Matthew Fogle
NASM CPT FNS BCS
What is protein?
Well, let’s dig into a little science first…
Proteins are compounds of carbon, hydrogen, oxygen, and nitrogen. Close your eyes for a second and imagine this… Proteins are amino acids linked together by peptide bonds (see illustration below).
There are over 20 different types of amino acids found in protein, but only nine of them are “essential,” meaning that the body cannot produce them on its own and they must consumed from food.
Protein is the second most abundant substance in the body, next to water. 65% of protein in the body is in skeletal muscles.
As part of food, there are 4 Calories per gram of protein. Therefore, if a food product has 10 grams of protein, then 40 Calories derive from protein.
However, not all food proteins are created equally (which is why all protein shakes aren’t either). A basic way that proteins can be categorized is by their biological value (BV). The BV is a measurement of the quality of protein – or how well its amino acid profile satisfies the body’s needs. Generally, high-BV food sources have a broader spectrum of the nine essential amino acids. If an individual consumes high-BV proteins, their protein requirements are met with less food.
– Complete sources of protein (containing all nine essential amino acids): Meat and dairy foods, soybeans
– Incomplete sources: Grains, legumes, nuts, seeds, other vegetables
The missing amino acids in an incomplete source are called the food’s “limiting factors.” However, these incomplete source foods can be combined with other incomplete source foods, or with complete sources, to make up complete proteins. (Whether or not these foods must be eaten simultaneously is a debatable topic.)
Also to note, protein requires approximately seven times the water for its metabolism in the body than carbs or fats do. Therefore, if you are eating a high-protein diet, you should significantly increase your water intake. Otherwise, the chemicals created by protein’s metabolism could have a negative effect on the liver and kidneys.
[For more about H20, check out the 1W4L Nutrition Article “Hydration Optimization”]
Because of this requirement for its metabolism, protein has a much higher “thermic effect” in the body than carbs or fat, meaning that 20-35% of the calories from protein are essentially burned off during digestion and absorption in the body. This can be considered an example where “calories are not calories,” and it could seem contradictory to the 1W4L Nutrition Intro article. However, instead of you taking time out of your day parsing numbers of the thermic effect of food, this calculation is normally calculated as an average in your favorite meal-tracking app, making something complex into something simple.
Protein found in Protein Shakes/Formulas:
Raw dairy products are made up of two proteins – casein (80%) [the kind found in cheese] and whey (20%) [the protein in the water part of milk that is separated when cheese is formed]. During the manufacturing process of creating protein powders, these proteins are dehydrated (the water is taken out of them).
Whey Protein “Concentrate”: This is the most original form of whey after it has been dehydrated. About 70-80% of whey concentrate contains protein, and the rest of it contains lactose (milk sugar) and fat. Whey concentrate has been noted by consumers to have the best flavor of all protein mixes, and it can generally be consumed at any point in the day.
Whey Protein “Isolate”: In this form, milk sugar and fat have been removed from the concentrate. Therefore, isolate is 90% protein, or higher. As it contains less milk sugar and fat, isolate is also missing some beneficial nutrients (bioactive compounds) that are found in concentrate. However, whey isolate digests and absorbs faster in the bloodstream than whey concentrate, so many personal trainers suggest consuming whey isolate as a post-workout meal.
Whey Hydrolysate (Also known as “hydrolyzed whey”): This type of whey protein has been pre-digested from isolate. (In pre-digestion, the protein has been broken down with water {hydro-lyzed} – via heat, acids, or enzymes. The isolate protein bonds are cleaved into their respective amino acids.) Hydrolysate gets absorbed into the bloodstream even faster than whey isolate, and thus causes a 28-43% greater spike in insulin levels. Because of this, hydrolyzed whey is only meant to be consumed after a workout, when it is highly beneficial to potential muscle growth. Hydrolysate is usually the most expensive form of whey protein.
Casein: Casein protein contains bioactive peptides not found in whey protein that have been shown to benefit a person’s immune system, digestive system, and heart health. Contrary to whey, casein digests slowly in the body, making it a favorite pre-bedtime snack that digests slowly overnight for those on a high-calorie muscle-building diet.
[Check out the 1W4L Nutrition article on the “Top 7 Supplements”]
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Other protein powders:
Egg: Egg protein powder comes from eggs. Now you are an expert on egg protein. 😊 But for real… egg protein (and foods that contain it) may be a good source for you if you are allergic to dairy or soy products. Egg protein is also sometimes labeled “egg albumin” if it comes solely from egg whites, and thus this version is lower in fat content. Although not as fast-digesting as whey, egg protein has been shown to be highly beneficial to muscle building in those who consume it.
Soy: Soy protein powder is derived from soybeans – and for vegetarians, vegans, flexitarians, and those who avoid or are allergic to dairy foods, soy protein (and foods that contain it) often serves as a major source of protein. However, that doesn’t come without some controversy on soy protein’s effect on the body – particularly on the male physique. As soybeans are high is phytoestrogens, many people claim that this could result in an over-excess of estrogen production in males who consume any foods that derive from them. However, the filtration process of soy protein powder strips away much of the phytoestrogen content, leaving this argument invalid. Soy protein is a quality alternative to dairy.
Pea: This is the “new kid on the block” (move over Donnie Wahlberg). Pea protein is making its way into more products in the grocery market. It is made from grinding dried peas into fine powder, and like soy protein – it is completely plant-based, making it an ideal protein source for vegans, vegetarians, and flexitarians. Pea protein is well-absorbed in the bloodstream and can assist with muscle gains.
[Check out the 1W4L Nutrition article on “Nutrient & Food Timing Tips”]
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Because of its prevalence in the body and all the benefits it provides, protein is well-agreed upon in fitness circles as the macro-nutrient most necessary to build muscle and repair tissues. The age-old argument, however, is “how much protein do you need to eat each day?”
This article will avoid that argument and defer you to your favorite meal tracking app for the answer. (*The only footnote is if you are eating a vegan, vegetarian, or flexitarian diet, you may need to increase your daily protein amounts because you might be relying on a greater number of incomplete protein sources. Protein sufficiency can be reached, but my advice is to increase your protein to some degree.)
Check out the 1W4L Nutrition article on Meal Tracking to get a jump on your fitness goals today!
To your best health,
~ Matthew