10 Things I Know About Protein That You Don't

1. There's No Such Thing as Undenatured Whey Protein

Here's a fact: all whey protein sold in the United States needs to first be pasteurized. Even at the lowest temperature, that means subjecting the whey protein to a level of heat that will cause changes in some of the fractions. This doesn't mean that the protein is useless or won't give you all of the benefits you see touted in advertisements and studies. It just means that undenatured is a meaningless concept when we're talking about whey protein sold legally in the United States. So unless you're clued into the whey protein black market or some whey protein-selling crime syndicate, you're not getting undenatured anything.

  

1.5. If Your Favorite Brand Sells Bioactive Peptides, Find a New Brand

Bioactive whey peptides are protein fractions that cause a measurable biological response in the body. Maybe it's enhancing the immune system or increasing pumps (for teh gainz). Those peptides come from protein. They come from the protein you buy from that same company.

See, every pound of protein might sell for $5 at the manufacturer level, but it also might contain $10 worth of peptides in 1/10th of the weight. So they strip all of those awesome peptides out, thereby losing .50c from the protein itself, but in the process they earn double the money from the sale of the peptides they removed. You get the completely denatured protein (stripped of every biologically active peptide they could mine), and they sell you back the peptides in another product (or in the same product, claiming that they have “added peptides”).

2. Cold Filtered Whey Is Still Heated

“But my whey can't be denatured from heat, it's cold filtered,” I hear someone saying. That's nice. But cold filtered is the actual filtering process that concentrates the whey into the final percentage of protein (typically +80%). The filtering has nothing to do with the fact that most manufacturers who “cold filter” their whey are still flash pasteurizing it at the highest possible temperature beforehand. Why? Because it only takes fifteen seconds to flash pasteurize whey and it takes fifteen minutes to pasteurize it at the lowest heat levels. So you can produce more whey if you only take 1/60th of the time at this stage of processing.

3. GMO/Grass-Fed Laws Are Stricter Overseas

Oh, so your whey comes from New Zealand, and you're bragging about it being non-GMO and free range and all that good stuff? Guess what? All whey from New Zealand is going to be non-GMO and free range. Their laws are far stricter than the ones in the good ol' United States, so it's a bit redundant to talk about how great your New Zealand whey is when every gram of dairy the country produces is just as good. I lived in Auckland, New Zealand, and I've been to the dairy farms, and you're from Maine, so you're probably going to have to take my word on this one.

4. No Studies Ever Compared Grass-Fed Whey to Grain-Fed Dairy

Don't get me wrong, I believe that grass-fed dairy (and beef for that matter) is superior to grain-fed. But there are no direct studies comparing them in athletes or in an exercising population. There is tons of evidence showing grass-fed animals (and their meat products) are healthier, but none on dairy in athletes. It makes a much bigger difference with meat, where the fat content can be radically altered by diet, or even with whole fat milk. But with a good whey protein, we're talking about a gram of fat per serving. So while I still prefer grass-fed (everything), this is based more on inductive reasoning than hard and fast studies that examine these parameters in athletes.

5. A 100% Hydrolyzed Whey Protein Doesn’t Exist

I've seen studies that use thirty to forty percent hydrolyzed whey and spoken to the authors. It's inedible. The reason for this is the fact that breaking down (hydrolyzing) protein is exactly what happens during the digestive process. Protein that has been 100% broken down will not stay together in any form (think about it, what would a slab of steak look like after your stomach has digested 100% of it - now imagine it as a powder). Those “100% Whey Protein Hydrolysate” jugs you see at the local nutrition chain are actually a lot lower. The “100%” claim comes from the fact that the entire jug contains hydrolyzed whey protein (no other types of protein or whey), and that protein itself has been hydrolyzed 2% (or 5% or whatever). So it's all (100%) hydrolyzed - but only by a few percent.

