WHAT PROTEIN IS THE BEST How do you decide what protein to buy when today's supplement market abounds with conflicting articles and advertisements? You continually read of success stories and view "before and after" pictures stating these results happened in an unbelievably short period of time. You read ridiculous claims of Biological Values (BV) being well in excess of 100. But in actuality, the scariest detail of all is that your buddies (I'm sure it's not you) are making these corporations rich by buying into these claims instead of doing their homework. So together let's sift through the data and review the FACTS on different protein types and next time you can teach your friends to make educated buying decisions. Buy Protein... Not Hype Essential Amino Acids Isoleucine* Leucine* Lysine Methionine Phenylalanine Threonine Tryptophan Valine* *Branched Chain Amino Acids Conditionally Essential Amino Acids Arginine Cysteine (Cystine) Glutamine ..... Proline Taurine Tyrosine   Non-Essential Amino Acids Alanine Asparagine Aspartic Acid Citrulline Glutamic Acid Glycine Serine There's no doubt about it, consuming adequate amounts of high-quality protein is essential for continual gains in strength, tone and size. This is especially true for athletes since active people certainly require more protein than your average couch potato. Don't be fooled by the hype! Protein serves many functions in the body, but a protein supplement alone isn't going to give you a massive physique, especially if you don't eat right, train hard and get enough rest each night. Many athletes, particularly strength-training athletes, are fixated on how much protein they consume, what sources they use, which foods / supplements they combine protein with, even what time of day they take it. But what is frightening is the number of athletes who buy, use and reorder these items without even understanding what they do or why they use them. In fact, at Optimum Nutrition, we answer more questions (i.e. What is it? What it is used for? Why do I need it?) about protein than just about any of the over 300 other products that we manufacture! Proteins are distinct from other macronutrients (carbohydrates, fats and alcohol) in that they are comprised of chains of nitrogen-containing subunits called amino acids. All amino acids are important in that they are the primary source of dietary nitrogen (an essential element). Of the 22 amino acids commonly found in nature, eight are essential because the body is unable to manufacture them at any point throughout the lifecycle. These amino acids, aptly named essential amino acids (EAAs) must be obtained in appreciable amounts and on a consistent basis from foods or dietary supplements to prevent deficiency. Seven other amino acids are considered conditionally essential (CEAAs) because the body may have difficulty synthesizing them, or enough of them, under certain conditions such as intense physical activity. The remaining amino acids can be produced as needed, provided the body has access to all the necessary raw materials (nitrogen, carbon, sulfur, etc.), and are therefore classified as nonessential amino acids (NAAs). Using the three groups of amino acids mentioned above, the body links elaborate chain-like molecules called proteins. Among other things, proteins function: (1) to maintain body structure (skin, cartilage, bone); (2) in transport (hemoglobin, albumin); (3) to facilitate movement (skeletal muscle); (4) in metabolism (numerous enzymes); (5) in immune function (immunoglobulins); (6) in regulation (various hormones, neurotransmitters). More importantly, at least to many bodybuilders and athletes, amino acids are the "building-blocks" of lean muscle tissue. Without amino acids, it would be like trying to construct words and sentences without letters. Disturbingly, even short-term EAA or CEAA deficiencies can stifle the important repair and rebuilding process associated with all healthy cells, especially growing muscle cells. Luckily, this scenario can be easily prevented with a well balanced diet containing adequate amounts of high-quality protein. Current research indicates that one half to one gram of quality protein per pound of body weight (0.5 - 1.0 g protein / lb of body weight) is sufficient for most any athlete. This is especially true if your overall caloric intake is great enough to prevent the utilization of amino acids for fuel. Evaluating Protein Supplements To say that there are several protein supplements commercially available to athletes would be a gross understatement. There are whey proteins, milk proteins (casein rich), egg proteins, soy proteins, etc. How are you to decide? Many factors should be considered when choosing a protein supplement. These include taste, price, protein content per serving, and quality. Traits such as taste, texture and aroma are important because it is almost impossible to regularly consume a product (which is suggested for best results) if you can't stomach it. Price in relation to protein content is also significant to consider as a method to ensure that a "good price" is not an indication of low protein content or that a premium price isn't simply a fee for a "brand name." Though all of these factors are worthy of attention, primary consideration should be paid to protein quality when choosing a supplement. There are several ways to evaluate protein quality based upon a protein's amino acid pattern, digestibility, assimilation, and utilization traits. After all, consuming protein is not beneficial if the body cannot digest, absorb and use it. Biological Value (BV), Protein Efficiency Ratio (PER) and Protein Digestibility Corrected Amino Acid Score (PDCAA's) are some of the more common indices typically cited in textbooks, advertisements and industry-related publications. While these measures can be useful for comparing one protein to another, each of them is inherently laden with procedural variations and potential interpretative errors and should not be used as the sole basis for promotional claims. As an example, Biological Value (BV), arguably the most frequently employed method for evaluating the quality of a protein, estimates the percentage of absorbed nitrogen (N) that is retained. Put another way: BV = (retained N ÷ absorbed N) x 100. Common sense will tell you that this value cannot be over 100, how can your body possibly retain more nitrogen than it has absorbed? So be wary of any company who boasts a BV value greater than 100. It is important to keep in mind that while most, if not all, of the methods used for evaluating protein quality are not perfect, these measures do offer a general indication of how "usable" a protein is by the body. As a rule, most of the egg, whey, soy and casein commonly found in protein supplements from reputable manufacturers all rate very well in one or more of these protein scoring methods.

