GUIDE TO AN EXPLANATION OF POWDER SELECTION & TIMING
Basics of Protein A QUICK LOOK AT THE DIFFERENT TYPES OF Whey Proteins About 20% of the protein in milk is whey. Whey proteins are quickly and easily digested and they have Essential Amino Acids (EAAs) including the three Branched Chain Amino Acids (BCAAs). Because whey protein is quickly digested, the muscle building process to support muscle growth has minimal delay. What Benefits does protein have in the body? Protein is an essential nutrient and a key component of a healthy diet. It supports numerous physiological functions including muscle building and maintenance and supporting the prevention of muscle loss. Adequate protein consumption can be beneficial for numerous types of athletes and active people. For bodybuilders, or physique athletes, adequate protein consumption is the cornerstone of their diet and one of the main tools in the quest for larger muscles and a lean physique. Endurance athletes may also benefit from diets consisting of optimal amounts of protein. Team sports athletes, which often use a combination of endurance and strength exercise, can also benefit from optimal protein intake. The aging population, primarily consisting of the baby boomer generation, can encounter unique challenges including muscle loss and declines in strength as part of the normal aging process. Protein, accompanied with strength training, can be of great benefit to this age group because it can help maintain muscle mass and strength as part of a healthy diet and exercise program. Casein Proteins About 80% of the protein in milk is casein. Since it is digested and absorbed more slowly than other proteins like whey, casein proteins are especially useful when taken at bedtime or in between meals. When casein is consumed it enters the stomach where it mixes with stomach acid to form a clump, which takes longer to digest and empty from the stomach compared to other proteins that don t clump. Whey does not exhibit these properties, and therefore is absorbed faster than casein. Egg S Egg is a complete protein meaning that it contains all of the essential amino acids required by your body for protein synthesis. Additionally, eggs are dairyfree, highly bio-available, and a great alternative to whey, casein, and whole milk proteins for those with milk allergies or lactose sensitivity. SOY Proteins Soy protein is the only naturally occurring non-animal based source of complete protein. This means that it provides all of your essential amino acids and is vegetarian/vegan friendly. Soy can be a great alternative for vegetarians looking to supplement their diet with protein. BEEF Proteins Beef protein is a complete protein that provides all of your body s essential amino acids. Beef protein supplementation provides an additional protein alternative to consuming dairy as part of your protein supplementation regimen. PLANT Proteins Plant sources of protein can potentially include rice, pea, hemp, potato, alfalfa, chia, flax, and more. Plant protein provides an additional alternative source of nondairy protein supplementation and may include additional beneficial components that naturally occur in the plant.
TYPES OF HWPI Hydrolyzed Whey Protein Isolate HWPI is whey protein isolate that has been further broken down into smaller components called peptides that are easier to digest allowing for fast absorption into the bloodstream. WPI Whey Protein Isolate WPI is a concentrated whey protein that contains at least 90% whey protein. Isolate protein contains less fat, cholesterol, and carbohydrates than its concentrate counterpart, so WPI may be a good option for someone watching their fat and carb intake. WPC Whey Protein Concentrate - WPC is a concentrated whey product that typically contains 35-85% whey protein. MPI Milk Protein Isolate MPI is a concentrated milk product that contains at least 90% milk protein. MPC Milk Protein Concentrate MPC is a concentrated milk product that contains 40-85% milk protein. Micellar Casein Micellar Casein is the slowest digesting form of casein. It is separated from milk through an ultrafiltration process. One of Micellar Casein s unique properties is its ability to gel during digestion so it can release a steady flow of amino acids over several hours. THE ISOLATE VERSIONS OF WHEY AND MILK S GENERALLY HAVE FEWER CARBOHYDRATES AND FAT THAN THEIR CONCENTRATED COUNTERPARTS. THIS MAY BE MORE SUITABLE FOR SOMEONE WHO IS LOOKING TO GET WITHOUT THE EXTRA FAT AND CARBS. THE ISOLATE VERSIONS MAY ALSO BE BENEFICIAL FOR SOMEONE WHO IS TRYING TO CONSUME LESS LACTOSE.