6. Your Amino Acids Probably Come From Dead Kittens

Ok, I'm exaggerating - but not by much. The most popular form of amino acid production is through the chemical synthesis of keratin, which requires far fewer steps (and is therefore less costly) than other methods. Keratin is abundantly supplied in hair, nails, claws, and fur. Short of staking out every hair and nail salon in China (where most aminos are sourced), producers instead make them from animals whose pelts are not good enough to use for clothing. So maybe the pelt was damaged in the slaughter process or some other horrific industrial accident. That pelt is worthless as clothing, but can still be used to synthesize leucine (or whatever). I'd estimate 95% of manufacturers are using this process or a similar one, and I'm really good at estimating horrific, awful, stuff like this.

7. Twenty Grams of High-Quality Protein Is Usually Enough

Selling more protein makes the manufacturer more money, and having a huge protein-grams-per-serving count on the label helps them win fans in the bodybuilding community. But nearly every study that looks at a decent protein source, like egg or whey, usually concludes that the additional stimulation of myotropic (muscle building) or recovery factors isn't greatly enhanced after twenty grams.

8. Worthless Aminos Are Often Substituted for Expensive Proteins

Within the industry this is known as protein spiking. Cheap aminos like glycine are used to pad the protein content of otherwise expensive whey. So if a pound of whey comes in at $6, and a pound of glycine is a $2, maybe two to three grams of the latter are put in the former. Since it's an amino and not a whole protein, it's providing those grams at a much lower cost, and doesn't appear on the label as another protein form, thereby allowing the manufacturer to still (legally) claim “100% whey” or “100% casein.” I know of one brand that uses creatine (technically an amino) to spike their protein, which as a bonus is super-easy to flavor. Their protein is delicious. Now you know why.

  

9. Twenty Grams of Protein Usually Isn’t

Protein bars are notorious for under-dosing protein and overstating the amount on the label. This is a bit of an open secret in the industry, and although powders are better, they're still under-dosed in a lot of cases. Naturally, the yummy carbs are the exact opposite - you'll find far more in the bar than you see on the label.

9.1 Twenty Grams of Protein Usually Isn’t (Part Two)

Hydrolyzed collagen is technically protein. But it doesn't build much muscle, and it has a biological value of virtually nil. I'm talking about the stuff we've been seeing in gels and goops for the past decade (allegedly, there are some recent forms that aren't useless, however it's unlikely that your favorite brand is using them). Gels are obviously the worst offender here, but those little protein shots are pretty bad also.

10. Most Protein Comes From the Same Place(s)

If you were to walk the aisles of your local supplement retailer, you'd see dozens of different brands of protein. But if you were to see the actual manufacturers of the protein itself (the people all of those brands are buying it from), you'd see far fewer companies. There are probably ten major players in the field of powdered protein, and that's being generous. They're not just huge; they own other companies that we think are huge.

Glanbia, for example, produces a lion's share of the dairy products in Ireland. They're a billion-dollar company, they own BSN as well as Optimum Nutrition, and they do contract manufacturing for tons of other companies, both big and small (well, medium). So, when you see Brand X Casein and the store house brand and BSN and ON, all sitting next to each other, there's actually a good chance that the protein in the jugs is identical. And Glanbia is the manufacturer behind the most popular protein brand(s) in the CrossFit world, if we're keeping score at home.

Why All Humans Need to Eat Meat for Health

With veganism trending, many people are convincing themselves that plant-based foods can suffice when it comes to daily nutritional needs, removing all traces of meat from their diets. Unfortunately, these people may be experiencing vitamin deficiencies and suffering decreased brain volume, fatigue, and confusion.

The Myths About Eating Meat

One of the greatest and most harmful nutrition myths is that meat doesn’t belong in a healthy diet. Meat consumption is blamed for high cholesterol, high blood pressure, heart disease, and obesity. But if you want to point fingers at the culprit behind these health issues, point at sugar. Blame the overconsumption of carbohydrates like grains and potatoes that break down into sugar in the body.¹



For more than two million years we were primarily meat eaters. Only in the last 10,000 years did the human diet shift, with the cultivation of grains and legumes. But are we more suited to this diet lower in meat? In the last 10,000 years we’ve gotten smaller in stature and brain size. With a heavily grain- and sugar-based diet, we are suffering increased rates of obesity, cancer, diabetes, and osteoporosis. We’re also experiencing alarming incidence of skin problems, heart disease, and inflammation of all kinds.²

I have to politely disagree with the anti-meat argument. Our genes were developed before the agricultural revolution, when we were not only meat eaters, but enthusiastic ones at that. On top of that, the human genome has changed less than 0.02% in the last 40,000 years. Our bodies were genetically programed for optimal functioning on a diet including meat, and that programming has not changed.