PROTEIN BV PER PDCAAS Whey Casein Milk Egg Egg White Soy Protein Isolate Beef Wheat   100 77 91 100 85 75 80 54 2.5 2.5 2.5 2.5 2.5 2.1 2.5 2.1 1 1 1 1 1 1 1 .4 The Competitors Whey Protein Concentrate (WPC): Once discarded as "waste", whey's popularity has increased dramatically in recent years because of advances in processing technology. Whey begins as a watery byproduct of cheese manufacturing. In its crude state, whey is about 93% water, 6.5% lactose, 0.9% protein and 0.2% vitamins, minerals, and fat-soluble nutrients. In this form, whey is not of much benefit to athletes, but with gentle low-temperature processing and filtration, this liquid can be stripped of most of its lactose, fat, cholesterol and water to yield concentrated whey powders containing anywhere from 34 to 89% protein. It is important to note that there are significant price and nutritional value differences between the various WPCS on the market. A WPC containing 34% protein may cost up to 80% less than better quality whey protein concentrates with protein contents of 77% or higher. Most protein powders use a blend of different whey protein concentrates, isolates and hydrolysates, making it possible to hide inferior/cheaper proteins in a product. But there's an easy way to find out... To determine the overall protein percentage of your supplement, whey or otherwise, simply divide the protein found in each serving by the serving size and multiply by 100. Here is an example to help you figure out how much of your current protein powder is actually protein: 22 g of protein per serving ÷ 28.4 g serving size x 100 = 77.5% protein. Keep in mind; it is impossible to end up with a product that is 100% protein. Flavors, colors, sweeteners, micronutrients, etc. that are used to make these supplements more completely nutritious and enjoyable to consume, necessarily displace some of the space that could be occupied by protein. Nevertheless, it's important to account for these fillers, since grams of protein per bottle is what most consumers are really after. Whey Protein Isolates (WPIs): Crude, or sweet dairy whey, can also be "isolated" via cross flow microfiltration (CFM) or ion exchange (IE) processes to produce whey powders that are virtually fat, carbohydrate (lactose) and cholesterol free. By definition WPIs contain >90% protein by dry weight. There are a few premium supplements that derive all of their protein content from WPIs, but WPIs are most often used in conjunction with Whey Protein Concentrate (WPC) and /or other proteins to boost the overall protein content of a supplement. Many people often ask which isolation process is better. The following paragraphs give a brief overview of the processes and the potential benefits each has to offer. Cross Flow Microfiltration (CFM) is a process that uses natural ceramic filters to separate whey proteins from a variety of undesirables (i.e. fat, cholesterol, lactose, etc.). Advantages to this process include minimal protein denaturation, preserved protein microfractions and a better mineral profile. Whey, like many other proteins, including egg, soy and casein, is actually a family of different smaller proteins called microfractions. Glycomacropeptides, alpha-Lactalbumin, Lactoferrin, Lactoperoxidase, and Immunoglobulins are some examples that you may have read about in magazines or seen on labels. Because there is some indication that these protein fractions may play a role in appetite regulation, immune functioning, neutralizing free radicals and more, many people prefer CFM since it is better at preserving some of these fractions than Ion Exchange. CFM is also generally higher in calcium and lower in sodium than IE as a result of differences in processing methods I on-Exchange (IE) is a process that separates proteins on the basis of their electrical charge. Unlike CFM, ion-exchange requires the use of various solvents to create an attractive charge on the proteins. Once charged, these proteins migrate toward oppositely charged resin beads in the reaction vessel. The protein can be later removed from the resin beads by reversing the charge to result in a highly purified WPI. Ion-exchange WPIs are not typically considered as "native" (maintaining the same microfraction ratios found in milk) as CFM isolates, but they are richer in total protein - containing upwards of 97% by dry weight - and are, therefore, a popular choice among bodybuilders and athletes. Hydrolyzed Whey Peptides (HWP): debatably the best - at least in terms of bioavailability - whey proteins that money can buy. HWPs are short chains of amino acids produced by strategically digesting (with enzymes) various bonds in whole whey proteins. Preliminary research suggests that HWPs are more easily absorbed (and probably utilized) than any other protein that we know of. Unfortunately, HWPs have an extremely bitter taste, so they can only be used in conjunction with other proteins and added in relatively small amounts. Casein: commonly referred to as the "other" milk protein, casein actually comprises over 80% of the total protein in milk. Though not currently "en vogue" with many athletes (due, in large part, to the success of whey proteins), casein is easily assimilated by the body and rich in all of the EAAs. Casein is the protein of choice in the pharmaceutical and food industries where it is used in baby formulas, enteral nutrition products, cheeses and numerous other applications. Many meal replacement products also take advantage of casein's thickening properties to improve overall taste and mouth-feel. As an added benefit, casein is digested more slowly than whey, egg or soy to provide a constant stream of amino acids to hungry muscle tissue. In other words, casein may offer anti-catabolic properties. So, contrary to what you may have heard, casein is an expensive (even more so than most whey proteins), high-quality protein and deserves to occupy a place in every athlete's diet.