selection Process TIMING WHEN IT COMES TO, it s not just what you take; it s when you take it. Although the human body processes protein every time that you consume it, there are certain instances when your system is more receptive to protein. More specifically, there are times when you should consume different kinds of proteins. Don t miss out on these five important occasions. WHEN SHOULD I TAKE MY? FIRST THING IN THE MORNING: The period between when you go to bed and wake up in the morning is the longest that your body goes without food. Break the fast with protein. In the morning protein can help support muscle maintenance and rebuilding. Opt for a quickly digested protein like whey first thing in the morning. PRE-WORKOUT: Drink a protein shake about an hour before your workout. Whey and egg proteins are a good choice, because they are easy to drink and easily digested. POST-WORKOUT: The 30-60 minute timeframe following exercise is a critical window of time to consume protein. Enzymes and hormones are actively repairing and rebuilding exercise-induced damage as well as replenishing glycogen stores, so your muscles are especially receptive to nutrients. By supplying a post-workout product containing protein from whey, casein, or egg, as well as carbohydrates during this window of opportunity, you ll help ensure that you re recharged and ready for your next training session. TECHNICAL TALK PURE PERCENTAGE is another way to compare proteins. The protein percentage tells you how pure your protein is. To calculate, Divide the grams of protein in a single serving by the serving size and multiply by 100. Here s an example using two different proteins. The first contains 24 grams of protein and has a serving size of 29.4 grams; the second contains 26 grams of protein in a 35 gram serving size. At first glance, the second choice appears to provide more protein. However, using the pure protein calculation, you realize that the first protein is actually a better value because it has a higher purity level. This calculation works best on single-source proteins. Meal replacements, blends and gainers can include vitamins, minerals and other ingredients that alter the end result. #1 24 g protein / 29.4 g serving size x 100 = 81.6% pure protein BETWEEN MEALS: Consuming a protein shake in between meals helps support muscle protein synthesis, by keeping a steady amount protein delivered to the body. BEFORE BED: During the night, the body may go for long periods of time without any food or drink. Casein protein breaks down more slowly which will help feed your muscles while you sleep. Prepare your body for the long fast ahead with a casein protein shake a half an hour before bed. Unlike whey which is rapidly broken down in the gut, casein is digested at a much slower rate breaking down over several hours throughout the night while you sleep. For this reason, casein is commonly referred to as a slow-released protein. #2 #1 VS. #2 26 g protein / 35 g serving size x 100 = 74.3% pure protein BEST PRACTICES A balanced and healthy diet should always serve as the primary source of protein. However, sometimes (especially during periods of intense exercise) it may be helpful to utilize protein supplementation to assist you in reaching your protein intake goals. Be sure to discuss any exercise program and protein supplementation with your physician or licensed health care provider. There are several ways you can add variety to the consistency and taste of your protein shake. First, you can use milk instead of water for a more robust and creamier taste. Secondly, you can use more or less milk/water in order to modify the strength of your shake s flavor. Use less liquid for more taste and flavor, and more liquid for a milder taste and thinner texture. There are other fun ways you can change up the way you use your protein powder, check out the recipes in this guide for some tasty suggestions. Casein tends to have a thicker texture which allows it to freeze well in to ice cream.
Recipes ALMOND & CHOCOLATE COOKIES DIRECTIONS 1. Blend all the ingredients together. 2. Shape into six to eight balls out of the mixture and place on a tray. 3. Flatten each one of these balls. 4. Bake at 180ºC for about 12-15 minutes or until the cookies feel ready when you press them with your fingers. I prefer to take them out when they re still a bit soft inside because they tend to continue cooking as they cool. INGREDIENTS ¼ cup Gold Standard 100% Whey (chocolate) 4 tbsp. almond butter (or peanut butter if you prefer!) 2 tbsp. cocoa powder ¼ cup almond milk 2 tbsp. coconut flour Calories per cookie: 91 kcal Carbohydrates 4 g Protein 6 g Fat 6 g STRAWBERRY MOUSSE DIRECTIONS 1. Blend all of the ingredients together until you get a thick and creamy mousse. 2. Stick your mousse in a sandwich bag and attach a piping nozzle to one end of the bag. If you don t have a piping nozzle, just stick the mix in a sandwich bag and cut a small corner off of it. 3. Squeeze the mix into a cup or bowl, topping the whole thing with some the freeze-dried strawberries, strawberry powder, or fresh strawberries. INGREDIENTS ¼ cup of Gold Standard 100% Casein 1 pot of quark (250 g) 1 tsp freeze-dried strawberries or strawberry powder (optional but lovely!) Calories (per serving) 143 kcal Carbohydrate 9 g Protein 25 g Fat 1 g for your Goal WHAT IS YOUR GOAL? MAINTAIN & BUILD MUSCLE When you reach your desired physique or goal weight nutrition is vital to ensure you are maintaining your hard earned lean muscle. Calculate a macro breakdown that will allow you to retain what you have already achieved to support your existing muscle, as you no longer need to eat over your maintenance calories. Eating healthy and maintaining a balanced diet is what you need to aim for when maintaining your weight and lean muscle, ensuring you recover after exercise with your calculated protein intake. The recommended level of protein intake to support your daily training is 1.0 g - 2.0 g of protein per kg of body weight. REDUCE BODY FAT The simple science of losing fat mass is to ensure that you are burning more energy than you are consuming. Exercise is a vital part of the fat loss equation, the more exercise you do the less you need to reduce your energy intake. Exercise such as weight training and high intensity training are some of the most effective types of exercise to increase your metabolic rate. Eat plenty of nutritious food and regularly, building muscle is energy intensive so you must be sure to provide the body with enough fuel. This fuel should be taken in at regular intervals to help the body process it effectively. It can also be a challenge to consume enough of the correct nutrients for muscle development and repair solely from your diet. This is where protein & supplements become extremely useful. GAIN SIZE Protein is important as it is the only nutrient capable of stimulating muscle growth. When looking to increase muscle size, protein should be consumed roughly throughout the day. It s pretty simple, if you don t consume enough calories, then you re not going to grow. When your goal is gaining size another important macro nutrient is carbohydrates and lots of them! The storage form of carbohydrates is glycogen - the idea here is to super saturate glycogen levels stored in the muscles so that the body never has to use your muscle stores as an energy source, meaning that vital protein is used to help your muscle mass grow. It can be seriously difficult to get in enough calories through food during the day, especially if you are out and about. A good-quality weight-gainer are specifically designed to cover these key diet needs.
