GUIDE TO PROTEIN SUPPLEMENTS

FREE FORM AMINO ACIDS

These are completely digested proteins and are the simplest form of proteins supplements. Amino Acids do not need to be digested further and are thus rapidly absorbed by the body.
They are useful during and after workouts when rapid supply of amino acids is required.

Obtained from milk,Whey is 20% of the protein from milk. Whey protein is rapidly digested and is the staple protein source for Bodybuilding supplements. Most Whey protein supplements are a blend of concentrate and “whey isolates” (see below)
Useful on waking up and after workouts. However can be used anytime a shake is needed.

WHEY PROTEIN ISOLATE

This is a superior grade of Whey protein. Whey isolates contain less fat and lactose (milk sugar) than whey concentrates. It is however not necessarily more efficient than whey concentrates although it is more expensive and supplement companies will claim they are better.
Useful for lactose-intolerant individuals who need zero lactose. Dieting bodybuilders also use whey isolates to have more control over their fat and carbohydrate intakes.

WHEY PROTEIN HYDROLISATE

Hydrolisates are whey proteins that have been enzymatically broken down into simpler units called peptides. Peptides are chains of amino acids. Hydrolisates are more rapidly digested than whey isolates and concentrates.
Useful when a quick protein source is needed. example post workout.

CASEIN PROTEINS

Casein is the major protein constituent of milk protein (80%). It is slowly digested as it forms a gel inside the stomach. The earliest protein supplements used to be based on casein before Whey was promoted as being “superior”. Casein has resurfaced as a protein of great value. Unlike Whey which is a by product, casein is very expensive. Casein takes as much as 5 hours to be digested completely, thus providing a steady supply of amino acids in the body.
Useful between meals and at bedtime.

EGG PROTEIN

Egg protein powders are made from egg whites and have a high biological value. It digestes less quickly than Whey protein. Egg protein is lactose free and thus suitable for lactose intolerant individuals.
Useful between meals and in combination with whey for a sustained release blend.

SOY PROTEIN

Soy protein has a low biological value compared to other proteins sources. Soy only proteins are quite rare in the bodybuilding supplements range. Soy protein is used usually in proteins blends.
Lacto vegetarians can use it in combination with Whey protein. As a stand-alone protein soy is not very efficient unless it has been fortified with lacking amino acids.

PROTEIN BLENDS

Protein blends (e.g Optimum Nitocore 24, BSN Syntha-6, Gaspari Myofusion) consists of a blend of various proteins. Fast digesting (Whey isolates, concentrates), intermediate digesting (soy, egg) and slow digesting (calcium caseinate, miscellar casein). newer formulas will also contain Whey proteins hydrolysates. marketed as sustained-release proteins because of the spectrum of protein digestion speeds which serve to feed the body with amino acids over a longer period of time that whey alone.
Generally ideal between meals and at bedtime. can be used as a pre-workout protein as well. The new formulas containing whey hydrolysates make them ideal post-workout due to the high digestion speed of this component.

by Vic Veeraj Goyaram (africanmuscle)

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