least 95% protein and is a clear liquid in its true form. Unfortunately, like hydrolyzed protein, most of the beneficial sub-fractions are lost in the process and chemicals are involved.
6. Micro-Filtration Whey Protein
Micro-Filtration is a generic banner under which an array of similar techniques is used to filter whey protein particles through high-tech materials such as ceramic filters. The type of apparatus employed and the size of the holes in the filtering membrane determine the name given to the technique used. It is a non-chemical technique that filters and purifies whey protein at low temperatures resulting in very high protein content without sacrificing the biologically-active sub-fractions. It seems to be the superior method of quality protein extraction.
7. Casein
Casein is the primary fraction of milk protein (the other of course being whey protein) and has a biological value of 78. It is the insoluble protein fraction of milk and is digested and absorbed more slowly than whey providing a slow but consistent intake of amino acids. This means that it is very beneficial and can help to keep your body in an anabolic state when fasting during sleep or at other times when you cannot eat. Casein protein has many active peptide sub-fractions which will reach your body intact if the processes used to extract, concentrate and purify it do not denature it.
8. Bovine Colostrum
Colostrum is a fluid produced by the mammary glands of female mammals prior to milk production. It has a high concentration of immunoglobins, antimicrobial agents and hormone factors and provides major immune and gastrointestinal system benefits.
Bovine Colostrum Powder is a supplement that provides a lactose-reduced and fat-reduced protein source with anabolic peptides and other bioactive components that can support intense training, muscular growth and health. The downside is that even though it has a superior nutritional value a lot of these extra goodies won’t get absorbed in a human body like they would with a newborn calf.
9. Egg Protein
Egg protein has a high Protein Efficiency Ratio (PER) and is used as a standard or bench mark for protein quality of other protein sources. Usually the egg white is used in a powdered form to reduce the high ratio of cholesterol found in the yolk (around 78%). However, the yolk is also high in protein, vitamins and minerals. Whole eggs are a more complete, nutritive food containing a very high level of essential amino acids which make it a superior protein source.
10. Soy Protein
Soy is an excellent source of vegetable protein. It is unique because it contains all of the essential amino acids making it a very impressive food and a complete protein. It has been shown to reduce the free radical formation from the oxidative stress of exercise. These antioxidants, which are called isoflavones, also help fight things like cancer and are not found in whey protein. The supposed drawbacks of soy protein are the contained phyto-oestrogens which would seem counter-productive to the acquisition of muscle mass and strength. Its amino acid pattern while very good is still inferior to that of milk proteins. The benefits still outweigh the drawbacks so it should encompass a portion of your protein intake.
Conclusion
With nutrition my philosophy is always about balance. I don’t like extreme or narrow-minded views of any kind because there is always something useful and important in all ideas be it large or small. You don’t want to miss out on something great.
You must eat a well-balanced and nutritious diet before you even think about adding supplements. Your natural protein sources should include fish, chicken, beef, turkey, kangaroo, egg and legumes and any other healthy choices that you enjoy eating. Eat plenty of vegetables, fruits and salads. The more colours the better.
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