DETAILS Matter CHECK YOUR LABELS CAREFULLY 1 Q: What is the difference between concentrates, isolates, and hydrolysates? A: These are terms that indicate the type and extent of processing that has been done to a particular protein. Concentrates have much of the water, carbohydrates, lactose, minerals, and fat removed so the protein content is much more concentrated than it was before processing. Protein concentrates range from 35%-85% protein, but most reputable manufacturers use at least 80%. Isolates are further stripped of non-protein materials to yield purity levels of 90% or higher. Because of the extra steps, energy, and processing losses, protein isolates are more expensive than protein concentrates. Hydrolyzed proteins or protein hydrolysates are proteins that have been partially broken down into smaller pieces, known as peptides so they get into your system quicker. Hydrolysates are generally more expensive than isolates and concentrates because extra processing steps are required. In the end, all of these protein types are highly nutritious and basically provide similar benefits, but isolates and hydrolysates offer purity advantages over concentrates. 1 NUMBER OF SERVINGS PER CONTAINER. Pay attention to this number. Some brands cut costs with cheap filler ingredients. So, while you may be getting 2, 5, or 10 lbs of something, you re getting significantly fewer servings than you would with a more reputable product. Better yet, figure out how much total protein you re getting by multiplying the grams of protein per serving by the number of servings per container. Example 24 grams of protein/serving x 80 servings/container = 1,920 grams of protein/container. Like the pure protein percentage equation, this formula works best for straight protein powders. 2 AMOUNT OF PER SERVING. The number of grams of protein per serving is probably the most important aspect of protein powders. Seems obvious, but many people overlook this step assuming that either all proteins are about the same or that the most expensive powders contain more protein. Don t make this mistake; check the Nutrition Information panel to make sure you re paying for protein, not just fancy marketing. 3 ORDER OF INGREDIENTS. Ingredients on a product label are listed from most to least abundant, or in technical speak: descending order of predominance. The importance of this becomes clear once you start shopping around. If, for example, two products are similarly priced, but one contains a greater amount of a less-expensive protein (you know this since the cheaper protein is listed ahead of the more-expensive protein source in the ingredients) you know that product is a lesser value. Also, don t get fooled by the hyped-up adjectives that some companies use to describe common ingredients. Sodium chloride is just salt; proteinaceous avian nucleus extract is egg yolks; all quality whey protein concentrates are ultrafiltered and contain microfractions like alpha lactalbumin, beta lactoglobulin, lactoferrin, and glycomacropeptides. MANUFACTURED BY OR FOR? Contrary to what you might think, many companies don t develop, manufacture, or even distribute any of their own products; they either put their labels on common formulas or have unique formulas created by an external factory. This typically adds considerable costs, which are ultimately passed along to their customers. Phrases like Distributed By, or Packed For, let you know that someone other than the company that you re buying from made the product. True manufacturers have made the investment in the processing equipment and quality control procedures required to consistently offer the best products. So, choose Manufactured By products whenever possible. 2 3
