Протеин или: в чем разница и что лучше для роста мышц

Гейнер или протеин? Основные отличия и правила приема.

Ответ на вопрос, что лучше употреблять, протеин или гейнер, может быть только один – и протеин и гейнер. Все как всегда зависит от ваших целей и истинный вопрос, требующий отдельного разбирательства, скорее будет звучать так: в каком соотношении употреблять эти продукты спортивного питания, чтобы наиболее быстро и эффективно достичь ваших целей?

Чем отличается гейнер от протеина? Если говорить более доступно, отличие гейнера от протеина заключается в следующем: протеин – это белок, гейнер – это углеводы. Для роста и развития мышцам нужно и то и другое. Многие ошибочно делают ставку только лишь на протеин, забывая про то, что чтобы протеин начал «работать» на построение мышечной ткани необходимы углеводы.

С другой стороны, общей «идеальной» формулы соотношения белков и углеводов не существует. Как правило, конкретно для вас, она выясняется лишь опытным путем, желательно совместно с тренеров и врачом. Но опираясь на некоторые общие принципы, приведенные в данной статье, вам будет значительно легче это сделать.

Набор мышечной массы: протеин или гейнер?

Вопрос, употреблять гейнер или протеин для набора массы — не совсем корректный.

Для мышечного прироста необходимо как минимум 3 условия:

1. полноценный и грамотный силовой тренинг;
2. профицит калорий. По разным данным это от 350 до 700 «лишних» ккал;
3. правильное соотношение белка и углеводов в рационе.

И вот за последний пункт, как раз и отвечают такие продукты спортивного питания как протеин и гейнер.

Классическое процентное соотношение выглядит так:

40%- 50% углеводов, 30% белка, 20%-30% жиров

Или (по данным Лайла Макдональда):

• Калории: от 39 ккал на кг массы тела;
• Белки: от 1,76 до 3 г на кг массы тела;
• Углеводы: от 2,2 до 6,6 г кг массы тела;
• Жиры: от 1 до 2,2 г на кг массы тела.

Если воспользоваться термином «около тренировочное» питание, то без гейнера и протеина не обойтись. Перед тренировкой гейнер даст вам заряд сил и энергии, а небольшое количество белка предотвратит катаболизм во время тренировки.

После тренировки следует употребить высокобелковый гейнер, либо протеиновый коктейль плюс простые углеводы, которые вы можете получить как из гейнера так и из обычных продуктов питания. Но в условиях тренажерного зала, употребление гейнера удобнее, к тому же вам будет проще контролировать и рассчитывать количество калорий и БЖУ.

Гейнер особенно полезен для эктоморфов (или астеников), которым требуется более серьезная углеводная загрузка и профицит калорий.

Жиросжигание: протеин или гейнер?

Не все, кто принимает решение купить абонемент в тренажерный зал озабочены проблемой массонабора, многих, особенно женщин волнует вопрос уменьшения подкожного жира.

Для жиросжигания необходимы следующие условия:

• дефицит калорий;
• кардио нагрузки;
• умеренный силовой тренинг;
• сбалансированное количество нутриентов (БЖУ) в рационе.

В этом случае рекомендуют остановить выбор на протеине и сократить количество углеводов. Однако не стоит впадать в крайности. Безуглеводные диеты хорошо работают только краткосрочное время и мало подходят для обывателей. Если перед тренировкой для повышения энергии вы выпьете порцию гейнера (при условии, что эта порция включена в ваш план калорийности), то процесс жиросжигания это не оставит, а придаст вам сил для более интенсивной тренировки. Это скорее вопрос удобства и личный пристрастий.

А вот на протеин следует обратить особое внимание. В режиме дефицита калорий, достаточное употребление белка снижает чувство голода и увеличивает скорость метаболизма (обмена веществ).

Кому и когда не стоит употреблять гейнер

• людям с большой избыточной массой тела, желающим похудеть. В данном случае то небольшое количество углеводов, рекомендованных при диете, лучше получать из обычных продуктов питания;
• на ночь. Гейнер – это ваша энергия, поэтому прием гейнера на ночь явно будет лишним. Исключение может быть лишь для эндоморфов в период массонабора.
• спортсменам в период «сушки».

Выводы

1.  При любых целях возможно использование положительных эффектов, которые дают как протеин так и гейнер. Важно понять, когда пить гейнер а когда протеин.
2. В реальности бывает трудно контролировать количество белков, жиров и углеводов и калорий, получаемых из привычных продуктов. Добавление в рацион протеина и гейнера частично решает эту проблему.
3. Гейнер особенно эффективен перед тренировкой и после тренировки, в остальное время отдавайте предпочтение другим высокоуглеводным продуктам питания.
4. Употребление протеина не исключает употребление гейнера, а напротив, помогает усилить его эффект в период массонабора.
5. Итак, гейнер или протеин что лучше? Протеин и гейнер – это ваши надежные союзники на пути достижения целей, однако не панацея. Без сбалансированного рациона или грамотного тренинга они бессильны.

что лучше выбрать и в чем разница

Человек, который только планирует начать серьезно заниматься спортом, наверняка задумается об употреблении различного рода спортивных пищевых добавок. Многие из них действительно очень полезны – при условии грамотного тренинга они помогают добиться лучших результатов и ускорить процесс их достижения. Новичкам можно легко запутаться в многообразии, предлагаемом производителем: количество незнакомых слов может ввести в панику, поэтому будет полезно проконсультироваться со специалистом.  Наиболее популярными добавками являются протеины и гейнеры. Попробуем разобраться, в чем отличие гейнера от протеина, и что лучше выбрать в каждом конкретном случае.

Гейнер или протеин: что лучше?

Гейнер и протеин – это наиболее распространенные и эффективные добавки. Несмотря на их пользу, изначально нужно узнать о них как можно больше и разобраться, для чего предназначена каждая из них.

Основной критерий результативности в бодибилдинге – это активное сжигание жира и не менее активное наращивание мышечной массы. А для этого по факту нужны две составляющие – белки и углеводы. Белки – это основной строительный материал для мышц.  Углеводы же являются источником энергии, которая необходима нам для активных физических нагрузках, коим мы подвергаем себя в тренажерном зале.

Гейнер представляет собой сухую смесь, коктейль, который на 70-80% состоит из углеводов,  на 10-20% – из белков. Протеин – практически такой же коктейль, но он почти полностью состоит из одних белков, а углеводов и жиров в нем практически нет.

Хотя существует распространенное мнение о том, что спортпит – это вредно, на самом деле оба этих продукта при правильном их применении полностью безопасны. Они изготавливаются на основе целиком безвредного и натурального сырья. Также есть версии, что они вызывают зависимость, подобную наркотической, негативно влияют на функционирование внутренних органов. Многие сравнивают и путают их со стероидами, но это принципиально разные вещи. Все эти страхи необоснованны, что доказано огромным количеством исследований. Это по сути те же продукты, которые мы регулярно употребляем в пищу, только в более высокой концентрации, что позволяет им быстрее всасываться и усваиваться организмом. Протеин благодаря белку помогает обеспечить явный прирост мышечной массы,  ускорить процессы «строительства» тела. Но нужно учесть, что он может быть противопоказан при индивидуальной непереносимости белка, а также при серьезных болезнях почек.

Гейнер, в котором достаточно много углеводов, позволяет нам насытиться энергией, повышая тем самым активность на тренировках и их длительность. Однако именно благодаря углеводам гейнер и может привести к нежелательным последствиям. Углеводы, которые не растрачиваются, трансформируются в жиры, оседающие под нашей кожей, уменьшающие рельеф мышц и ухудшающие вид фигуры в целом.

В чем разница между гейнером и протеином

Основное, чем отличается гейнер от протеина – это то, что последний является чистым белком, в то время как первый содержит большое количество углеводов и определенные добавки. Гейнеры советуют принимать людям худощавым, имеющим высокую скорость обменных процессов, которые испытывают трудности с набором мышечной массы. Благодаря гейнерам можно набрать ее в максимально короткие сроки.

Людям же, которые склонны к полноте и быстрому набору веса, злоупотреблять гейнерами не рекомендуется. Непереработанные углеводы у них могут крайне быстро отложиться в жир, и тогда результат будет далек от желаемого. В данном случае будет полезнее протеин, который поможет увеличить мышечную массу, при этом уменьшив содержание в организме жира.

Многие добавки и коктейли помимо основных компонентов включают в себя также различные витамины и минералы. Также в них может содержаться креатин – аминокислота, благотворно влияющая на иммунитет человека и стимулирующая обменные процессы в мышцах. Также существуют гейнеры, которые включают в состав белки  и углеводы в пропорциях до 45:45. Это способствует повышению эффективности таких добавок при работе «на массу». Подобные гейнеры считаются более качественными и результативными, потому и стоят они дороже.

