A gym beginner's guide to whey and other protein supplements

A complete guide on different protein supplements and their benefits.

Written By: Dr Anitha Anchan | Updated : May 3, 2016 10:45 AM IST

Let me admit it frankly. I am game for any mental activity but I am not into the physical type. So, my New Year resolution was to make exercise a part of my routine. As my quest for a health club continued something caught my attention - protein supplements. I began collecting information from my ardent gym-going friend Dr. Krishnacharan. I wanted to know more. I soon realized that protein supplements are almost synonymous with working out. Though I haven't yet started working out my muscles this year, my brain cells surely have already!

One should make an informed choice to get the best. Here is all you wanted to know about protein supplements.

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Protein supplements - Who needs them?

Protein is the building block of our body. A normal person needs 1 g/kg body weight protein per day whereas a sportsperson may need 1.2-1.5 g/day depending on the sport he/she plays. Protein supplements are a convenient resource of protein to meet daily requirements when you are unable to get enough from natural food sources. They are easily digested and quickly absorbed by the body. They are available as powders, bars, meal replacement products, etc., powders being the most popular. They can be purchased in most health stores, sports shops and even online. You can also procure them from your personal trainers or dieticians.

Protein from natural sources is inadequate for some people. Protein supplements are usually recommended to these people:

Vegetarians or vegans may find it difficult to meet their daily protein requirements due to the elimination of a number of common protein sources from their diet. They can take protein supplements to make up for the protein deficiency in their diets.
Gym regulars, especially those who do weight training, can benefit from protein supplement as it can help their broken muscles recover.
These supplements also play an important role in sports nutrition. Competitive sports like weightlifting, bodybuilding, etc. require one to maintain a very restrictive diet to achieve advanced fitness goals without compromising on a vital nutrient like protein.
Sportspersons with injuries need more protein when they are recovering from an injury. It helps them heal.

When should you take supplements and how much is enough

People who are working out usually need 1.2-1.5 g of protein per kilo of their body weight. The ICMR recommends at least 1 g of protein from supplement for every kg one weighs. Usually, it s mixed with water, fruits juice or vegetable juices. Some dieticians recommend mixing it with milk. If you are undergoing a heavy work out regimen, you should ideally consume 25-30 g of protein three times a day. First you should have in the morning. Next, have the supplement with water within half an hour after your workout and lastly, before going to sleep. To know, read How to select a protein powder

Firstly, something about protein quality

Protein quality, measured by its biological value, is the digestibility, amino acid content, and the resulting amino acid availability of a protein. The biological value of a protein is measured by how well our body can absorb and utilize it. The higher the biological value, the greater is its lean muscle building capacity.

What are the different types?

Proteins usually come in three forms:

Protein Concentrate It is basically protein with the water removed. It is the cheapest and most readily available form of proteins (protein content: 29% to 89%; remaining content from carbohydrates, fats, minerals and water)
Protein Isolate It is protein concentrate with the fat, carbohydrate and lactose content reduced. It is a dry powder form of food ingredients which have been separated or isolated from other elements. This process makes the powder 95-98 percent protein and nearly carbohydrate and fat-free. Hence, the calories consumed are lower. It s more expensive.
Protein Hydrolysate - Hydrolysate is pre-digested protein isolate which can be used by the body faster.

There are various types of protein supplements depending on what they are derived from:

1. Whey protein

In its simplest form, it s a by-product of cheese production. Whey protein is the most popular one and absolutely essential for gym regulars. It contains 90% protein by weight. It replenishes the energy that has been sapped during work outs and provides the body with much needed protein. It contains a large number of Branched Chain Amino Acids (BCAAs) which are present in our muscles and stimulate protein synthesis.¹ Leucine found in whey protein helps repair damaged muscles, reduce the wear and tear of tissues. It is easily bioavailable and can be processed by the body quickly. It usually comes in various blends like concentrate, isolate, hydrolyzed, etc.

With high amino acid content and rapid digestibility, whey protein is one of the highest-quality proteins. It has been found to stimulate muscle protein synthesis to a greater degree than the other types like soy and casein.²

2. Soy protein

Soy protein is derived from soybeans. It has comparatively an unpleasant taste and lesser solubility in water. Phytoestrogens present in soy protein is thought to decrease testosterone, and increase female sex hormone estrogen. Hence, it is considered a feminine compound by most. It has high amounts of the amino acids like arginine and glutamine. Arginine stimulates anabolic growth-hormone secretion and glutamine helps maintain muscle mass by preventing muscle breakdown. Soy protein has comparatively lower muscle protein synthesis promotion. It can complement whey protein well in an exercise regimen due to their different digestion rates and amino acid absorption. This can help provide a more prolonged, measured release of amino acids for muscle building. Soy protein is low in fat and cholesterol, and hence good for the heart. Soy supplement is available as soy protein concentrate, soy protein isolate, soy flour, soy milk and textured soy protein.

