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PROTEIN UNIVERSITY

SEMESTER'S

2. DIFFERENT TYPES OF PROTEIN
 
 
A. WHEY PROTEIN" The King of Proteins"
Bullet Overview
      • Animal milk makes up around 20% of whey protein and rest 80% Casein.
      • Loaded with 9 EAA’s and other non essential Amino Acids
      • Includes BCAA which are vital for preventing muscle loss during Intense training
      • Known as "Fast" Protein because it gets digested quickly.
      • Vegetarian Source of protein.
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More detailed information

Whey protein is one of the complete protein sources which are being utilized by athletes, strength trainers, physique competitors, players in sports like football, cricketer, boxing, cycling, hockey, rugby, and even general health/fitness enthusiasts.

The term "whey" actually refers to milk derived substances which are made up of a combination of protein, lactose and minerals with very small amount of fat. Of 100% animal milk whey protein makes up around 20% of its protein content and rest 80% is Casein. (1)

Whey Protein has a full Spectrum of 9 essentials amino acids (EAA) and other non essentials amino acids, including branched chain amino acids (BCAA). BCAA includes leucine, isoleucine and valine, which are critical to prevention of muscle loss during intense training. (2)

Whey protein is now known as "fast" protein source which means it gets digested very quickly. So, they quickly get amino acids, building blocks of muscle tissue into muscles and make them ready during training or after workout.

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References
    1. Loren. S. Ward (2005), Advance in nutrition and health, Page 8-10, 24-28, Nutrition and Food Science,
    2. Shilstone. M (2011) , Lean and Hard: The Body You've Always Wanted in Just 24 Workouts, Page 30-35, John Wiley & Sons,
    3. Brik. W (2006), Report- How Whey Promotes Weight Loss, Accessed publishing -Lee magazines.
 
 
B. CASEIN PROTEIN
Bullet Overview
      • Makes up 80% of protein content in animal milk.
      • Ability to supply slow and steady supply of amino acids for long hours.
      • Also Known as "Night Protein".
      • When combines with whey protein yields greatest fat free, lean mass
      • Increases metabolism leading to increase in fat loss.
      • Helps to increase strength due to its anti catabolic abilities.
      • Vegetarian source of protein.
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More detailed information

Casein Protein makes up 80% of the protein content in animal milk. One of the greatest strength of Casein is its timing. This protein has ability to provide long hours, slow and steady supply of amino acids into to our bloodstream. This protein is ideally known as the night protein consumed right before bed and is considered better than whey protein during night due to its long digestion cycle specially during sleep.

Whey Protein when combines with casein protein is known to yield the greatest increase in fat free, lean muscle mass. Because of its slow digestion ability casein protein increases the metabolism of our body during sleep which helps to increase the fat loss process leading better overall fat balance. (1)

Increasing strength is almost into everyone’s mind. According to Massachusetts study, (2) researchers found because of casein’s well-known anti-catabolic abilities it actually doubled the effect that whey protein had on legs, chest, and shoulder strength results. So if you are looking out for any snacks, why not pick up casein.

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References
    1. DeMedeiros. M , 5 Benefits of Casein Protein, Thinking of adding casein protein to your supplement regimen? Here's five reasons why you should. Accessed Source:- http://www.mensfitness.com/nutrition/supplements/5-benefits-of-casein-protein
    2. Demling RH, DeSanti L (2000), Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers, Ann Nutr Metab. 44(1):21-9.
    3. Lemuel W. Taylor (2012), Nutritional Guidelines for Athletic Performance: The Training Table, Page 108-110, CRC Press.
 
 
C. MILK PROTEIN
Bullet Overview
      • It is a combination of 20% Whey Protein and 80% casein.
      • Most carbohydrates and fats removed.
      • Second Best choice for "Night Protein" after Casein.
      • Benefits as both "fast" and "slow" digesting protein.
      • Vegetarian source of protein.
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More detailed information

Milk Protein is also among a commonly known protein. It is another refined form of milk powder which has 20% whey protein and 80% Casein protein, made after removing most percentage of carbohydrates and fats.

