Posted on October 07, 2014
With so many types and sources of protein in the market now, how do you know which is best suited to your needs?
Protein is found in meats, poultry and fish, legumes, tofu, nuts and seeds, milk, eggs, grains, and some vegetables and fruits. High biological value (HBV) protein typically come from animal sources, and low-biological value (LBV) protein come from plant sources. HBV proteins are complete protein sources, meaning they provide all of the essential amino acids, whereas LBVs do not, which is why it is essential vegetarians and vegans eat from a variety of plant foods, to increase their likelihood of meeting their requirements of the different essential amino acids.
Milk is a source of HBV protein and consists primarily of two types of protein: casein and whey. Milk is spun at centrifugal force to separate the proteins into different layers. The whey that is usually used in foods comes in 3 forms: Concentrates, isolates and hydrolysates. Whey protein concentrates have low fat and cholesterol contents and generally have protein contents ranging between 29%-89%. Whey protein isolates have been processed to remove fat and lactose (a type of carbohydrate and a natural sugar found in milk) and whey protein isolates are typically about 90% protein content by weight. Hydrolysates, like the name suggests, have been hydrolyzed for easier digestion but they are generally more expensive. For the average person who does not have cow’s milk protein allergies, there is no need to make the switch from whey protein concentrates and isolates to hydrolysates.
The advantage of consuming whey over other types of protein is that whey is a great source of branched-chain amino acids (BCAAs), which stimulates protein synthesis. This is great news because amino acids are the building blocks of protein, which is what the muscles in our body are made of. Other benefits of consuming BCAAs is that while its usefulness for gaining mass has been established, BCAAs can also help to maintain muscle mass while cutting. The main concern of being on a calorie-deficit diet is that muscles will be broken down to provide energy for our grueling workouts. BCAAs are especially handy for individuals who wish to cut body fat but not muscle mass.
So, for the busy gym junkie juggling school or work and family and friends and meal prepping and a million other commitments, where can you find great tasting, grab-and-go sources of whey protein without having to resort to a protein shake? Because, come on, aren’t you tired of drinking the same thing day after day, gym session after gym session?
At The Fitness Grocer, we have an array of items that proudly list quality whey protein as one of their ingredients.
Go ahead, grab these items now for convenient nutrition for your gains!