3. Casein protein

Casein is a calcium-rich milk protein which reduces muscle breakdown and indirectly helps muscle-building. But simulation of muscle protein synthesis is lesser after casein protein consumption than whey or soy. Casein is a slow digesting protein and provides energy for long hours with steady release of amino acids over a period of several hours. Hence it is best suited to be consumed before going to bed.

4. Egg protein

Egg is a great source of protein. Egg protein supplement is the egg white protein in a powder form. It is a high-quality protein with a high biological value. It is very low in fat and carbohydrates and is cholesterol-free. It is easily digested and released more slowly by the body.

5. Pea protein

Pea protein supplement is a vegetable-based protein supplement that comes from peas. It has a decreased tendency to provoke an allergic reaction (hypoallergenic protein). It has all the essential amino acids including the branched-chain amino acids. It digests easily and is well-utilized by the body. It can be used both as pre- and post-workout supplement.

6. Rice protein

Rice protein supplement is made from the whole grain brown rice. This grain-derived protein is more slowly digested than whey or egg proteins and is hypoallergenic. It is high in cysteine and methionine and can be combined with pea protein supplement to attain all the essential amino acids.

7. Hemp protein

Hemp protein, derived from hemp seed, is a high fiber protein supplement with omega-fatty acids and minerals like magnesium, iron, zinc and potassium. It has good digestibility and is about 30-40% protein by weight.

So, which protein product should you take?

1. Vegans and vegetarians

Vegans can skip whey protein isolates since it is made from milk and instead have soy protein which is a vegetarian, non-milk protein source. Soy is also a good source for vegetarians looking for protein with low-fat and zero cholesterol. Pea protein is another great option for those who want to avoid dairy or animal protein. Vegans can also use a combination of rice and pea protein to get a combined amino acid profile similar to that of whey protein.

2. Lactose or gluten intolerant

Protein isolates become extremely important in cases where protein requirements are higher and there is an underlying carbohydrate or fat digestion issue. A person with lactose intolerance may not be able to digest a protein supplement made from milk unless it is lactose-free. This is where whey protein isolates can be used as they are carbohydrate and in this case lactose- free too. Egg protein supplement is also an excellent alternative for people with milk allergies. Soy protein is another option. Pea and rice protein make an excellent choice for individuals with dairy, soy, egg or gluten allergies.

3. Timing

If you are an athlete or you train hard in the gym you need to target your protein requirement throughout the day. There is increased muscle protein breakdown (MPB) through the night. Protein with carbohydrates first thing in the morning can help stimulate muscle protein synthesis (MPS). Both MPB and MPS are raised after a strenuous workout session. Pre or post workout supplement can help minimize MPB and maximize MPS. Absorption of whey is quicker so it becomes an ideal choice post workout. MPB is more than MPS through the night. A slow digesting supplement can help keep MPS higher overnight. Casein due to its slow digestion is an ideal choice before bed.

4. To build lean muscle

Whey protein is the most popular supplement when it comes to building lean muscle.³ Being a fast digesting protein it replenishes the energy that has been sapped away during work outs and provides the body with much needed proteins immediately. It is typically consumed before and after a workout. The large number of BCAAs present in the supplement helps stimulate protein synthesis, and leucine helps repair damaged muscles, reduce the wear and tear of tissues. It can also speed fat loss process.

5. Bodybuilding and hardgainers

Mass building protein supplements are high on carbohydrates and provide the right amount of calories needed for increasing your muscle mass. They contain whey protein with added creatine, fiber, vitamins and minerals.

The easiest period to gain muscle is during puberty. Putting on muscle after that becomes progressively harder. Have you been working out for weeks now and see no significant changes in muscle size? If you are one of those unfortunate ones who can t put on any muscle mass, no matter how hard you eat and train then you are a hardgainer. The key to successful muscle building is to eat more than what you burn. You can optimize muscle weight gain and minimize fat weight by consuming low glycemic index carbohydrates, low fat proteins and high quality fats. Weight gainer protein supplements have extremely high carbohydrate content. The source of protein may be usually from whey and/or casein or egg.