Egg Albumen: also known as egg white, is a complete protein and an excellent source of sulfur containing amino acids. Once the staple of bodybuilders everywhere, egg protein has recently taken a "back seat" to whey. Although we're not going to suggest that egg albumen is superior to whey, nutritionists generally refer to egg as the "gold standard", or protein to which all others should be compared. Obviously, some would argue that this opinion is dated, in light of what we know about whey, but there's no denying that egg proteins do offer certain advantages. For starters, egg white proteins are lactose-, fat-, and cholesterol-free. Egg proteins also contain high levels of sulfur, essential, and branched chain amino acids. Finally, egg albumen contains niacin, riboflavin, magnesium, potassium, chloride and other nutrients that athletes need, so don't forget about this great product the next time you're in the market for a protein supplement.

Soy Protein: is unique in that it is a complete, meaning it contains all of the EAAs in adequate amounts, vegetarian protein. Though soy has been a staple of the Asian diet for thousands of years, this vegetable-based protein has just started to gain recognition in the U.S. Much of this newfound popularity can be attributed to three factors: (1) Recent advances in soybean processing techniques. (2) The identification and isolation of health promoting compounds called isoflavones. (3) The recent approval of a "heart-healthy" claim by the FDA.

Thanks to new processing techniques, the quality of the soy protein-based supplements that are currently available are much higher than those previously marketed. These techniques enable manufacturers to selectively remove non-protein components (fibers, oils, minerals, etc.) and better isolate two key components in soy: protein and isoflavones. Soy Isoflavones are naturally occurring compounds that appear to act as antioxidants and natural hormone modulators in the body. At least two, genistein and daidzein, isoflavones are believed to be biologically active in a variety of capacities in the human body. Though the reasons "why" are not yet well understood, research comparing Asian and Western diets suggests that something in soy may play a significant inhibitory role in certain cancers, osteoporosis and atherosclerosis development. The body of research done on soy and cardiovascular health is so strong that the Food and Drug Administration (FDA) has recently approved a Health Claim stating that diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. Keep in mind this is monumental, seeing as how there are only a few allowable Health Claims for all foods! If you still need more reasons to convince you to try soy, consider the following: Products containing soy protein isolates typically yield more protein per serving than whey, egg or casein.

Plain and Simple

Although much of the bio-speak that spews from the bodybuilding media is questionable, you can pretty well bank on these eight points: (1) proteins have different amino acid patterns/ratios; (2) some proteins are more digestible than others; (3) proteins are absorbed at different rates; (4) blends containing multiple proteins may be more advantageous than proteins derived from a single source; (5) whey, egg, casein and soy are all very high quality proteins with different taste and functional characteristics; (6) athletes require more protein than sedentary individuals; (7) a high quality protein will be easily digested absorbed and utilized by the body; (8) every year will bring new hype and new supplement companies out of the woodwork. So, do yourself, your buddy, and your wallet a favor...

• QUESTION WHAT YOU READ AND HEAR... If it sounds too good to be true, it probably is.
• KNOW WHO MANUFACTURES YOUR SUPPLEMENTS... There are a lot of "marketing companies" out there who sometimes make claims they can't verify. Periodically call and ask for a Certificate of Analysis to confirm what's on the label. If they won't supply one, I might question their legitimacy.
• VERIFY PROTEIN CONTENT PER SERVING AND PRICE... How much are you paying per serving (price ÷ number of servings)? AND How much protein are you getting in each serving (grams of protein per serving ÷ serving size)? Remember the most expensive is not always the best, it simply costs more.