SO MANY CHOICES???!?!?!
Lets start with the more popular one Whey Protein, which almost everyone who has been around the gym for a while has heard of. So what is whey protein? It is derived for milk which goes through a process to remove most of the fat and leave the protein left behind. It comes in different forms which I will touch upon as well (whey concentrate, whey isolate, whey hydrolysate).
PROS
- Best source of branch chain amino acids. This is a good thing when it comes to building muscle as they provide skeletal muscle with an immediate energy source to fuel high intense exercise and spare muscle breakdown. Useful during and post workout when BCAA'S have been depleted.
- High/fast absorption rate which is a good thing right after intense training when your body needs nutrients quickly.
- High protein content 22-27 grams per 30 grams
- low in sugar and fat
- Whey concentrate and whey blends are cost efficient
- taste great and mix easily
CONS
- contains lactose, not a bad thing but if your lactose intolerant may cause issues.
- high absorption rate is a good thing after exercise but before bed when you want a constant supply to aid in recovery while sleeping isn't as helpful
- Whey Hydrolysate and Isolate are fairly expensive.
Now what is the difference between Whey blends/concentrates compared to whey isolate and hydrolysates? Well whey concentrates go through a processing to remove most of the fat and carbohydrates leaving us with a product that is around 80% percent pure protein. With the Isolates the will run it through another processing usually called cold filtration or cross flow-micro filtration. Something along those lines anyways which leaves us with a product with even less fat and carbs. It is usually 90% pure protein or higher. Whey Hydrolysates are purified even more and have an even faster absorption rate. Which is better, well if your lactose intolerant then isolates are practically lactose free but the down side is they cost a lot more. I personally use a whey blend which cost me around $50.00 for 5 pounds the isolates are $80.00-$90.00. Not worth the extra money in my opinion and the Hydrolysate being even more. I would go with the Whey complex or blends for post workout. I only choose a hydrolysate or a BCAA when I add a during workout supplements into my regime for faster absorption. I add this in on my longer training sessions or when getting ready for a competition when my food at other times of the day is cut back. This provides me with nutrients while I train.
Next were going to look at is Hemp Protein which has become very popular for vegetarian or vegans. Although some consider it a complete protein it is not nearly as rich in branch chain amino acids.
PROS
- rich in omega 3 and 6 providing the body with the healthy fats or bodies need. These fats help hormone balance, help maintain a healthy metabolism, lubrication for joints, cardiovascular benefits, help lower bad cholesterol and many other functions in the body.
- high in fiber
- alternative for vegan/vegetarian
- lactose free to people with milk allergies.
CONS
- with less BCAA'S and less protein per gram it is not as ideal for building/retaining muscle.
- while having a high omega 3 and 6 content is healthy it is not the best choice for post workout and definitely a poor choice if considering a during workout supplement. Post workout the body needs nutrients quickly and something that is fast absorbing to provide the muscles with nutrients quickly. Fatty acids are extremely slow digesting. Following an intense workout or digestive enzymes are not working optimally, I personally recommend low fats after training. That being said hemp protein could be a healthy choice and ideal other times of the day when you would want healthy fats in your diet.
- low bioavailability, meaning hemp only contains about 50% protein. A 30 gram scoop yields a low 11-14 grams of protein compared to 80-95% in whey at 22-27 grams per 30 grams. So for a protein supplement it doesn't actually contain a lot of it.
- With fiber being needed in the diet yes, but a scoop of hemp protein containing around 7 grams, lets just say for me to get the 45 grams of protein I want after I train would put me over 21 grams of fiber. I couldn't run to the bathroom fast enough!
- Expensive compared to Whey.
- I personally don't like the taste of it, I use hemp hearts on my salad that taste great. But hemp powder I do not prefer compared to whey.
For hemp protein I would consider it a poor choice for post workout recovery due to it's high fiber/ fat and low protein content. As far as health benefits I consider hemp protein healthy to get extra omega's in your diet and also fiber just don't use post workout. Due to the taste and high price I don't buy hemp protein supplements but do use hemp hearts on my salads. Hemp hearts can be boughten at any health food store.
Last I will look at Soy Protein. It is a protein derived from soy beans also making it popular among vegetarians and vegans.
PROS
- alternative for vegans/vegetarians or lactose intolerant
- not as high BCAA content as whey but still considered a complete protein meaning it contains all the essential amino acids.
- Higher protein content then Hemp
- low fat and fiber for post workout (don't think I am against fat/fiber)
CONS
- Well the use of soy protein has had a lot of controversy. While in asia and japanese cultures eat soy beans all the time and are fine. However a lot of western foods like tofu have genetically modified it which studies have shown it to be an endocrine disrupter. Meaning it upsets the hormonal balance in the body. It has upset the estrogens levels in men and women and shown to create an positive environment for cancer to grow. Some studies in men who have eaten a large amount of soy have shown a lower testosterone level, depressed sperm count and infertility.
- Soy like hemp is also lower in BCAA'S.
So with these comparisons I choose to use a whey blend for my post nutrition along with carbohydrates after training. For people who are lactose intolerant maybe spend the extra money and try a whey isolate. When it comes to the hemp protein I wouldn't say don't use it but instead of for post workout maybe try for a meal replacement or snack. For soy protein I personally do eat soy beans when going for sushi I think they taste great. With the small amount eaten with my sushi do I think I will develop endocrine dysfunction, NO. I also use small amounts of soy sauce on my rice. I however would not recommend a diet high in soy. Soy protein supplements, tofu, tempura and other high soy containing foods can potentially lead to negative effects. With the phytoestrogens and isoflavones they contain disrupting my hormonal system the risks exceed the benefits for me. I could write a blog just on this alone.
As a side note people quite often ask me if a protein supplement is necessary, I personally don't consider protein a supplement. I use it for a source of protein at times for convenience for example when I am out of the house and don't want to carry a tupperware container of chicken with me. I have clients who can't don't always get a long enough break for a snack at work. Protein powders make a good and quick alternative. So can you get all your protein requirements from food? ABSOLUTELY! Myself at times enjoy a shake instead of meat, don't get me wrong I still love steak :) As you train more your need for protein increases so whey or another shake might make it easier (and sometimes more cost efficient) to meet your needs. Not sure of your protein requirements? Well contact me today for your complimentary fitness assessment, I am always here to help.
To your success,
Daniel Kuhnen
Body Transformation Specialist