Milk protein also preferred as second best choice for "Night Protein" after casein protein due to it fast and slow digestion protein. So, milk protein acts in middle by providing both benefits of fast digesting whey protein and slow digesting casein.

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References
    1. Bosze. Z (2007), Bioactive Components of Milk, Page 297-300, Publisher- Springer.
 
D. EGG PROTEIN
Bullet Overview
      • Mostly extracted from pure egg white.
      • Contains full Spectrum of amino acids.
      • Rich in one essential BCAAs element "Luceine".
      • Second Highest Biological Value after whey Protein.
      • Good alternative to one allergic to dairy and Lactose products.
      • Cholesterol and Fat free.
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More detailed information

Egg protein are mostly extracted from pure egg whites but yolk itself also has many benefits as they are packed with riboflavin, vitamins B6, B12, D, and E, and iron, phosphorus, and zin c.

Egg protein contains full spectrum of amino acids and is very rich source of an essential BCAA element "Luceine", which is very important for preventing muscle loss. Egg protein has second highest biological values after whey protein and they are also known to be more anabolic that soya and wheat protein. Finally egg protein is considered as good alternative to any one allergic to dairy product, lactose and looking for cholesterol and fat free source of high quality protein.

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References
    1. Campbell. A (2010), 8 Foods that Pack on Muscle, Accessed on- http://www.menshealth.com/mhlists/foods_that_build_muscle/Eggs_The_Perfect_Protein.php#ixzz2YGAMxnoa
    2. Lockwood. Chris (2011), Is egg protein (as a supplement) a way to hatch new growth, or will it leave your physique cracked?, Accessed Source- http://www.bodybuilding.com/fun/egg-protein-unscramble-the-science-with-our-expert-guide.html
    3. Ryan. R (2008), Dialed in, Publisher- Lulu, Page 48-49
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E. SOYA PROTEIN
Bullet Overview
      • Vegetarian Source extracted from soya beans.
      • Soya protein Isolate contains appox. 90% Protein
      • Highly digestible sources of good essential amino acids (EAAs).
      • Low in fat, calories and cholesterol
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More detailed information

Soya protein is another "vegetarian" protein which is extracted from soya bean and if you are allergic to dairy or egg then this is best alternative for very high quality protein. Soya protein isolates contains approximately 90% protein and these are highly digestible source of protein along with very good source of Essential Amino Acids (the building blocks of proteins) which are required for muscles growth, maintenance or physical stress.

Soya protein is low in fat, calories and cholesterol and thus helps to maintain the fat percentage of the body.

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References
    1. Endres. J. G (2001), Soy Protein Products: Characteristics, Nutritional Aspects, and Utilization, Page 10-19, Publisher - The American Oil Chemists Society.
    2. Ryan. R (2008), Dialed in, Publisher- Lulu, Page 48-49
 
F. BLENDED PROTEIN
Bullet Overview
      • One powder with several sources of proteins such as whey, casein, soya, whole milk or egg.
      • Blended depending on goals with different time release of amino acids.
      • Brings together both Anabolic (muscle building) and Anti catabolic state (muscle maintenance).
      • Extended time release periods of amino acids helps in continous supply for muscle repair and recovery.
      • Helps in optimal protein synthesis.
      • Protein blends can be used between meals, post workout or before bed.
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More detailed information

Blended proteins are blends packed in different quantities with different sources of proteins such as whey, casein, soya, whole milk or egg. There are different types of blends which are being sold depending on the time release of amino acids and their benefits. But most important is to understand how a particular blend will help in achieving your goal?

The different time release of amino acid helps muscles to get the continuous fuel to repair, recover and make them stronger. Although there are many benefits depending on the composition of blends but few basic includes optimal protein synthesis, high levels of amino Acids, extended release time, continuous absorption, Anabolic state(muscle building), Anti catabolic state (muscle maintenance), easily digested etc. Also depending on the combination of different protein sources used to manufacture the protein blends, they can be used between meals, post workout or before bed.

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References
    1. Dente. G (2010), Hopkins. K. J (), Macrobolic Nutrition, Chapter- 3, Publisher- Read How You Want.

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