There’s plenty of information circulating about why we shouldn’t eat meat. Here are some reasons why we should:

We Were Created That Way

By nature, humans are meat eaters, and our bodies are designed for it. We have incisors for tearing meat, and molars for grinding it. If we were meant to subsist on vegetables alone, our digestive system would be similar to that of the cow, with four stomachs and the ability to ferment cellulose in order to break down plant material.

The degenerative health conditions that are prevalent now weren’t around when the cavemen were living off meat, vegetables, fish, nuts, seeds, and fruits. In hunter/gatherer societies, 45-65% of energy requirements were derived from animal sources, and heart disease, obesity and type 2 diabetes - the diseases that plague society today - were not a problem.³ With the introduction of grains and processed foods, these diseases reared their ugly heads at alarming rates.⁴

Stable Blood Sugar

Meat helps keep blood sugar levels stable due to its fat and high protein content. Steady blood sugar is critical in preventing type 2 diabetes, as well as other chronic diseases. It also helps keep energy levels steady and creates a feeling of satiety between meals, reducing cravings for unhealthy foods.⁵ With stable blood sugar, you’re less likely to drool for fattening snacks and sweets between meals. Battle sugar cravings by eating more meat.⁶



  

Muscle Growth  

You can work yourself to the bone trying to gain muscle or bulk up, but if you don’t nourish your body appropriately, you might as well toss your training schedule and start long distance running. You have to fuel your body with the right nutrients to achieve sufficient muscle repair and recovery to make gains.

You can take protein supplements, but the best source of protein is meat. Meat also contains vitamins and minerals that aid in muscle growth like zinc, which assists in muscle repair, and iron, which boosts energy levels and combats fatigue. Meat also contains creatine, a nitrogen-containing compound that improves protein synthesis and provides muscles with energy, encouraging muscle gain.

If meat’s positive - strike that, crucial - role in muscle growth isn’t enough, meat also helps burn fat. Meat has a high thermogenic effect because of its protein content, so that approximately thirty percent of its calories are burned off during digestion alone. Digesting carbohydrates produces only a six to eight percent increase in energy expenditure, while digesting the protein in meat typically produces a whopping 25 to 40 percent increase.⁷

Neurotransmitter Health

People who don’t eat meat are especially vulnerable to neurotransmitter imbalances because of the absence of meat protein, which provides all of the essential amino acids human bodies need. Neurotransmitters are chemical messengers that regulate many of our functions, including physical, cognitive, and mental performance, as well as our sleep cycle, weight, and emotional states. Meat protein provides all of the essential amino acids human bodies need. People who don’t eat meat are especially vulnerable to neurotransmitter imbalances, which can result in problems like depression, anxiety, and hyperactivity.

According to research conducted at the University of Graz, vegetarians are two to three times more likely than meat eaters to suffer from depression, anxiety, eating disorders, and somatoform disorders and syndromes.⁸ We rely on prescribed medication to cure some of these conditions, when the answer may be as simple as eating a juicy hamburger or tender chicken breast.

Long-Lasting Energy

Everyone has experienced that post-meal slump when caffeine is the only thing that can keep one’s head off a pillow. Simple carbs are broken down into sugar that our body burns through quickly, causing us to crash. Conversely, our bodies utilize the protein in meats for sustained, long-lasting energy. 

  

Another critical component of feeling energized is the stimulation of orexin cells in the brain. The stimulation of orexin cells is directly linked to energy expenditure and wakefulness. Scientists at the University of Cambridge discovered that amino acids stimulate orexin cells more than any other nutrients do. Thus, consuming meat protein leads to burning more calories and more energy. Reduced activity in orexin cells has been linked to both weight gain and narcolepsy.⁹

In addition, meat is one of the best sources of iron. Iron deficits put you at risk for anemia and low energy, which is why anemia is a chronic problem for vegetarians. Pair meat with vegetables boasting a low glycemic index, and you’ll be feeling like the energizer bunny all day long.