Вся польза и вред протеиновых батончиков здесь!

Протеиновые коктейли разделяются на два вида – с медленными и быстрыми белками. Медленный протеин всасывается дольше, потому дает меньшие приросты мышц, но при этом действует в течение длительного периода. Такие добавки будут идеальными для тех, кто хочет устранить лишний вес или сделать мышцы более рельефными, например, на сушке. Быстрые протеины действуют противоположно – они всасываются стремительно, дают максимальные приросты мышечной массы, но действуют в течение короткого периода времени. Чтобы нарастить красивый рельеф, бодибилдерам рекомендуется начинать принимать быстрый протеин, а затем переходить на медленный.

Так что же лучше для набора мышечной массы – гейнер или протеин? Гейнеры полезны атлетам, худым от природы – углеводы будут им только полезны. А вот людям, склонным к лишнему весу, лучше употреблять протеины, так как углеводная смесь с высоким гликемическим индексом может привести к набору дополнительных лишних килограммов. Таким людям лучше пить чистые белковые коктейли. В данном случае единственный вариант употребления гейнера – после тренировки, когда в организме целиком исчерпаны запасы гликогена, а обмен веществ работает в ускоренном режиме. В этом случае гейнер поможет восстановить энергию и не спровоцирует лишние килограммы. Если же принимать гейнер в период отдыха, энергия не будет расходоваться полностью, что  привет к набору веса.

Регулярный прием протеина предотвращает риск набора подкожного жира и хорошо влияет на белковый обмен. Однако это исключает получение дополнительной энергии, без которой нельзя нарастить мышечную массу. Исключить гейнер можно в том случае, если спортсмен получает достаточно углеводов с употребляемой пищей.

Протеин. Лучшие предложения на сегодня:

Протеин и гейнер: как совмещать

Исходя из всего сказанного, можно сделать вывод, что выбрать гейнер или протеин каждый для себя может индивидуально, основываясь на преследуемых целях и особенностях конституции. Если человек худощавый и хочет быстро набрать массу, гейнеры будут незаменимы. Когда масса уже будет набрана до достаточного уровня, можно перейти на протеин.

Если же человек хочет похудеть, гейнер ему ни к чему. Лучше сразу начинать с протеина: медленного – для сушки, либо быстрого, если нужно укрепить мышцы.

Обе добавки можно сочетать, принимая протеин и низкобелковый гейнер в равных пропорциях. Это позволит насытить организм необходимым количеством энергии, и одновременно получить достаточно белка для построения мышц. Самое главное – подобрать оптимальную дозировку. При одновременном приеме добавок рекомендуется придерживаться таких рекомендаций:

• Учитывайте суточную норму потребления калорий, включая в нее добавки. Если вы хотите похудеть, нужно тратить больше, чем потребляете, если набрать – то наоборот.
• Перед тренировкой рекомендуется употреблять быстрый протеин. После тренировки – высокоуглеводный гейнер с быстрыми протеинами в составе. Такая смесь подойдет для закрытия белково-углеводного окна.
• Как перекус с целью повышения калорийности рациона также рекомендуется использовать гейнер. Лучше использовать высокобелковую добавку, но помните о том, что норма белка не должна превышать 2 грамм на 1 кг веса атлета. Между приемами пищи также можно применять медленный протеин.
• Утром можно использовать и быстрый протеин, можно выбрать любой из двух продуктов. На ночь добавки лучше не употреблять, разве что медленные протеины. Но учтите, что добавка может спровоцировать ощущение тяжести и не усвоиться полностью, что способно негативно повлиять на пищеварительную систему.
• Спортсмены с опытом могут употреблять протеин 3-4 раза в день и гейнер 1-2 раза в день.
• Силовым атлетам рекомендуется употреблять 7 г углеводов на кг веса. При недостаточной массе тела дозировка может быть увеличена до 8-9 грамм на кг веса.
• Норма белка- 2-2,5 г на кг веса.

Кроме всего прочего важно помнить о том, что добавки есть добавки, и они не могут заменить полноценного питания. Важно, чтобы и привычный рацион включал в себя достаточное количество питательных компонентов. Кушать рекомендуется часто и небольшими порциями. Один прием пищи может быть заменен гейнером, но лишь иногда, если нет возможности полноценно покушать.

Помните о противопоказаниях. Протеин запрещен при почечной недостаточности и других проблем с почками. Также нужно помнить о вероятности наличия аллергии.

В употреблении любых добавок важна умеренность. Нельзя слишком увлекаться ими, иначе вы можете получить расстройство желудка и прочие проблемы с пищеварительным трактом. В остальном же каждый сам решает, что лучше пить: гейнер, протеин или и то, и другое.

Гейнер или протеин: видео-ответ

💪 Гейнер или протеин для набора мышечной массы

Гейнер и протеин – два самых востребованных вида спортивного питания. Они используются для набора мышечной массы, помогают бодибилдерам увеличить вес и сформировать красивую, рельефную фигуру. Но они имеют немного разный принцип действия, хотя и могут приниматься совместно. Что же лучше – гейнер или протеин для набора мышечной массы?

Отличия гейнера от протеина

Протеин – это спортивное питание, в котором преобладает белок. Питательная ценность на примере сывороточного протеина (на 100 гр):

• калорийность – 450 ккал;
• белки – 70-80 гр;
• жиры – 5-6 гр;
• углеводы – 20-25 гр.

Гейнер – это белко-углеводная смесь. В составе присутствует протеин и быстроусваиваемые углеводы. Питательная ценность (на 100 гр):

• калорийность – 370-400 гр;
• белки – 15-20 гр;
• жиры – 5-6 гр;
• углеводы – 70-80 гр.

Протеин можно отнести к универсальным продуктам. Он подходит как для набора массы, так и для похудения. Действует от 2 до 24 часов, обеспечивая организм энергией и создавая условия для формирования мышечной ткани.

Гейнер подходит только худощавым от природы людям, не склонным к набору веса. Принимать его рекомендуется сразу после тренировки, чтобы закрыть белково-углеводное окно, восполнить потраченную энергию. Нельзя принимать при избыточном весе, чтобы не усугубить ситуацию.

Чем гейнер лучше белковой пищи

Многих новичков в бодибилдинге интересует – можно ли заменить гейнер обычной пищей. Заменить можно, употребляя в больших количествах мяса, яйца и макароны. Но белок из продуктов питания усваивается не полностью, поэтому в организме ощущается нехватка протеина. Кроме того, любое, даже постное мясо, содержит жиры, которые в больших количествах приводят к накоплению лишних килограммов. Да и часто питаться макаронами совсем не полезно.

Гейнеры отличаются сбалансированным составом и содержанием аминокислот. Белок из спортивной добавки усваивается полностью, организм получает необходимое для полноценной работы и формирования мышц количество протеина.

Это означает, что в рационе бодибилдера должно присутствовать мясо, яйца и творог в разумных количествах. Но если нужно нарастить массу, то лучше прибегнуть к помощи гейнера.

Показания и противопоказания к приему гейнера

Однозначно гейнер подходит не всем. Эта добавка создана для эктоморфов – людей, не имеющих лишнего веса и испытывающих трудности с набором мышечной массы.

Люди с худощавым телосложением отличаются низкой выносливостью, что является еще одной причиной приема гейнера. Добавка повышает энергичность, дарит заряд бодрости и увеличивает физическую силу.

Противопоказанием к приему гейнера является лишний вес и склонность к его набору. Добавка сделает вас полнее, что затруднит формирование кубиков пресса.

Что выбрать новичку: протеин или гейнер?

Новичку выбирать спортивное питание следует в зависимости от телосложения и поставленных целей. Если нужно похудеть, а затем создать рельеф, то купить стоит сывороточный протеин. Гейнер людям, имеющим нормальный и чрезмерный вес, принимать нельзя. А вот протеин поможет улучшить фигуру, независимо от первоначальной массы.

Если же перед новичком стоит задача увеличить массу, обрести красивые пропорции тела, то принимать нужно гейнер.

При возникновении сомнений нужно проконсультироваться со своим тренером, чтоб он помог выбрать подходящее спортивное питание.

Можно ли пить протеин и гейнер одновременно

Иногда атлеты замечают, что прием одной добавки не приносит ожидаемого эффекта. В этом случае можно использовать гейнер совместно с протеином. Это ударная доза белка в сочетании с углеводами помогает быстро нарастить массу, сделать тело рельефным и красивым.

Принимать совместно гейнер и протеин можно только при отсутствии лишнего веса и склонности к набору лишних килограммов.

