Monday, February 8, 2010
the best protein powder to use for shakes is WHEY PROTEIN powder.
What is Whey:
Whey is a byproduct of cheese production. It’s that pseudo-clear liquid remaining after milk has been curdled and strained that used to be tossed aside as waste material. Today, we know that it houses an impressive array of proteins: beta-lactoglobulin, alpha-lactalbumin, and serum albumin. These are complete proteins, comprised of the essential amino acids central to protein synthesis and increased muscular hypertrophy. Our bodies can produce non-essential amino acids from lesser amino acids, but we cannot produce the essentials ourselves; we must eat quality protein sources. Whey is a naturally occurring, essential protein that satisfies the body’s protein requirements – hence its popularity.
Can Dairy-Sensitive People Use Whey Protein?
Whey contains trace elements of lactose, so the extremely intolerant may have problems digesting it properly. Because whey is, by definition, the stuff that separates from the caseinwhen it curdles, it has even less casein (save for trace amounts), rarely enough to be noticeable to anyone but the most casein-intolerant. But that’s pure whey; whey protein powder has even less of both. Lactose may pose a problem, but casein almost certainly will not
Isolate vs. Concentrate vs. Hydrolysate
As for whey protein powder, you’ve got a couple options. Whey protein concentrate contains some fat and lactose, while whey protein isolate is pretty much pure protein with very little of the other dairy elements remaining. Concentrate is less processed and more whole, but has less protein. Isolate is about 90-94% protein, but it’s subjected to a more rigorous refinement process. Bodybuilders are drawn to the “purity” of whey isolate, lured by the moderately higher protein counts. Isolate is also considerably more expensive than concentrate, and the purported boost in beneficial effects on protein synthesis are overstated; drinking any kind of whey protein shake will have a beneficial effect on your muscle recovery and protein synthesis. Whey protein is whey protein, and concentrate allows you to get more for your money. Go with concentrate unless you’re terribly sensitive to dairy (in which case it might be a better idea to just eat a steak instead).