Essential Nutrients

There are many nutrients in meat that are critical to overall health. While there are many sources of protein, meat is a great source of complete protein, containing all the amino acids our bodies needs, including the ones our bodies can’t produce.

All B vitamins are found in greater concentration in meats than in plant sources, and vitamin B-12 can only be found in animal sources. The B vitamins are critical to health, especially mental health. Deficits in these vitamins can cause confusion, impaired senses, aggression, insomnia, weakness, dementia, and peripheral neuropathy.

The Bottom Line

The last reason to eat meat? It tastes pretty damn good. Steak off the grill, roasted chicken, tender pot roasts, need I say more? For most of us, a meal is not a meal without a delicious cut of meat at the center of it. We love meat, and meat loves us back with a host of critical health benefits. So be true to your human nature and to your taste buds. Don’t cut meat out of your life. It has way too much to offer.

How Much Protein Should I Eat?

Why you need protein!

Protein is the ammunition you need for arming your guns. It’s built from amino acids stitched together into long chains, some of which your body can make naturally – known as ‘non-essential’ – and some of which it can’t. These are called ‘essential’ amino acids and you need to source them from food. When you chow down on a chicken breast your body breaks proteins down into their constituent amino acids, which it then uses to build everything from new muscle to organs and hair.

Are you getting enough?

In all likelihood, probably not. The current guidelines recommend you eat 0.8g of protein daily per kg of bodyweight, but that won’t get you Arnie arms. “Elite athletes eat around 2g per kg every day,” says Dr Karen Reid, a sports science nutritionist who’s worked with the Wales rugby team, and the founder of Performance Food. She recommends getting near that level for the first 12 weeks of a new workout programme. “That’s when you’re sore, when you’re breaking down muscle fibres and creating new structures.” And damage plus fuel equals growth. After 12 weeks, if your wallet requires it, you can scale back to between 1.2g and 1.6g per kilo.

But don’t eat too much

Upping your protein intake won’t automatically lead to muscle gain. If you’re not putting the work in at the gym then it’s wasted, and will either be burnt off as fuel or laid down as fat. That’s an expensive way to gain unwanted weight, and could be harmful in the long term. “Nitrogen from the amino acids has to be cleared,” says Reid. “That puts extra strain on your liver and kidneys, which have to filter it all out.” If you notice dark, concentrated urine, up your hydration and feast on bananas and spinach. They’re high in magnesium and potassium and help to reduce protein-associated kidney stones, according to research from the University of Granada.

 

Watch the clock

Timing your protein hits is vital to optimise your gains. Your body can’t process more than 30g of protein per serving, according to research from the University of Texas, so scoffing six steaks at dinner is a waste. “It’s not about having shedloads all at once,” say Reid. Instead, plan five or six small meals throughout the day, stagger your protein hits from morning to night.

Eat around your workout

The most important protein hit is the one after your gym session. “You want that immediate stimulus,” says Reid. “Within the 30-minute window post-workout you’re looking to optimise the repair and regeneration process.” That’s when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: “You’ve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.” Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When they’re coursing through you, you’re not building muscle. “When you get some recovery nutrition in it counters those stress hormones,” says Reid, switching your body back into repair mode and kick starting growth.

Protein for everyone

If you’re looking to pack on muscle then, obviously, you need protein to build it. But if you’re trying to lose weight then upping your intake is equally important. Your body only burns protein after it’s exhausted fat stores, so swapping carbs for meat ensures it’s your spare tyre that gets targeted for energy when you work out. What’s more, simply having muscle (which is, remember, built from protein) increases your calorie burn at rest. Plus there’s the handy fact that protein boosts satiety.

This post is from Macro Man's Main Blog!

Soy vs Whey Protein

There is so much research and opinion on this one that you will find endless articles for both sides of the argument, if you read enough of them you can form your own opinion, where you will probably get to is that there really isn’t much difference!