Топ лучших гейнеров

Чем больше углеводов и протеинов в гейнере, тем он лучше. Соотношение белков и углеводов должно быть максимально приближено к 40%/60%. Под эти параметры больше всего подходят следующие гейнеры:

• BSN True Mass. Дорогой, но качественный гейнер. На 100 гр продукта приходится 29 гр белков и 55 гр углеводов.
• Optimum Nutrition Pro Complex Gainer. В одной порции (165 гр) содержится 60 гр протеина и 85 гр углеводов.
• RPS Nutrition Premium Mass Gainer. В 100 гр добавки содержится 34 гр белка и 47 гр углеводов.

Принимайте только качественный гейнер и протеин, чтобы без вреда для здоровья получить красивую мускулатуру.

90000 The 7 Best Types of Protein Powder 90001 90002 Protein powders are very popular among health-conscious people. 90003 90002 There are numerous types of protein powder made from a wide variety of sources. 90003 90002 As there are so many options, it can be difficult to determine which will provide optimal results. 90003 90002 Here are 7 of the best types of protein powder. 90003 90002 Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice or peas.90003 90002 There are three common forms: 90003 90014 90015 90016 Protein concentrates: 90017 Produced by extracting protein from whole food using heat and acid or enzymes. These typically supply 60-80% protein, with the remaining 20-40% composed of fat and carbs. 90018 90015 90016 Protein isolates: 90017 An additional filtering process removes more fat and carbs, further concentrating the protein. Protein isolate powders contain about 90-95% protein. 90018 90015 90016 Protein hydrolysates: 90017 Produced by further heating with acid or enzymes — which breaks the bonds between amino acids — hydrolysates are absorbed more quickly by your body and muscles.90018 90027 90002 Hydrolysates appear to raise insulin levels more than other forms — at least in the case of whey protein. This can enhance your muscle growth following exercise (1). 90003 90002 Some powders are also fortified with vitamins and minerals, especially calcium. 90003 90002 However, not everyone benefits from these powders. If your diet is already rich in high-quality protein, you likely will not see much difference in your quality of life by adding protein powder. 90003 90002 However, athletes and people who regularly lift weights may find that taking protein powder helps maximize muscle gain and fat loss.90003 90002 Protein powders can also aid individuals who struggle to meet protein needs with food alone, such as people who are ill, older adults and some vegetarians or vegans. 90003 90038 90016 Summary 90017 Protein powders come from a variety of sources and are available in several formulations. People use them to increase muscle mass, improve overall body composition and help meet their protein needs. 90041 90002 Whey protein comes from milk. It is the liquid that separates from the curds during the cheesemaking process.It’s high in protein but also harbors lactose, a milk sugar that many people have difficulty digesting. 90003 90002 While whey protein concentrate retains some lactose, the isolate version contains very little because most of this milk sugar is lost during processing. 90003 90002 Whey digests quickly and is rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise (2, 3). 90003 90002 When amino acids are digested and absorbed into your bloodstream, they become available for muscle protein synthesis (MPS), or the creation of new muscle.90003 90002 Studies reveal that whey protein can help build and maintain muscle mass, assist athletes with recovery from heavy exercise and increase muscle strength in response to strength training (4, 5, 6, 7, 8, 9). 90003 90002 One study in young men showed that whey protein increased MPS 31% more than soy protein and 132% more than casein protein following resistance exercise (9). 90003 90002 However, a recent 10-week study found that postmenopausal women had a similar response to resistance training whether they took whey protein or a placebo (10).90003 90002 Other studies in normal-weight, overweight and obese individuals suggest that whey protein may improve body composition by decreasing fat mass and increasing lean mass (11, 12, 13). 90003 90002 What’s more, whey protein seems to reduce appetite at least as much as other types of protein (14, 15, 16, 17, 18). 90003 90002 One study gave lean men four different types of liquid protein meals on different days. The whey-protein meals led to the largest decrease in appetite and the greatest reduction in calorie intake at the next meal (18).90003 90002 Some studies suggest that whey protein may also reduce inflammation and improve certain heart health markers in overweight and obese people (19, 20, 21). 90003 90038 90016 Summary 90017 Whey protein is quickly digested, providing a rapid rise in amino acids that may help increase muscle mass and strength. It may also reduce appetite and promote fat loss. 90041 90002 Like whey, casein is a protein found in milk. However, casein is digested and absorbed much more slowly. 90003 90002 Casein forms a gel when it interacts with stomach acid, slowing down stomach emptying and delaying your bloodstream’s absorption of amino acids.90003 90002 This results in a gradual, steadier exposure of your muscles to amino acids, reducing the rate of muscle protein breakdown (22). 90003 90002 Research indicates that casein is more effective at increasing MPS and strength than soy and wheat protein — but less than whey protein (5, 6, 23, 24, 25, 26). 90003 90002 However, one study in overweight men suggests that when calories are restricted, casein may have an edge over whey in improving body composition during resistance training (27).90003 90038 90016 Summary 90017 Casein is a slow-digesting dairy protein that may reduce muscle protein breakdown and promote muscle mass growth and fat loss during calorie restriction. 90041 90002 Eggs are an excellent source of high-quality protein. 90003 90002 Of all whole foods, eggs have the highest protein digestibility-corrected amino acid score (PDCAAS). 90003 90002 This score is a measure of a protein’s quality and digestibility (28). 90003 90002 Eggs are also one of the best foods for decreasing appetite and helping you stay full for longer (29, 30).90003 90002 However, egg protein powders are typically made from egg whites rather than whole eggs. Although the protein quality remains excellent, you may experience less fullness because the high-fat yolks have been removed. 90003 90002 Like all animal products, eggs are a complete protein source. That means they provide all nine essential amino acids that your body can not make itself. 90003 90002 What’s more, egg protein is second only to whey as the highest source of leucine, the BCAA that plays the largest role in muscle health (31).90003 90002 Keep in mind that egg-white protein has not been studied as much as whey or casein. 90003 90002 In one study, it demonstrated less potential to reduce appetite than casein or pea protein when consumed before a meal (32). 90003 90002 In another, female athletes taking egg-white protein experienced similar gains in lean mass and muscle strength as those supplementing with carbs (33). 90003 90002 Egg-white protein could be a good choice for people with dairy allergies who prefer a supplement based on animal protein.90003 90038 90016 Summary 90017 Egg-white protein is high in quality and easily digested — though it may not keep you feeling as full as other protein powders. 90041 90002 Pea protein powder is especially popular among vegetarians, vegans and people with allergies or sensitivities to dairy or eggs. 90003 90002 It’s made from the yellow split pea, a high-fiber legume that boasts all but one of the essential amino acids. 90003 90002 Pea protein is also particularly rich in BCAAs. 90003 90002 A rat study noted that pea protein is absorbed slower than whey protein but faster than casein.Its ability to trigger the release of several fullness hormones may be comparable to that of dairy protein (34). 90003 90002 In a 12-week study in 161 men doing resistance training, those who took 1.8 ounces (50 grams) of pea protein daily experienced similar increases in muscle thickness as those who consumed the same amount of whey protein daily (35). 90003 90002 In addition, a study revealed that humans and rats with high blood pressure experienced a decrease in these elevated levels when they took pea protein supplements (36).90003 90002 Though pea protein powder shows promise, more high-quality research is needed to confirm these results. 90003 90038 90016 Summary 90017 While studies are limited, pea protein may promote fullness and increase muscle growth as effectively as animal-based proteins. 90041 90002 Hemp protein powder is another plant-based supplement that is gaining popularity. 90003 90002 Although hemp is related to marijuana, it only contains trace amounts of the psychoactive component THC. 90003 90002 Hemp is rich in beneficial omega-3 fatty acids and several essential amino acids.However, it is not considered a complete protein because it has very low levels of the amino acids lysine and leucine. 90003 90002 While very little research exists on hemp protein, it appears to be a well-digested plant protein source (37). 90003 90038 90016 Summary 90017 Hemp protein is high in omega-3s and seems to be easily digested. However, it is low in the essential amino acids lysine and leucine. 90041 90002 Protein powders made from brown rice have been around for some time, but they are generally considered inferior to whey protein for building muscle.90003 90002 Although rice protein contains all of the essential amino acids, it is too low in lysine to be a complete protein. 90003 90002 There is not a lot of research on rice protein powder, but one study compared the effects of rice and whey powders in fit, young men. 90003 90002 The eight-week study demonstrated that taking 1.7 ounces (48 grams) of rice or whey protein daily resulted in similar changes in body composition, muscle strength and recovery (38). 