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 There are many different kinds of protein supplements out there, and it can be very confusing when trying to find or decipher a good protein powder from a bad one. Let's cut through the garbage and get straight to the point. Whey protein has one of the best amino acid profiles of any protein. To put it simply Whey has a large amount of Leucine (a branched chain amino acid), so its amino acid profile is great for muscle building due to the fact that somewhere around 3-5g of Leucine in a "serving" will promote muscle protein synthesis. To get this 3-5g of Leucine you will need to consume about 25g of Whey protein, which is very efficient. However, to get the same amount of Leucine from say hemp protein, you would need closer to 50g of protein to yield the 3-5g of Leucine we know is needed. Unfortunately plant proteins do not have the same great amino acid profile as whey. As seen in the previous example, they are awful in comparison, so I would not even think about pea, rice, soy, or hemp protein. These do not even come close to comparing with the amino acid profile, digestibility, and bioavailability of whey protein. Now what about the difference between whey concentrate, isolate or casein, or animal sources? The main difference between whey isolate and concentrate is the presence of lactose. If you have intolerance to lactose you would want to choose isolate. However, in my opinion, if you have no sensitivities to lactose then, there is no reason to choose isolate over concentrate. As for casein, whey will keep you fuller longer than casein. Casein does absorb more slowly than whey, but it is absorbed too slowly to spike muscle protein synthesis. See, we would like a quick push of amino acids to raise blood amino acid levels (ie. Leucine) to stimulate muscle growth. As far as animal sources go they are a pretty good source of Leucine, Isoleucine, and Valine, but still not as good as Whey. It is the King!
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 Congratulations to Our Either Way You Win Contest Winners!!! |
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Michelle Rydgig
Either Way You Win Contest Winner
Improved Quality of Life
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Stephanie Chandler
Either Way You Win Contest Winner
Increased Performance
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I'm doing things that I gave up on a long time ago. Training with Blake Reed, I've lost 77 pounds, 49 total inches, and 18% body fat. My blood pressure went from 152/108 to 117/86 and I no longer need medication! I'm living my life and I'm loving every second of it!
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Christian always keeps me on track. When we started, we focused on losing weight. When we started squatting, deadlifting, and bench pressing we realized I was stronger than we thought. I took 1st place in my weight class at the Peoria, IL Powerlifting America Cup!
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Congratulations to Michelle Rydgig and Stephanie Chandler for winning their categories for DFM's Either Way You Win Vacation Contest. We had a lot of incredible entries this year. Deciding the winners was tough!
Every year we hold the "Either Way You Win" Vacation Contest. We want to hear about your experience. Share your fitness success story with us for a chance to win an all expenses paid vacation for two. Past destinations include Las Vegas, Cancun, Sirata Beach, Florida, and a Caribbean Cruise.
Go to
DFMFIT.COM to find out how to enter next year's contest!
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| The Lowdown on Protein (continued) |
| As an example check out the nutrition label on one protein supplement (pictured below). This particular product is guaranteed to have 3.6g of Leucine per 25g of protein.
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SRX Whey Protein nutrition label
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How Much Per Serving? We can use some of the information discussed above to make our prediction here. Knowing we need 3-5g of Leucine per serving to stimulate muscle protein synthesis gives us a pretty good idea of where our consumption per serving should fall. With whey you would want at least 25g of protein per serving. With most animal sources you will need around 30-35g of protein. With nuts, rice, plant sources you will need somewhere North of 40g of protein per serving. Not a very efficient means of dosing protein when you consider how much more food that is. How Much Per Day? The answer to this question could be highly specific with many factors affecting the overall recommended protein intake. In general you can start with 1g of protein per lb of bodyweight. For example a 200lb person would intake 200g of Protein per day. Split among various meals in the serving sizes discussed above. So what are some other factors that could affect this recommendation? Age, gender, quality of protein, and total caloric needs for the day. The older you become, the more protein you need daily. Females will need more protein per lb of bodyweight than male counterparts. If you are a younger male, you will be more sensitive to amino acids. If you are eating good quality proteins, you will not need as much overall protein because you are getting a higher dosage of Leucine per serving. Lastly, the more muscular you are, the more likely you will be consuming more calories. Therefore, you will be consuming more protein. This should arm you with good information to maximize your protein intake and help you achieve your goals faster. |
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If you are paying for something you should know exactly what you are getting and with Supplement RX products we can GUARANTEE that all of our products are 98.5% pure because of how they are manufactured (in an FDA Registered Facility) and who/how are they maintaining the quality (Good Manufacturing Practices)
Only about 15% of supplements are made this way and if yours isn't, why would you want to guess what's in it and or is it going to work for you
Our products are thoroughly tested, 100% label proof, and free of containments.
Our Building Block protein uses a Protein Matrix of Whey Isolate and Egg Albumen which leads up to an absorption rate of around 90%.
For more information Check our Supplement RX at www.clubfitness.us in our online store or stop in at a participating location to redeem the attached coupon
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