Continuing the Soy Vs Whey debate. . .  

Both plant-based soy protein and whey protein from dairy milk have been shown to help build and maintain lean body mass. Although not as rapidly digested and absorbed by the body as whey protein, soy protein does help support lean muscle mass.

 

For many years, a score called Biological Value was used to measure the quality of protein. Whey generally scored much higher than soy because of its unique composition. However, more current research shows a more appropriate measure of the effectiveness of different types of protein in building and maintaining muscle is called the Protein Digestibility Corrected Amino Acid Score (PDCAAS).

 

Both soy and whey have a PDCAAS score of 1.0, which is the highest score available, the same as egg whites.

 

Your body needs protein for survival. Amino acids — the building blocks of protein — are necessary for everything from immune function, metabolism and weight management to muscle repair, growth, development and performance. There’s also research that shows protein helps you feel alert, as well as more satiated for a longer period of time.  The common types of protein powders fall into two categories: animal-based protein (casein, whey and egg) and plant-based protein (hemp, rice, pea, sacha inchi, potato, etc.).

 

 

What are the differences between traditional whey protein and plant-based protein?  Whey protein is a by-product of the cheese manufacturing process and is the liquid that is left behind after milk is curdled and strained.   Since whey protein is derived from milk, lactose intolerance is one of the most common side effects from consuming whey protein.  Whey protein is a common allergen and can affect the immune system of individuals who may be allergic to it.  Whey proteins are also notorious for causing bloating which is a symptom of the body’s inability to digest it.  Symptoms related to digestive issues include abdominal pain, gas, bloating and diarrhea.  Whey protein is high in sulphur-based amino acids.  This means that whey protein is acid forming which can cause significant calcium loss and weakening of the bones known as osteoporosis.  Since over-consumption of whey protein leads to increased acidity and lowered pH of the blood, it is believed that this may give rise to various kidney disorders.

 

 

Plant-based protein, on the other hand, is a much easier digestible source of protein for humans without the side effects associated with whey protein. Plant protein is perfectly packaged along with an abundance of phytonutrients, antioxidants, vitamins, minerals, and fibre —all critical components for optimal health and disease prevention.  Blended plant-based protein provides a full spectrum of amino acids through complementary sources and is alkaline forming in the body.

 

 

This article can be found at Macro Man's Main Blog!

 

Recipe: Protein Cheesecake

Ingredients Base: -2tbsps Almond Butter -1/2 cup of ground almonds -1 tbsp honey Topping: - 1 pot (170g) of 2% Total Greek Yoghurt - 1 pot (250g) of Quark - 1/4 cup of Vanilla Whey (£10.99 for 500g “Whey Protein 80” here) - 1/4 cup Egg Whites Directions Step 1: In a bowl, mix all the base ingredients together. Yeah, the almond butter, the almonds, and the honey (or calorie-free syrup if you want the whole thing to be lower in carbs). Once you have a crumbly mix, press it down into a small springform pan. If you want to use a medium or large pan, just duplicate the amounts for the whole thing. Step 2: After that, blend all your cheesecake ingredients in a bowl. Step 3: Pour the cheesecake filling onto the base. Step 4: Bake at 160 C (320 F) for about 30-45 minutes. Now, this part is important: DO NOT OVER BAKE THIS. You want to remove it from the oven while it's still wobbly inside and feels uncooked. Don't let it cook all the way, you want it wet inside because it sets as it cools. Step 5: Let it cool and then melt some dark chocolate. Melt 2 squares per slice (20 grams) of 90% Lindt and then just artfully drizzle it on top :-) Macros per slice (out of the three you get from the cheesecake above): - 242kcals - 30g Protein - 10g Carbs - 9g Fat