90003 90002 However, more research on brown rice protein is needed.90003 90038 90016 Summary 90017 Early research on brown rice protein powder suggests it may have beneficial effects on body composition. However, it is low in the essential amino acid lysine. 90041 90002 Some protein powders contain a blend of plant sources to provide your body with all the essential amino acids. Two or more of the following proteins are usually combined: 90003 90002 Due in part to their high fiber content, plant proteins tend to digest slower than animal proteins. Although this may not pose a problem for many people, it can limit the amino acids your body can use immediately after exercise.90003 90002 One small study provided resistance-trained young men with 2.1 ounces (60 grams) of whey protein, a pea-rice protein blend or a pea-rice blend with supplemental enzymes to accelerate digestion (39). 90003 90002 The enzyme-supplemented powder was comparable to whey protein in terms of the speed at which amino acids appeared in the blood. 90003 90038 90016 Summary 90017 Several protein powders comprise a mixture of plant proteins. Adding enzymes to these plant-protein mixtures may increase their digestion and absorption.90041 90002 Although all protein powders provide a concentrated source of protein, certain types may be more effective at giving your body what it needs. 90003 90166 For Muscle Gain 90167 90002 Research has consistently confirmed whey protein’s ability to promote muscle mass and recovery. While whey concentrate is cheaper than whey isolate, it contains less protein by weight. 90003 90002 Here are a few suggestions for whey protein powders: 90003 90166 For Weight Loss 90167 90002 Casein protein, whey protein or a combination of the two may be the best protein supplement for promoting fullness and fat loss: 90003 90166 For Vegetarians and Vegans 90167 90002 Here are a few high-quality protein powders containing single or mixed 100% -vegan plant proteins: 90003 90014 90015 Vega One All-in-One Nutritional Shake: This blend of pea protein, flax seeds, hemp and other ingredients has 20 grams of protein per scoop.90018 90015 MRM Veggie Elite: This blend of pea protein and brown rice protein with vegan digestive enzymes yields 24 grams of protein per scoop. 90018 90027 90038 90016 Summary 90017 It’s best to choose a protein powder based on your dietary preferences, food tolerances and health and fitness goals. 90041 90002 Protein powders can provide high-quality protein in a concentrated, convenient form. 90003 90002 Although not everyone needs protein powder supplements, they can assist you if you do strength training or can not meet your protein needs with diet alone.90003 90002 If you’re looking to up your protein intake, try one of these products today. 90003.90000 Protein — Better Health Channel 90001 90002 Protein is a nutrient your body needs to grow and repair cells and to work properly. Protein is found in a wide range of food and it’s important that you get enough protein in your diet every day. How much protein you need from your diet varies depending on your weight, gender, age and health. 90003 90002 90003 90002 Meeting your protein needs is easily achieved from eating a variety of foods. Protein from food comes from plant and animal sources such as meat and fish, eggs, dairy products, seeds and nuts, and legumes like beans and lentils.90003 90008 Proteins are made of amino acids 90009 90002 Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Your body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. It can also use them as an energy source. 90003 90002 Some amino acids can be made by your body — there are 11 of these and they’re known as 90013 non-essential amino acids 90014.There are nine amino acids that your body can not make, and they are known as 90013 essential amino acids 90014. You need to include enough of these in your diet so that your body can function. 90003 90008 Nutritional value of protein 90009 90002 The nutritional value of a protein is measured by the quantity of essential amino acids it contains. 90003 90002 Different foods contain different amounts of essential amino acids. Generally: 90003 90024 90025 Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as ‘complete’ protein (or ideal or high-quality protein).90026 90025 Soy products, quinoa and the seed of a leafy green called amaranth (consumed in Asia and the Mediterranean) also have all of the essential amino acids. 90026 90025 Plant proteins (beans, lentils, nuts and whole grains) usually lack at least one of the essential amino acids and are considered ‘incomplete’ proteins. 90026 90031 90002 People following a strict vegetarian or vegan diet need to choose a variety of protein sources from a combination of plant foods every day to make sure they get an adequate mix of essential amino acids.90003 90002 If you follow a vegetarian or vegan diet, as long as you eat a wide variety of foods, you can usually get the protein you need. For example, a meal containing cereals and legumes, such as baked beans on toast, provides all the essential amino acids found in a typical meat dish. 90003 90008 Protein foods 90009 90002 Some food sources of dietary protein include: 90003 90024 90025 lean meats — beef, lamb, veal, pork, kangaroo 90026 90025 poultry — chicken, turkey, duck, emu, goose, bush birds 90026 90025 fish and seafood — fish, prawns, crab, lobster, mussels, oysters, scallops, clams 90026 90025 eggs 90026 90025 dairy products — milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese) 90026 90025 nuts (including nut pastes) and seeds — almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds 90026 90025 legumes and beans — all beans, lentils, chickpeas, split peas, tofu.90026 90031 90002 Some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat-alternative products. 90003 90008 How to get your protein needs 90009 90002 Your daily protein needs can easily be met by following the Australian Dietary Guidelines. The Guidelines group foods into five different food groups, each of which provide key nutrients. 90003 90002 The two main food groups that contribute to protein are the: 90003 90024 90025 ‘lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes / beans’ group 90026 90025 ‘milk, yoghurt, cheese and / or alternatives (mostly reduced fat)’ group.90026 90031 90002 As part of a healthy diet, the Guidelines recommend particular serves per day from each of the five food groups (see Table 1). 90003 90002 The human body can not store protein and will excrete any excess, so the most effective way of meeting your daily protein requirement is to eat small amounts at every meal. 90003 90002 Table 1. Daily recommended serves of ‘lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes / beans’ and ‘milk, yoghurt, cheese and / or alternatives (mostly reduced fat)’ for adults 90003 90076 90077 90078 90079 90013 Person 90014 90082 90079 90013 Recommended average daily number of serves of lean meat and poultry, fish, eggs, nuts and seeds, and legumes / beans 90014 90082 90079 90013 Recommended average daily number of serves of milk, yoghurt, cheese and / or alternatives (mostly reduced fat) 90014 90082 90091 90078 90079 Men aged 19-50 years 90082 90079 3 90082 90079 2 1/2 90082 90091 90078 90079 Men aged 51-70 years 90082 90079 2 1/2 90082 90079 2 1/2 90082 90091 90078 90079 Men aged 70+ years 90082 90079 2 1/2 90082 90079 3 1/2 90082 90091 90078 90079 Women aged 19-50 years 90082 90079 2 1/2 90082 90079 2 1/2 90082 90091 90078 90079 Women aged 51-70 years 90082 90079 2 90082 90079 4 90082 90091 90078 90079 Women aged 70+ years 90082 90079 2 90082 90079 4 90082 90091 90078 90079 Pregnant women 90082 90079 3 1/2 90082 90079 2 1/2 90082 90091 90078 90079 Lactating women 90082 90079 2 1/2 90082 90079 2 1/2 90082 90091 90156 90157 90002 So, what is a serve? A standard serving size of ‘lean meat and poultry, fish, eggs, nuts and seeds, and legumes / beans’ is one of: 90003 90024 90025 65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90 to 100g raw) 90026 90025 80g cooked lean poultry such as chicken or turkey (100g raw) 90026 90025 100g cooked fish fillet (about 115g raw weight) or one small can of fish 90026 90025 2 large eggs 90026 90025 1 cup (150g) cooked dried beans, lentils, chickpeas, split peas or canned beans (preferably with no added salt) 90026 90025 170g tofu 90026 90025 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt).90026 90031 90002 A serve of ‘milk, yoghurt, cheese and / or alternatives (mostly reduced fat)’ could include: 90003 90024 90025 250ml (1 cup) fresh, UHT long life, reconstituted powdered milk or buttermilk 90026 90025 120ml (1/2 cup) evaporated milk 90026 90025 200g (3/4 cup or 1 small carton) yoghurt 90026 90025 40g (2 slices) hard cheese such as cheddar 90026 90025 120g (1/2 cup) ricotta cheese. 90026 90031 90008 Getting more protein into your day, naturally 90009 90002 If you’re looking for ways to get more protein into your diet, here are some suggestions: 90003 90024 90025 Try a peanut butter sandwich.Remember to use natural peanut butter (or any other nut paste) with no added salt, sugar or other fillers. 90026 90025 Low-fat cottage or ricotta cheese is high in protein and can go in your scrambled eggs, casserole, mashed potato or pasta dish. Or spread it on your toast in the morning. 90026 90025 Nuts and seeds are fantastic in salads, with vegetables and served on top of curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad. 90026 90025 Beans are great in soups, casseroles, and pasta sauces.Try tipping a drained can of cannellini beans into your favourite vegetable soup recipe or casserole. 90026 90025 A plate of hummus and freshly cut vegetable sticks as a snack or hummus spread on your sandwich will give you easy extra protein at lunchtime. 90026 90025 Greek yoghurt is a protein rich food that you can use throughout the day. Add some on your favourite breakfast cereal, put a spoonful on top of a bowl of pumpkin soup or serve it as dessert with some fresh fruit. 