Protein Solutions Designed for Anybody Anytime PRODUCT Comparison when to use? OPTIMUM NUTRITION offers a comprehensive range of quality protein products to help you achieve your goal. HOW DO YOU TRAIN? PRE-WORKOUT POST WORKOUT BULKING / BUILDING MASS IN BETWEEN MEALS BEDTIME ACTIVE ADULTS Training 1-2 times a week WHEY / LEAN WHEY WHEY / LEAN WHEY SERIOUS MASS WHEY 100% CASEIN DEDICATED GYM-GOER Training 3-5 times a week 100% WHEY 100% WHEY SERIOUS MASS 100% WHEY 100% CASEIN TEAM SPORT & ELITE ATHLETES Training 5+ times a week PLATINUM HYDROWHEY PLATINUM HYDROWHEY / PRO COMPLEX PRO GAINER PLATINUM HYDROWHEY / PRO COMPLEX 100% CASEIN MAKE SURE that you re eating about 1/2 to 1 gram of protein per pound of body weight per day from a combination of high protein foods and supplements. If you re very active, trying to add significant lean mass, or following a carb-conscious meal plan aim towards the higher end of this guideline. Spread your total daily protein goal out over 4-6 smaller meals & snacks. Doing so helps ensure more absorption and consistent amino delivery day and night. Try to use a fasterabsorbing protein in the morning and before workouts, a recovery formula after workouts, and a slowerdigesting protein between meals and before bed. Read your labels carefully and stick with a reputable brand, so you re confident that you re getting what you re paying for. Protein provides the building blocks, but even the best sources won t build new muscle without the proper stimulus and sufficient recuperation. So, make sure that you re eating a sensible diet, training regularly and intensely, staying well hydrated, and getting at least 7 hours of sleep every night. SERIOUS MASS PRO COMPLEX GAINER 100% CASEIN LEAN WHEY PRO COMPLEX PLATINUM HYDRO WHEY 100% WHEY WHEY The ultimate in weight gain formulas. It provides you with the tools you need to pack on the pounds when coupled with serious weight room effort. High-protein formula delivering calories that count. Each shake provides ample supplemental protein, carbohydrates, vitamins and minerals to build on the amount you re getting through a balanced diet. This is a slowdigesting protein meaning it takes longer to be absorbed. Ideal for use at bedtime when your body typically goes for hours without food. Protein powder with CLA L Carnitine & green tea extract with 98 calories and less than a gram of fat. To help meet the needs of goal-driven weight lifters, we developed this stack of superior quality proteins with added BCAAs and L-glutamine. Our most advanced whey protein, by hydrolyzing whey protein isolates to break larger proteins down into smaller pieces, they are able to get into your system rapidly, enabling muscle growth to start. Kick start your muscle growth with the world s best-selling whey protein. the Gold Standard by which all other whey proteins are measured. Protein Whey is for active adults looking for a whey protein powder with an amazing taste, delivering quality & value PRODUCT DESCRIPTION 13 kg (3 lb) & 2.73 kg (6 lb) & 5.4 kg (12 lb) 2.38 kg (5.25 lb) 450 g (16.4 oz) & 930 g (2 lb) & 1.82 kg (4 lb) 465 g (16.4 oz) & 930 g (32.8 oz) 1.6 kg (3.5 lb) 1.5kg (3.31 lb) 450g (16.4 oz) & 930 g (2 lb) & 2.27kg (5 lb) & 4.54 kg (10 lb) 320 g (11.29 oz) & 1.7 kg (3.75 lb) SIZES SERVING SIZE (g) 32 30.4 40 75 26 33 170 334 DIFFERENT FLAVOURS 2 10+ 3 3 3 4 3 5 CALORIES (PER SERVING)* 126 kcal 113 kcal 137 kcal 274 kcal 98 kcal 116 kcal 665 kcal 1252 kcal (g/serving)* 22 24 30 60 20 24 60 50 CARBOHYDRATES (g/serving)* 3.4 1.8 2.3 4.2 1.4 3.6 85 252 Vitamins & Minerals, L-Glutamine & L-Glutamine peptides CLA, L-Carnitine & Green Tea Extract Essential Amino Acids Vitamins & Minerals BCAA, L-Glutamine & Glutamic acid BCAA, L-Glutamine & Glutamic acid BCAAs OTHER INGREDIENTS * Based on Chocolate Flavour
THERE S ONLY ONE Most points scored. A perfect game. Your latest personal best. Every sport has a gold standard competitors aim for. So does sports nutrition. For whey protein, Gold Standard 100% Whey has been the quality benchmark for decades. Often imitated, but never equaled, Optimum Nutrition stands alone for refusing to compromise the purity of whey protein isolates, the ease of mixing or the consistency of each shake s taste. Gold Standard 100% Whey is made in company owned and operated GMP compliant facilities to assure the highest standards. When technology makes it possible to set even higher standards, Optimum Nutrition will be the brand that brings it to you.