Choosing the Right Protein -- For YOU!

If you've ever walked into a GNC (or almost any supplement store for that matter) you've been bombarded with some sales guy, throwing supplements at you without any real information. We all know this guy gets a commission off of whatever brand he's pushing on you-- so how are you supposed to figure out which product is really going to benefit you the most?

I am officially here to give you a quick breakdown on the different types of proteins, the benefits of each protein, who should be taking certain kinds of proteins, and what to look for on the product labels. Now, next time you walk into a store, you'll know EXACTLY what to look for and you won't be fooled by whatever Mr. Commission wants to tell you.

Before we get started, let me be clear: I am not pushing any brand on you. I do have products that I use and prefer, but there are several different brands out there that will fit your needs. There is also a lot of garbage and false claims out there, which is why I want everyone to be educated on what they're putting into their bodies!

#1 Whey.  Let's be honest, everyone and their mother has used a whey protein. Whether your goal is muscle gain or fat loss, every coach/trainer out there recommends whey as the best source. Here's some things that the general population might not know about whey:

1. Not all whey protein is created equal: Many of us walk through Costco or Safeway and see the word "whey" stamped across a bottle and think PERFECT! Not so fast. I can't emphasize enough the importance of reading, not only the nutrition facts, but also the ingredients label! When looking at a whey, you should scan the back and the first ingredient should say "whey isolate". Emphasis on the word isolate. If your protein states that it is  a whey concentrate or milk protein, drop that thing like a hot potato and run! Concentrates and milk proteins have a lot more undesirables such as lactose and hidden sugars that will usually result in bloating, upset stomach, and gas. 
2. Whey is highly bio available! You might be thinking, bio-availa-what?? Bio-availability is the term for how easily our body can absorb the nutrient.When we're talking about a protein, those with higher levels of essential amino acids and a high level of digestibility will be more bioavailable. Whey has an extremely high bioavailability score which means that your body is actually absorbing all of the protein listed on the label! ** I can geek out on this forever, so if anyone wants a more in-depth explanation, please ask!** 
3. The body absorbs whey protein fast! Have you ever heard a coach tell you to take a whey protein supplement within 30 minutes of your workout? If you have, you're not alone! This recommendation comes from the fact that whey protein is absorbed into your muscles almost immediately after consumption. After a workout, where you've carefully broken down your muscle fibers, the goal is to nourish them as soon as possible to aid in the recovery process. 
4. How much protein is in each scoop? Ideally, each scoop of whey should have 23-27 grams of protein in each scoop! It should also have 1 or less grams of fat, and no more than 2.5 grams of carbs. I have come across several labels that state less than 15 grams of protein per scoop, if that's the case then you need to be considering what the majority of that scoop is comprised of...hint, it's usually sugars. 
5. The gist: Whey is best used right after a workout, look for a whey isolate when shopping, make sure there is at least 23g of protein per scoop and no more than 2g of carbs or 1g of fat! 
6. Whey's I recommend:
1. HydroPro  (My Personal Favorite)
2.  Dymatize Iso-100
3. IsoPure

*These are just a few examples of great proteins, as I mentioned before, there are countless brands out there that are similar and equally beneficial. 

#2 Protein Blends. Blends of proteins usually consist of three types of proteins (almost always a whey and a casein, and if you're lucky an egg protein source as well). These proteins are amazing for several different reasons:

1. Absorption time: We touched on the fact that whey is used very quickly by the body, which is awesome for right after a workout. What about during the other times of the day? Whether you're on a cut or a building phase, you want to be constantly feeding your muscles and keeping your metabolism working, right? So We've already talked about how whey protein absorbs super fast, which is great! Once that has been absorbed, most blends will have a Casein protein. Casein absorbs very slowly and is usually recommended to be taken right before bed to keep the metabolism active throughout the night. Lastly, you might see an egg protein on the ingredients label, egg protein is probably the most bioavailable source of protein and absorbs into the muscles within 4-5 hours, closing the gap that is in between the whey absorption period and that of the casein. 
2. Convenience: A lot of coaches will recommend that you take a whey post workout and a casein before bed. By getting a blend, you are avoiding having two giant bottles of protein, and saving a little bit of money. Plus, traditional casein is thick and tastes less than amazing...so getting a blend is tastier too! 
3. What to look for: The same rules apply for these as for whey; you still want to see isolates and you still want less than 2g from carbs or fats. The difference is that you'll want to see slightly higher amounts of protein per scoop. Since the absorption time is longer, your body is only absorbing a fraction of the scoop size at a time, which means that you'll benefit more from having upwards of 30g per scoop. 
4. Blends I recommend: 
1. Pro7ein Synthesis (Pictured above) it has 34 grams of high quality protein per scoop, ZERO sugar, only 2g of carbs, and tastes awesome,
2. Forza Pro has 4 types of whey and 4 types of casein, only 2g carbs, 30 grams of protein, and they have a mint chocolate flavor! Um, yess!
3. MusclePharm Combat Powder

#3 Beef Protein: Not too many people use, or have even heard of beef protein. It is often only used by those with whey allergies or for other digestive reasons.

1. Bioavailability: Beef protein is still pretty bioavailable with 80% of it being absorbed into the body. 
2. Digestion: Although we have discussed ways to reduce the chance of bloating or upset stomach that can be associated with whey, some people still have issues with digesting whey protein. This can be another reason that people make the switch to beef protein; while whey is broken down in the intestine, beef protein is broken down in the stomach which can help reduce bloating. 
3. Personal thoughts: I only recommend beef protein to clients with allergies to whey protein, or those who really want to try it based off of their digestive needs. It is about 20% less bioavailable than whey protein and egg protein and has a strange taste/texture. 

#4 Vegan Proteins:  I hope I'm not disappointing any vegans out there, but this is just a topic that deserves it's own blog post. What I can say is that, unless you are vegan for religious or personal reasons outside of dieting, it is not something that I recommend from a fat-loss/muscle development point of view.  We breifly touched on bioavailability earlier, and vegan sources of protein have very low bioavailability; what this means is that, even if your protein powder states 23g of protein, your body may only be able to absorb and utilize a very small percentage of that. 

 I hope this post helped you learn some things to look for when shopping for your next tub of protein. If there are any questions or suggestions, please reach out! 

Thanks for reading!

Xo, Kels