90026 90025 Eggs are a versatile and easy option that can be enjoyed on their own or mixed in a variety of dishes.90026 90031 90008 Getting too little protein (protein deficiency) 90009 90002 Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare in Australia, as the Australian diet generally includes far more protein than we actually need. However, protein deficiency may occur in people with special requirements, such as older people and people following strict vegetarian or vegan diets. 90003 90002 Symptoms of protein deficiency include: 90003 90024 90025 wasting and shrinkage of muscle tissue 90026 90025 oedema (build-up of fluids, particularly in the feet and ankles) 90026 90025 anaemia (the blood’s inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron) 90026 90025 slow growth (in children).90026 90031 90226 Protein — maintaining muscle mass as you age 90227 90002 From around 50 years of age, humans begin to gradually lose skeletal muscle. This is known as sarcopenia and is common in older people. Loss of muscle mass is worsened by chronic illness, poor diet and inactivity. 90003 90002 Meeting the daily recommended protein intake may help you maintain muscle mass and strength. This is important for maintaining your ability to walk and reducing your risk of injury from falls.90003 90002 To maintain muscle mass, it’s important for older people to eat protein ‘effectively’. This means consuming high-quality protein foods, such as lean meats. 90003 90008 Protein shakes, powders and supplements 90009 90002 Protein shakes, powders and supplements are unnecessary for most Australians ‘health needs. According to the most recent national nutrition survey, 99% of Australians get enough protein through the food they eat. 90003 90002 Any protein you eat on top of what your body needs will either be excreted from your body as waste, or stored as weight gain.90003 90002 The best way for you to get the protein you need is to eat a wide variety of protein-rich foods as outlined in the Australian Dietary Guidelines, as part of a balanced diet. But if you are still interested in using protein shakes, powders and supplements, talk to your doctor. 90003 90008 Protein and exercise 90009 90002 Soon after exercising, it’s recommended that you have a serve of high-quality protein (such as a glass of milk or tub of yoghurt) with a carbohydrate meal to help maintain your body’s protein balance.Studies have shown this to be good for you, even after low to moderate aerobic exercise (such as walking), particularly for older adults. 90003 90002 People who exercise vigorously or are trying to put on muscle mass do not need to consume extra protein. High-protein diets do not lead to increased muscle mass. It’s the stimulation of muscle tissue through exercise, not extra dietary protein, which leads to muscle growth. 90003 90002 Studies show that weight-trainers who do not eat extra protein (either in food or protein powders) still gain muscle at the same rate as weight-trainers who supplement their diets with protein.90003 90008 Very high protein diets are dangerous 90009 90002 Some fad diets promote very high protein intakes of between 200 and 400g per day. This is more than five times the amount recommended in the Australian Dietary Guidelines. 90003 90002 The protein recommendations in the Guidelines provide enough protein to build and repair muscles, even for body builders and athletes. 90003 90002 A very high-protein diet can strain the kidneys and liver. It can also prompt excessive loss of the mineral calcium, which can increase your risk of osteoporosis.90003 90008 Where to get help 90009 .90000 Does Too Much Whey Protein Cause Side Effects? 90001 90002 Whey protein is one of the most popular supplements on the planet. 90003 90002 But despite its many health benefits, there’s some controversy surrounding its safety. 90003 90002 Some claim that too much whey protein can damage the kidneys and liver and even cause osteoporosis. 90003 90002 This article provides an evidence-based review of whey protein’s safety and side effects. 90003 90002 Whey protein is a popular fitness and dietary supplement.90003 90002 It’s made from whey, which is the liquid that separates from milk during the cheese-making process. The whey is then filtered, refined and spray-dried into whey protein powder. 90003 90002 There are three main types of whey protein. The key difference between them is how they are processed (1). 90003 90016 90017 90018 Whey protein concentrate: 90019 Contains roughly 70-80% protein. It’s the most common type of whey protein and has more lactose, fat and minerals from milk. 90020 90017 90018 Whey protein isolate: 90019 Contains 90% protein or more.It’s more refined and has less lactose and fat, but it also contains fewer beneficial minerals. 90020 90017 90018 Whey protein hydrolysate: 90019 This form is pre-digested, allowing your body to absorb it faster. 90020 90029 90002 Whey protein is a popular choice among athletes, fitness enthusiasts and people wanting to build muscle or lose weight. 90003 90002 Studies show it can help you recover from exercise, build muscle and strength and even lose weight by reducing your appetite and boosting your metabolism (2, 3, 4).90003 90002 Whey protein is also a complete source of protein, meaning it contains all the essential amino acids. Your body can not make essential amino acids, so it’s important to get enough of them from your diet. 90003 90002 You can take whey protein simply by mixing it with water or a liquid of your choice. 90003 90002 Despite its health benefits, some people are concerned about its safety. 90003 90002 That said, whey protein is safe for most people and a convenient way to increase your protein intake.90003 90042 90018 Summary: 90019 Whey protein is generally safe and can help you build muscle and strength, lose weight, reduce your appetite and boost your metabolism. 90045 90002 Most of whey protein’s side effects are related to digestion. 90003 90002 Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea (5). 90003 90002 But most of these side effects are related to lactose intolerance. 90003 90002 Lactose is the main carb in whey protein.People who are lactose intolerant do not produce enough of the enzyme lactase, which your body needs to digest lactose (5). 90003 90002 Moreover, lactose intolerance is incredibly common and can affect up to 75% of people worldwide (6). 90003 90002 If you are lactose intolerant, try switching to a whey protein isolate powder. 90003 90002 Whey protein isolate is more refined, with a significantly smaller amount of fat and lactose than whey protein concentrate. People with lactose intolerance can often safely take whey protein isolate (7).90003 90002 Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. 90003 90042 90018 Summary: 90019 Whey protein may cause uncomfortable symptoms in people with lactose intolerance. If you experience uncomfortable symptoms, try switching to whey isolate powder or a non-dairy protein powder. 90045 90002 Because whey protein comes from cow’s milk, people with a cow’s milk allergy may be allergic to it. 90003 90002 Nevertheless, cow’s milk allergies are very rare in adults, since up to 90% of people with cow’s milk allergies outgrow them by the age of three (8).90003 90002 Symptoms of a cow’s milk allergy may include hives, rashes, facial swelling, throat and tongue swelling and a runny or stuffy nose (9). 90003 90002 In some cases, a cow’s milk allergy may trigger anaphylaxis, a severe, life-threatening allergic reaction. 90003 90002 Again, it’s worth remembering that a cow’s milk allergy is rare in adults, but it can have severe consequences. 90003 90002 Moreover, an allergy to whey protein should not be confused with lactose intolerance. 90003 90002 Most allergies occur when the body produces an immune response to a protein.However, an intolerance is caused by an enzyme deficiency and does not involve the immune system (10). 90003 90002 If you have a cow’s milk protein allergy, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. 90003 90002 If you are unsure whether your symptoms are due to an allergy or intolerance, it’s best to check with your doctor. 90003 90042 90018 Summary: 90019 Those who are allergic to cow’s milk may also be allergic to whey protein. Nevertheless, cow’s milk allergies are very rare in adults.90045 90002 Constipation is not a normal side effect of whey protein. 90003 90002 For a few people, a lactose intolerance may cause constipation by slowing the movement of the gut (11, 12). 90003 90002 However, constipation is more likely caused when people eat fewer fruits and vegetables in favor of whey protein, especially when they’re on a low-carb diet. 90003 90002 Fruits and vegetables are a great source of fiber, which helps form stool and promotes regular bowel movements (13). 90003 90002 If you suspect that whey protein makes you constipated, check whether you are eating enough fruits and vegetables.You can also try taking a soluble fiber supplement. 90003 90002 Another reason why replacing whole foods with whey protein is a bad idea is because it may increase your risk of nutrient deficiencies. 90003 90002 Whole foods, especially fruits and vegetables, are nutrient-rich and contain a variety of minerals necessary for optimal health. 90003 90002 Therefore, it’s important to keep eating a balanced diet while you’re taking whey protein. 90003 90042 90018 Summary: 90019 You may be at risk of constipation and nutrient deficiencies if you replace fruits and vegetables in your diet with whey protein.Eating a balanced diet can help counter these effects. 90045 90002 Eating a high-protein meal can raise the pressure inside the kidneys and cause them to filter more blood than usual (14, 15). 90003 90002 However, this does not mean that a high-protein meal harms the kidneys. 90003 90002 In fact, studies show that this is a normal bodily response and not usually a cause for concern (16, 17). 90003 90002 Moreover, there is no evidence that too much protein can damage the kidneys of healthy people (16, 18).90003 90002 For example, a detailed review of 74 studies on protein’s effects on the kidneys concluded that there is no reason to restrict protein intake in healthy people (18). 