9 Ways To Improve Your Diet

Despite what you tell yourself making small tweaks to your diet over the course of a few weeks or months can have a profound effect on how you look and feel.  It isn’t about making one huge change right away.  Although it might help with faster results it is also highly likely you will set yourself up to fail by changing too much at once.  Here are 9 easy tips you can implement to get yourself moving in the right direction and lead a better, healthier lifestyle. #1 Don’t Buy It This is one of the best ways to stay on track and improve your health and overall body. When you do your weekly or bi-weekly grocery shop do not go when you are hungry. Your grocery store is loaded with almost every piece of junk food you can think of and at insanely low prices too; if you’re hungry you are going to find it really difficult not to pick up a shopping cart of chocolate. #2 Don’t Have It In Your House This is similar to the first point.  No matter who you are, if you have bad food in your house you will eat it.  Don’t test your willpower, you will lose.  More often than not you will be perfectly satisfied not eating any of these foods but if they are in the cupboard you will feel them calling.  Give it a try, dump the junk and see if you really want it. #3 Eat More Wholesome Foods I tell my clients to eat more wholesome foods only to be told a few days later they have more energy, feel better and don’t crave sugary foods.  Strange, isn’t it?  Well not really. You have all heard about low blood sugar.  Don’t eat for an extended period of time, you feel light-headed and you say to yourself you must have low blood sugar.  However, if you eat more wholesome foods you provide your body with a sustained release of blood sugar meaning you are getting a steady supply of nutrients throughout the day.  As an example, anybody that needs a mid-morning snack at work isn’t eating wholesome foods.  In essence what has happened is you likely ate a poor breakfast that caused a quick spike and consequently a quick drop in your blood sugars leaving you hungry and fat.  Wholesome foods include; lots of vegetables, beans, lentils, quinoa, nuts, seeds, eggs, meat and fish. #4 Eat More Fats Fats are not your enemy.  People think wrongly about fats.  They are actually an excellent source of nutrients and are essential for a number of functions in your body. Eating more fat will help you to feel fuller for longer, will not spike your blood sugars as much as any of the other rubbish your think is healthy and above all will improve your health and stimulate fat loss. Watch this video for a little on how important fats are. #5 Cut Sugary Carbs This refers back to the previous two points.  Every food you eat is broken down to sugar within your body.  However not all foods are broken down as fast, nor do they cause the same response from insulin within your body .  Carbohydrates cause the biggest spike in blood sugar and poorer sources of carbohydrates cause massive spikes.  When I refer to sugary sources of carbohydrates I refer specifically to chocolate, sweets, ice cream, pasta, white rice, breakfast cereals, milk and energy drinks. #6 Surround Yourself With Others Who Want The Same Thing I was discussing diet with a client of mine this morning.  Firstly, I will say the improvements he has made have been second to none.  It’s incredible what can happen when you are given a better understanding of food.  Anyway, he told me a family member said this weekend he should have a some chocolate, after all it’s only one piece.  Let’s be clear, most of us don’t stop at one piece, it’s all or nothing.  Some of us really do have no ‘off switch’.  The point here is that he was encouraged to make a bad choice because he wasn’t surrounding himself with people with similar interests (he resisted by the way).  Get your family or house mates on board, they will thank you for it and you will thank yourself for it. #7 Let Everyone Know This is important for creating accountability.  If everybody is aware of what your goals are they are likely to call you out if you are eating chocolate.  This may seem contradictory to the previous point but it does help.  My own friends call me out if I try to eat rubbish food because they know of my profession, goals and where I want to be. #8 Use Herbs, Spices and Other Natural Sources of Deliciousness Do you really need ketchup or mayonnaise with your dinner?  All these do are spike your blood sugar and make you sick.  If your taste buds weren’t so blunted by the onslaught of sugar you might actually enjoy the taste of real food.  To spice things up a little add herbs & spices to your meals.  My personal favourites are cumin, turmeric, basil and cinnamon.  For sauces use salsa. guacamole or pesto. #9 Practice Cooking Some people, including myself enjoy eating the same foods over and over again. Simplicity in my opinion is key.  However, not everyone enjoys being mundane especially when it comes to food.  I suggest learning how to cook and trying out lots of different recipes.  Most recipes appear daunting at first but when you try them out once or twice you will see that they are actually really simple. Visit Protein Cookbook for some healthy, protein fuelled desserts!