6. On a budget

Whey protein isolate (WPI), which comes in various flavors, is costlier than whey concentrate. Although it is more potent than WPI, whey protein hydrolyzed is considered too expensive by most fitness enthusiasts because of its high price. If you are on a budget then blended protein supplement is the way to go. Blended, which has all three types, is economical. Blended protein powders may also contain whey protein, casein and egg/soy. They can give efficient results due to their different digesting rates.⁴ While whey is a fast digesting protein that helps in muscle building, casein can help deliver amino acids over long period of time. Egg is a high quality protein very low in fat and carbohydrates, is cholesterol-free and is released more slowly by the body. Soy can complement whey protein well in an exercise regimen due to their different digestion rates and amino acid absorption. It is also low in fat and cholesterol, and hence good for the heart.

7. For meal replacement

Eating at frequent intervals, i.e. every three hours, helps your body to be a fat-burning furnace. The more you feed it, the stronger the fat-burning flame will be. Fueling your body frequently will also keep your blood sugar level stable, reducing cravings; feed your muscles, giving them power and strength; and provide your brain and body with functional energy.

Like most people if you find it physically hard to eat a solid meal six times per day, you can have a protein or meal replacement shake as a substitute. It usually contains added ingredients like sugars, carbs, essential fatty acids, etc. in it. It can act as beneficial supplements or replacement to provide specific diets like low-calorie or high-protein as they have a pre-determined composition. But using them for extended period of time can cause digestive problems, certain nutritional deficiencies and hinder normal digestive processes like salivation.

8. For diabetics

A protein supplement with zero sugar and carbohydrates is recommended for diabetics. One such product is Obicure which is high in protein content and oat fibers, and low in calorie and fat content. But it is advisable to consult your doctor before using any kind of supplement.

9. For women

For women planning to build lean muscle the most popular protein supplement is whey protein. But adding soy protein may also benefit pre- and postmenopausal women due to the health benefits the protein contains.⁵

10. For hectic schedule

Don't even have time to mix the protein powder with water or milk? If you are running on a hectic schedule then ready-to-drink protein shakes and protein bars are your best bet. They have high protein content, low carbohydrates and may be some essential fatty acids. They are an easy-to have, low calorie snack in between meals. They can help replace unhealthy snacks for your food craving. Look for bars with high fiber, low fat and calorie content. Also, don t ignore details like sugar values, levels of saturated fats, trans-fats and cholesterol content.

(READ: Kris Gethin s DTP diet plan for bodybuilders)

Are there any side effects?

More and more young people in their 20s are increasingly becoming prone to kidney ailments due to downing protein supplements without proper advice. Excessive consumption of protein can have unwanted side effects on kidney and other organs.

Over-consumption of protein (whey or natural) is one of the leading reasons for kidney stone formation
Excess amount of protein in whey may lead to undue pressure on your liver as well which works overtime to integrate the extra protein into the system.
Some studies suggest that high protein presence in the body might lead to mineral imbalance which can cause the loss of mineral bone density.
High lactose content might lead to constipation.
People with high lactose intolerance should avoid whey proteins and consume soy protein.
Regularly replacing meals with bars without reading the label, could result in nutritional deficiencies and weight gain.

Also read

References

1. Kanda A, Nakayama K, Fukasawa T, Koga J, Kanegae M, Kawanaka K, Higuchi M. Post-exercise whey protein hydrolysate supplementation induces a greater increase in muscle protein synthesis than its constituent amino acid content. Br J Nutr. 2013 Sep 28;110(6):981-7. doi: 10.1017/S0007114512006174. Epub 2013 Feb 7. PubMed PMID: 23388415.

2. van Vliet S, Burd NA, van Loon LJ. The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. J Nutr. 2015 Sep;145(9):1981-91. doi: 10.3945/jn.114.204305. Epub 2015 Jul 29. Review. PubMed PMID: 26224750.

3. Volek JS, Volk BM, G mez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ. Whey protein supplementation during resistance training augments lean body mass. J Am Coll Nutr. 2013;32(2):122-35. doi: 10.1080/07315724.2013.793580. PubMed PMID: 24015719.

4. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PubMed PMID: 19589961.

5. Kurzer MS. Hormonal effects of soy in premenopausal women and men. J Nutr. 2002 Mar;132(3):570S-573S. Review. PubMed PMID: 11880595.

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