90003 90002 That said, there is evidence that a high-protein diet can be harmful for people with kidney disease. 90003 90002 Studies show that a high-protein diet in those with kidney disease may further damage the kidneys (19, 20). 90003 90002 If you have an existing kidney condition, then it’s best to check with your doctor about whether whey protein is fine for you.90003 90042 90018 Summary: 90019 There is no evidence that too much protein can damage the kidneys in healthy people. However, people with an existing kidney condition should check with their doctor about whether whey protein is right for them. 90045 90002 No evidence shows that too much protein can damage the liver in healthy people (21). 90003 90002 In fact, the liver needs protein to repair itself and convert fats to lipoproteins, which are molecules that help remove fats from the liver (21).90003 90002 In a study of 11 obese women, taking 60 grams of a whey protein supplement helped reduce liver fat by approximately 21% over four weeks. 90003 90002 Moreover, it helped reduce blood triglycerides by approximately 15% and cholesterol by about 7% (22). 90003 90002 One case report implied that a 27-year old male could have suffered liver damage after taking whey protein supplements (23). 90003 90002 However, he was also taking a variety of other supplements. Doctors were also unsure if he was taking anabolic steroids, which can damage the liver (24).90003 90002 Considering that thousands of people take whey protein without liver problems, this single case provides insufficient evidence that whey protein can damage the liver. 90003 90002 Although, a high protein intake may harm people who have cirrhosis, a chronic liver disease (25, 26). 90003 90002 The liver helps detoxify harmful substances in the blood like ammonia, which is a by-product of protein metabolism (27). 90003 90002 In cirrhosis, the liver can not function properly. So a high protein intake may increase ammonia levels in the blood, which may damage the brain (26, 28).90003 90002 If you have liver disease, check with your doctor before taking whey protein. 90003 90042 90018 Summary: 90019 There is no evidence that too much protein can damage the liver in healthy people. However, people with liver disease should check with their doctor about whether whey protein is safe for them. 90045 90002 The relationship between protein intake and bones has created some controversy. 90003 90002 There is some concern that too much protein may cause calcium to leach from the bones and increase the risk of osteoporosis, a disease characterized by hollow and porous bones (29).90003 90002 This idea came from earlier studies that showed a higher protein intake made urine more acidic (30, 31). 90003 90002 In turn, the body would release more calcium from bones to act as a buffer and neutralize the acidic effects (31). 90003 90002 However, newer research has shown that the body counters the effects of calcium loss by increasing calcium absorption from the gut (32, 33). 90003 90002 In an analysis of 36 studies, scientists found no evidence that eating too much protein was bad for bone health.90003 90002 In fact, they came to the conclusion that eating more protein was actually beneficial for bone health (34). 90003 90002 Furthermore, several studies suggest that elderly people, who are prone to osteoporosis, should eat more protein to help maintain strong bones (35, 36). 90003 90042 90018 Summary: 90019 There is no evidence that whey protein can cause osteoporosis. In fact, whey protein may help prevent the disease. 90045 90002 Whey protein is generally safe and can be consumed by many people without side effects.90003 90002 A commonly suggested dose is 1-2 scoops (25-50 grams) per day, but it’s recommended that you follow the serving instructions on the package. 90003 90002 Taking more than this is unlikely to offer more benefits, especially if you already eat enough protein. 90003 90002 If you experience uncomfortable symptoms like bloating, gas, cramps or diarrhea after taking whey protein, try switching to a whey protein isolate powder. 90003 90002 Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.90003 90042 90018 Summary: 90019 The recommended daily dose of whey protein is 1-2 scoops (25-50 grams). If you suffer from digestive symptoms, try a whey protein isolate or non-dairy protein alternative. 90045 90002 Whey protein is safe and many people can take it without adverse effects. 90003 90002 However, it may cause digestive symptoms in those with lactose intolerance, and those allergic to cow’s milk may be allergic to it. 90003 90002 If you experience side effects, try a whey protein isolate or non-dairy protein alternative.90003 90002 Despite these exceptions, whey protein is one of the best supplements on the market. It has a variety of research to support its beneficial roles in strength and muscle building, recovery and weight loss. 90003.90000 Whey Protein vs. Collagen Protein: Which is better in 2020? 90001 90002 90003 90002 90005 90003 90002 Whey protein vs. collagen protein, pinned against one another in a winner take all analysis. Whether you’re a fitness aficionado working on building lean muscle, or someone simply trying to bolster your overall health, the notion of the perfect protein powder likely looms large in your daily routine. Many protein powders are whey-based, but today, collagen proteins also are emerging as a viable alternative to whey for athletes, muscle mass, and health seekers.What are the differences between whey and collagen protein powders, and which is the right one for you? 90003 90009 What is whey protein and where does it come from? 90010 90002 Whey, a water-soluble protein complex derived from milk, is a highly functional food with many of health benefits. Whey protein is one of the two proteins found in milk, with the other being casein. When a coagulant (usually renin) is added to milk, the curds (casein) and whey separate. This was the very thing that Miss Muffet consumed on her tuffet in the days of old.90003 90009 What are the health benefits of whey? 90010 90002 The biological components of whey, including lactoferrin, beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, and immunoglobulins, demonstrate a veritable rainbow of immune-enhancing properties. This is the major difference between whey protein and plant proteins like hemp protein. Whey contains all nine essential amino acids, making it a complete protein that is absorbed quickly into the gut. This is unlike soy protein, which is a skewed glutamate profile and higher allergy risk.90003 90002 Pea protein and sprouted brown rice protein, however, have the closest amino acid profile to whey but still not as high. This is why whey protein is popular for those seeking to gain lean muscle mass or use it as a meal replacement shake. 90018 This superstar protein also as the ability to act as an antioxidant, as well as an antihypertensive, antitumor, hypolipidemic, antiviral, antibacterial, and chelating agent 90019. It is believed that whey protein supplementation works its magic by converting the amino acid cysteine ​​to glutathione, a potent intracellular antioxidant.90003 90002 Whey proteins may lower blood pressure in individuals with high blood pressure, due to bioactive peptides called lactokinins. A number of clinical trials have successfully been performed using whey in the treatment of HIV, cancer, hepatitis B, osteoporosis, cardiovascular disease, and as an antimicrobial agent. Whey protein also has shown great benefits in the arena of exercise performance and enhancement. It is very useful for hitting targeted daily protein goals. 90003 90002 Whey is absorbed faster than other forms of protein, which means it also increases muscle protein synthesis used to break a fasted state.Whey also confers a large dose of the amino acid L-cysteine, which can alleviate deficiencies that occur during aging and diabetes, as well as other conditions. Whey itself does not reduce fat, but taking in more protein often assists with fat loss efforts. Whey does not harm the kidneys or liver, but it can magnify pre-existing damage. People with damaged livers or kidneys should exercise caution when increasing protein intake quickly and without a physician’s guidance. 90003 90009 What is the difference between whey concentrate and whey protien isolate? 90010 90002 There are three main types: whey concentrate, whey protein isolate and hydrolysate.Whey concentrate is the most popular and least expensive and is popular amongst athletes and bodybuilders. Whey is rich in a branch-chained amino acid called leucine, which promotes muscle growth. 90003 90029 90030 Whey protein concentrate contains low levels of fat and low levels of carbohydrates. Protein percentages range from 30% to 90%. 90031 90030 Whey protein isolate is more processed than whey protein concentrate to remove all fat and lactose, and offers 90% protein. 90031 90030 Whey protein hydroxylate in considered «predigested» in that it has already undergone partial hydrolosis- a process necessary for the body to absorb protein.It requires the least amount of digestion of the three types. 90031 90036 90009 What are the side effects of whey protein? 90010 90002 A majority of side effects occur primarily with excessive use. According to Harvard Medical School’s Health Blog, a person prone to kidney stones should the limit the use of protein to a safe margin. Excessive use of whey protein can promote kidney stones in susceptible individuals. Weight gain can also result, as can stomach cramps, nausea, and acne. 90003 90002 Whey protein is likely safe for most adults when used in amounts recommended by the manufacturer.Whey protein is possibly safe when taken by mouth as a single dose of up to 50 grams, or when 30 grams is taken by mouth daily for six months. 90003 90002 Whey protein may cause abnormal heart rhythms, changes in cholesterol levels, headache, increased diabetes risk, increased fracture or osteoporosis risk, kidney dysfunction, liver damage, stomach or intestine symptoms (acid reflux, bloating, constipation, cramps, gas, increased bowel movements, movement problems, nausea, reduced appetite, swelling of limbs, and upset stomach), and thirst.90003 90002 Whey protein may lower blood sugar levels. Caution is advised in people with low blood sugar, and in those taking drugs, herbs, or supplements that affect blood sugar. Blood sugar levels may need to be monitored by a qualified healthcare professional, including a pharmacist, and medication adjustments may be necessary. 90003 90002 Whey protein may increase the risk of bleeding. Caution is advised in people with bleeding disorders or in those taking drugs that may increase the risk of bleeding.Dosing adjustments may be necessary. 90003 90002 Whey protein may interfere with the way the body processes certain drugs using the liver’s «cytochrome P450» enzyme system. 90003 90002 Whey protein may cause low blood pressure. Caution is advised in people with low blood pressure or in those taking drugs or herbs and supplements that lower blood pressure. Avoid in people with known allergy or sensitivity to milk or milk products, including cow’s milk, sheep’s milk, goat’s milk, and mare’s milk.90003 90009 Can you use whey protein during pregnancy and breastfeeding? 90010 90002 There is a lack of scientific evidence on the use of whey protein during pregnancy or breastfeeding. Only approved sources of whey protein should be used in infant formulas. Allergic reactions have been reported with exposure to whey protein, including diarrhea, failure to thrive, infant colic, and rash. 90003 90009 What is collagen protein? 90010 90002 Another popular form of protein powder is collagen protein.Collagen is naturally found in bone broth. Collagen protein powder is derived from beef hide. It contains 19 amino acids. Collagen is the key structural protein that ensures the cohesion, elasticity, and regeneration of all of our connective tissues; its the essential glue holding our bodies together. 90003 90002 The peptides in collagen, when digested, are quickly drawn to cells called fibroblasts that synthesize collagen in the human body. New collagen fibers grow in both density and diameter, potentially improving the strength, elasticity, and moisture of the skin.90003 90009 Whey protein vs. collagen protein. What’s the difference? 90010 90002 90018 Collagen is composed of 3 chains to form a triple helix. The primary difference between collagen and whey proteins are the amino acids: collagen is very high in proline and glycine, and glycine combines with glutamine and cysteine ​​to support the production of glutathione 90019, your body’s most powerful antioxidant. Glycine also stimulates stomach acid production, which leads to better digestion. 90003 90002 This is what makes bone broth so healing to the gut along with the naturally occurring gelatin.Collagen, however, only has 8 out of the 9 essential amino acids whereas whey has all the essential amino acids. Whey also has a higher level of the BCAA’s leucine, isoleucine, and valine for building muscle. 90003 90009 What are collagen peptides? 90010 90002 Collagen peptides are small bioactive peptides created by breaking down the molecular bonds between individual collagen strands to peptides, or hydrolysis. Collagen peptides are a cold-soluble, easily digestible and highly bioactive form of collagen.90018 Bovine collagen provides significant doses of types I and III collagen, the major components of nails, skin, tendons, ligaments, bones, gums, eyes, hair, teeth, blood vessels and nails 90019. 90003 90002 Collagen is high in glycine, which is crucial to building healthy DNA and RNA strands and forming creative. It provides proline, an amino acid which promotes joint and cardiovascular health. 90003 90002 The absorption rate of hydrolyzed collagen is said to be over 90% compared to only 27% or less in food.Collagen makes up to 90% of bone mass, and taking it can improve bone metabolism. The arrival of collagen peptides on the scene also stimulates osteoblasts, the cells responsible for bone formation. Bones are living tissues, and collagen helps contribute to their continued strength and flexibility. 90003 90009 What are the Differences between the Types of Collagen? 90010 90002 The collagen family comprises 28 members numbered with Roman numerals (I-XXVIII), with I-IV being the most studied. Approximately 90% of collagen in the body is Type I and found in bovine collagen as well as Type III.Vitamin C, zinc and copper are all co-factors. 90003 90002 Type I collagen is found in the skin, tendons, corneas and in 95% of bone. 90003 90002 Type II collagen is mainly found in cartilage, protecting your joints. 90003 90002 Type III is found in skin, blood vessels, the aorta (main artery that carries blood away from your heart) and 10% of cartilage. 90003 90002 Type IV collagen is a type of collagen found primarily in the skin and helps expedite wound healing. 90003 90009 Collagen speeds exercise recovery time 90010 90002 High-quality protein from collagen speeds up recovery time for torn muscles, joints, tendons, and ligaments: Did you know collagen is required to heal connective tissue and muscle injuries? Scientists have identified collagen as the key component for regenerating strength and flexibility in torn joints, muscles, and ligaments.90003 90002 90018 Collagen synthesis rates in connective tissue and muscles during healing of an injury have been shown to be significantly higher during the first three weeks immediately following 90019 injury 90018. 90019 Therefore, collagen supplementation has benefits for proper healing of joints, muscle, and ligaments. 90003 90009 Collagen boosts athletic performance 90010 90002 Collagen protein powder is ideal for post-workout nutrition due to its high amino acid content: Collagen protein powder supports the body’s protein needs during and after exercise.Supplementation products such as collagen contain 18 amino acids and 8 of the 9 essential amino acids that can only be found in dietary proteins. Collagen contains 20% glycine and 8% arginine, which are key amino acids for the synthesis of creatine- an important molecule for muscular contraction. 90003 90009 Collagen promotes weight loss 90010 90002 Collagen protein helps with weight loss and is more filling than other types of protein. Research has shown collagen protein is more satiating than other protein types, keeping you full longer so you eat less.90018 One clinical trial found collagen to be 40% more filling than the same quantity of whey, casein or soy 90019. 90003 90002 Another study among obese and diabetic patients found intake of hydrolyzed collagen stimulated the release of satiating hormones into the blood. 90018 Individuals who supplemented with collagen consumed 20% less at their next meal than those who consumed other types of protein 90019. 90003 90009 Collagen bolsters bone and joint health 90010 90002 Collagen builds stronger bones and prevents bone fractures: We lose up to 50% of our bone strength during aging due to collagen breakdown.Scientific studies show that it’s the collagen in our bones that absorbs the energy from any bone impacts. The more collagen present in our bones, the tougher our bones are, which decreases fracture risk. 90003 90002 Supplementation with collagen improves bone strength by stimulating new bone cell growth to replace worn and damaged bone cells. Improves joint mobility and flexibility. Supplementing with collagen can improve flexibility in movements such as knee extension and total mobility throughout daily activities.90003 90002 Clinical studies have shown collagen peptides improve mobility and flexibility in both arthritic patients and in athletes. After collagen supplementation, subjects have been able to exercise for longer durations before experiencing joint pain. 90003 90002 90018 A 24-week clinical trial showed potential improvement of joint pain in athletes who were treated with the dietary supplement collagen hydrolysate 90019. The results of this study have implications for the use of collagen hydrolysate to support joint health and possibly reduce the risk of joint deterioration in a high-risk group.Despite the study’s size and limitations, the results suggest that athletes consuming collagen hydrolysate can reduce parameters (such as pain) that have a negative impact on athletic performance. Future studies are needed to support these findings. 90003 90009 Collagen alleviates arthritis symptoms such as joint pain, stiffness, and inflammation 90010 90002 Multiple clinical studies have shown supplementation with collagen leads to significant reductions in arthritis that causes joint pain, stiffness, and inflammation.90018 One trial demonstrated a 70% response rate for significant or noticeable improvement in joint pain among patients who supplemented with collagen 90019, and in another study, collagen proved 25% more effective in reducing osteoarthritis pain and stiffness compared to other anti-inflammatory supplements, such as glucosamine and chondroitin sulfate. 90003 90009 Collagen strengthens joints and ligaments and prevent injuries 90010 90002 Daily collagen supplementation improves the strength and size of our tendons, joints, and ligaments.Studies have shown collagen supplementation decreases tendon and ligament injury rates. 90018 One study that measured effects of daily intake of collagen peptides on the structure of the Achilles tendon found a significant increase in collagen fiber diameter, suggesting improved strength of the tendon as a result of collagen supplementation 90019. 90003 90009 Collagen prevents ulcers and heartburn 90010 90002 Collagen is critical for proper digestive system function. By regulating stomach digestion, it can help prevent heartburn and ulcers.Additionally, collagen peptides in the GI tract pull in water and attract acid molecules, aiding in the breakdown of food particles and helping move food through the GI tract. 90003 90002 Collagen is also an important component in the process of repairing lesions in the intestinal lining. Proper intestinal healing requires an increased collagen supply, and studies have found decreased collagen levels in individuals with digestive imbalances. Additionally, glutamine, one of the amino acids in collagen, has been recognized as the key amino acid in preventing inflammation in the gut lining and healing leaky gut syndrome.90003 90009 Is collagen the fountain of youth? 90010 90002 Reduces skin wrinkles and hydrates skin: Collagen is the essential component of the dermis layer of skin. Supplementation with collagen has been shown to increase skin flexibility and hydration and reduce the depth of facial wrinkles. 90018 In a study among women ages 40 to 60, supplementation with collagen for eight weeks showed a 28% average increase in skin moisture levels, and 91% of subjects reported less dry skin after supplementation 90019.90003 90002 Additionally, science has shown oral collagen supplementation more effectively improves skin than topical creams and lotions. Collagen molecules in topical products are too big to be absorbed through the skin into the bloodstream. Studies have shown oral ingestion of collagen peptides is immediately absorbed into the blood and then delivered to skin cells to increase skin-collagen expression. 90003 90009 Collage builds strong, healthy hair, nails, and teeth 90010 90002 The growth of hair follicles is dependent on the collagen matrix in the dermal layer of our skin.Without adequate collagen, the total number and thickness of hair follicles can be reduced. Loss of collagen as we age may be a significant contributor to hair loss. Collagen is essential for healthy nail growth and the major structural component of teeth and the connection between teeth and gums. Collagen loss with age can cause increased tooth sensitivity and decreased tooth strength. 90003 90009 What are the side effects of collagen protein? 90010 90002 The most commonly reported side effects of collagen supplements are hypercalcemia- too much calcium in the body (this occurs primarily with marine sources, however), constipation, bone pain, abnormal heart rhythms and allergic reactions in some since animal collagen is not exactly the same as human collagen.90003 90009 So which one is better? Whey protein or collagen protein? 90010 90002 By now you can see that there are numerous benefits to each one, and there is no reason you can not rotate both. If you are trying to decide between the two, an easy way to make the decision is based on your goals. Are you trying to build muscle, increase glutathione and immunity? Then whey protein is the best choice. Are you trying to improve collagen production, skin, hair, gums, joint pain or expedite muscle injury recovery? Then collagen protein is the best choice.90003 90167 The Best Whey Protein and Collagen Products 90168 90002 1. Promix Whey Protein 90003 90002 90172 90003 90002 Promix is ​​grass-fed, cold-processed, antibiotic free, hormone free, no artificial sweeteners, colors, flavors, preservatives and tested exceedingly low in heavy metals. This is your checklist when choosing a whey protein. Buying in bulk allows you to get grass-fed whey at $ 1.00 a serving. You can see a longer list of whey protein options here. 90003 90002 2. Vital Proteins Pastured-Raised Collagen Peptides 9 (Type I and Type II) 90003 90002 90179 90003 90002 90018 Price 90019: $ 43.00 for 28 servings of 20g of collagen and 80mg of hyaluronic acid 90003 90002 Vital proteins use high quality, grass-fed beef collagen from Brazil and New Zealand that also contains hyaluronic acid. Hyaluronic acid is synergistic with collagen, and has been found to help retain moisture in the skin, improving the appearance and healthy glow of the skin. A 2015 study found that collagen, hyaluronic acid, vitamins and minerals lead to a significant improvement in wrinkle depth and noticeable improvements in elasticity and hydration of the skin.90003 90002 Due to what appears to be storage issues at Amazon, the link will take you directly to Vital Proteins where I recommend purchasing it. 90003 90002 Clicking through the link and purchasing helps support The Health Beat’s free content at no cost to you. 90003 90002 3. Great Lakes Grass-Fed Collagen (Type I Collagen) 90003 90002 90003 90002 90018 Price 90019: $ 28.99 for 38 servings of 12g of collagen 90003 90002 Great Lakes Gelatin Co. is a company that has been around since 1922 and are the original pioneers of collagen hydrolysate.This is actually the first collagen product I remember carrying in our nutrition practice before other companies also jumped on the bandwagon of collagen products. I have used this product off and on and continue to go back to it. 90003 90002 4. Cartilage Collagen (Type II Collagen) 90003 90002 90003 90002 This product contains Type II collagen, best for addressing cartilage and joint issues. If you are a runner, or you are experiencing joint pain from wear and tear, this would be an excellent product.90003 90002 5. Vital Proteins Marine Collagen (Type I and Type III) 90003 90002 90003 90002 This collagen is from wild fish and almost 3x lower in glutamic acid while still giving an excellent dose of glycine and proline. This makes it a great choice for people who have to slow of a conversion of glutamate (stimulating neurotransmitter) to GABA (calming neurotransmitter) as found in the Nutrition Genome Report. You can read more about glutamate and GABA here. 90003 90002 If you have multiple food sensitivities and / or fish allergies, I do not recommend this product.90003 90002 Due to what appears to be storage issues at Amazon, the link will take you directly to Vital Proteins where I recommend purchasing it. Clicking through the link and purchasing helps support The Health Beat’s free content at no cost to you. 90003 90002 90018 Citations: 90019 90003 90002 1. «Age-related Changes in the Collagen Network and Toughness of Bone.» National Center for Biotechnology Information. U.S. National Library of Medicine. .90222 2. Anderson, By Stephanie Selene. «Cancer: A Collagen Disease, Secondary to a Nutritional Deficiency? — Selene River Press. » Selene River Press. 90222 3. Asseran J, Elian L, Toshiaki S, Prawitt, P (2015) . The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials.Journal of Cosmetic Dermatology, (In press) 90222 4. Campbell, B. et al., 2007, International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4: 8 doi: 10.1186 / 1550-2783-4-8 90222 5. Clark, KL. 24-Week Study on the Use of Collagen Hydrolysate as a Dietary Supplement in Athletes with Activity-related Joint Pain. National Center for Biotechnology Information. U.S. National Library of Medicine, .90222 6. «Collagen Analysis in Human Tooth Germ Papillae.» Collagen Analysis in Human Tooth Germ Papillae. Brazilian Dental Journal . 90222 7. «Collagen Hydrolysate for the Treatment of Osteoarthritis and Other Joint Disorders: A Review of the Literature.» National Center for Biotechnology Information. U.S. National Library of Medicine, 10 Oct. 2006. . 90222 8.Elam, R.P., 1989, Effect of arginine and ornithine on strength, lean body mass and urinary hydroxyproline in adult males. Journal of Sports Nutrition. 29: 52-56. 90222 9. Graham, MF. Collagen Synthesis by Human Intestinal Smooth Muscle Cells in Culture. National Center for Biotechnology Information. U.S. National Library of Medicine. . 90222 10. Koutroubakis, IE. Serum Laminin and Collagen IV in Inflammatory Bowel Disease. National Center for Biotechnology Information.U.S. National Library of Medicine . 90222 11. Lin, M. L-Glutamate Supplementation Improves Small Intestinal Architecture and Enhances the Expressions of Jejunal Mucosa Amino Acid Receptors and Transporters in Weaning Piglets.National Center for Biotechnology Information. U.S. National Library of Medicine . 90222 12. Tanaka, M. «Effects of Collagen Peptide Ingestion on UV-B-induced Skin Damage.» National Center for Biotechnology Information.U.S. National Library of Medicine, . 90222 13. «Osteoblast-related Gene Expression of Bone Marrow Cells during the Osteoblastic Differentiation Induced by Type I Collagen.» National Center for Biotechnology Information. U.S. National Library of Medicine . 90222 14. Proksch, E., and M. Schunck. «Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis.»National Center for Biotechnology Information. U.S. National Library of Medicine. 90222 15. «Safety and Efficacy of Undenatured Type II Collagen in the Treatment of Osteoarthritis of the Knee: A Clinical Trial.» International Journal of Medical Sciences. Ivyspring International Publisher . 90222 16. Tanaka, M. «Effects of Collagen Peptide Ingestion on UV-B-induced Skin Damage.» National Center for Biotechnology Information. U.S. National Library of Medicine, . 90222 17. «Undenatured Type II Collagen (UC-II®) for Joint Support: A Randomized, Double-blind, Placebo-controlled Study in Healthy Volunteers.» National Center for Biotechnology Information. U.S. National Library of Medicine, . 90222 18. T, Hurme, Kalimo H, Sandberg M, Lehto M, and Vuorio E. Department of Pathology, Paavo Nurmi Center, University of Turku, Finland.Localization of Type I and III Collagen and Fibronectin Production in Injured Gastrocnemius Muscle.90222 19. Varani, J. «Decreased Collagen Production in Chronologically Aged Skin: Roles of Age-Dependent Alteration in Fibroblast Function and Defective Mechanical Stimulation.» National Center for Biotechnology Information. U.S. National Library of Medicine ,. 90222 20. Wienicke E., 2011. In: Performance Explosion in Sports — an anti-doping concept. Meyer & Meyer Fachverlag und Buchhandel GmbH., ISBN-10: 1841263303 90222 21. Zague, Vivian, Vanessa Freitas De, Marina Rosa Da Costa, Geórgia Castro Álvares De, Ruy Jaeger G., And Gláucia Machado-Santelli M. «Collagen Hydrolysate Intake Increases Skin Collagen Expression and Suppresses Matrix Metalloproteinase 2 Activity.» Journal of Medicinal Food 14.6 (2011): 618-24. Web. 90222 22. «24-Week Study on the Use of Collagen Hydrolysate as a Dietary Supplement in Athletes with Activity-related Joint Pain.» National Center for Biotechnology Information. U.S. National Library of Medicine, . 90003.

No related posts.