Side Effects & Safety
Soybeans are the cheapest source to extract it from, however. Dymatize often runs great deals, as you can tell below. But it does not appear to improve running speed or recovery in trained athletes. The thickeners are organic gum acacia, organic guar gum, and xanthan gum. Men weighed an average of pounds, while women weighed an average of about pounds. A process line for the production of drier whey protein concentrate using UF is shown in Figure
Health Problems With Whey & Dairy Allergies and intolerances
Among the most common types are Eating food that's left in the refrigerator too long can cause serious and violent illnesses. The following guidelines are issued by the The diet for diabetes and diverticulosis, which is a condition characterized by small protruding pouches along the colon wall, are similar It's always a great time to detox and rejuvenate your body.
Citrus has always been popular for detoxing, but which fruit is better: Can You Eat Grape Seeds? Grape seeds are tiny, but they are packed with highly concentrated nutrients. Grape seeds are perfectly safe for consumption, and eating Cholesterol in Pork vs. Cholesterol is found in meat fats. Beef, being higher in fat than pork, contains larger levels of cholesterol.
But which cut of meat you Vitamins That Make the Body Alkaline. Creating a body that is more alkaline than acidic improves your health and may prevent cancer. Cancer can't thrive in an alkaline How to Stop Nocturnal Flatulence. So if you have feedback, get in touch with us and leave a comment below. We could always use more suggestions on better fruity flavors, for instance. This list is not set in stone, and as better proteins come out, they can easily displace others on this list.
The vast majority of animal-based proteins are derived from milk. Milk protein actually contains two different types of protein, whey and casein. The benefits to consuming milk protein powder is that it already has the advantage of being blend since it contains both forms of proteins, and gets the benefits of both This not only helps provide a better texture for the powder when mixed in liquid or yogurt as the casein part is much thicker , but also gives it a sustained release in the body thanks to the casein as well.
The milk protein isolate version will have the lactose removed from the powder similar to how whey protein isolate is below. The other, and more important, reason is that whey protein provides the full spectrum of all 9 essential amino acids required for building muscle and is rapidly absorbed by the body.
Furthermore, it boasts one of this highest biological values BV of any type of protein a human could consume. However, when reviewing whey protein on its own isolated from milk, whey protein powder has a BV of ! But not all whey is the same. There are several grades of it available, and it may make a world of difference to you:.
While you can just purchase a plain whey protein powder, if you look at the ingredients panel, it may list a few different kinds of whey protein. Put simply, whey protein concentrate is the lower-quality form, but even that depends on the grade of whey concentrate used. Typically we like to see companies list the quality of their whey concentrates such as PES Select Protein, which lists WPC and is discussed in various places on this page.
With all that said, whey concentrate is usually thicker and better-tasting than pure isolates, discussed next. Anything from milk sugars lactose and other carbs to fats to impurities like ash or extra moisture. Compared to casein, isolates have been shown to significantly improve strength gain over its slower digesting counterpart. Put simply, if you are lactose-sensitive or lactose intolerant, the only whey protein you should ever touch is a whey protein isolate.
Those who are only lactose sensitive , but not completely full-blown lactose intolerant , could most likely get away with a product that has whey protein isolate as the first ingredient on the label potentially followed by whey concentrate, milk protein concentrate, or casein protein after that. Basically, this takes the already rapid digestion rate of regular whey and cranks it up to The thinking behind using hydrolyzed whey is that the ultra-fast digestion would further improve muscle protein synthesis since it would flood the bloodstream with tons of essential amino acids faster than whey or casein, but looking at two studies that each compared whey and hydrolyzed whey to casein, the differences are negligible at best.
And to add to the extra cost, hydrolyzed whey typically tastes a lot worse and is tough to flavor. Those who have severe digestive issues or absorption issues will do well to look at whey protein hydrolysates. Anecdotally, this works far better for patients with diseases such as AIDS or certain forms of cancer, but if you have such an ailment, you should talk to your doctor about the best way of getting a boost of protein.
Well you know the whey… the slower-digesting casein comes from the curds! While whey gets most of the spotlight for being the golden child of post-workout nutrition, casein protein deserves some love as well. While whey is best thought of as a rapidly digesting protein, casein is the polar opposite — it makes for a far thicker and slower-digesting shake. The reason for this is that casein protein is very slowly broken down by stomach acids, providing a steady, controlled release of amino acids into the bloodstream.
In terms of post workout nutrition, whey usually gets the glory, but recent research has shown that casein is just as effective as whey in terms of boosting performance and decreasing body fat. Additionally, casein has been shown to be more filling as well compared to whey,  probably another reason many like to consume it before bed to kill off any midnight munchies that may hit them.
Beef Protein You would think beef would be a great source to use for protein, as it delivers a complete amino acid profile, including BCAAs, plus other muscle-builders like creatine and glutamine. The vast majority of the beef isolate supplements on the market are made from the inferior protein source collagen to boost the protein content.
Beef protein supplements are, on average, complete and total garbage in our minds. They rank 1 on the biological value ranking scale with a score of , meaning that the protein contained in eggs particularly the whites is an extremely bioavailable form of whole food protein on the market.
Egg protein powders are made from egg whites that are dehydrated, pulverized, and processed into a fine powder that makes them perfect to add to smoothies, shakes, oats, pancakes, and much more a high protein alfredo sauce perhaps? The issue with pure egg protein powders is that they mix horribly and smell quite bad. So we personally prefer to just buy our egg whites and use them in various forms of cooking.
Vegetarian proteins encompass all of those options that come from plant sources. These are the go-to options for vegetarians who avoid dairy products, those with dairy allergies, or vegans who eschew any and all animal products. Their textures mix up rather thick and chalky at times, which can affect the taste, but they still contain loads of protein, which is ultimately what vegans and vegetarians need a lot more of to look aesthetically pleasing and possibly even keep general reproductive rates higher.
Many eschew plant proteins for lacking all of the essential amino acids in order to build muscle. However, rice protein contains all of the EAAs required by the body to facilitate muscle protein synthesis and get the anabolic engine running.
For those brosefs who bash plant proteins as not being as effective as whey in terms of muscle growth and recovery, research has proven this to be completely false.
A double-blind, placebo-controlled study comparing the effects of whey versus rice protein on markers of performance and lean mass gains. After 8 weeks of supplementation, rice protein was found to provide gains in lean body mass, strength, and power as well as decrease body fat comparable to whey protein. If it is, you can probably guess where pea protein comes from… the humble vegetable pea. While you may think this puts you at a disadvantage compared to the moo juice crowd, nothing could be further from the truth.
When pea protein is compared to whey protein , pea proteins are just as effective as whey with resistance training on increasing muscle. Where pea proteins really shine though are in terms of overall health benefits. Research has shown that it lowers cholesterol and triglycerides.
The first company to cost-effectively fix the taste problem but keep the amino acid profile is going to be a huge winner in this industry. Hemp Protein Hemp seeds contains all nine essential amino acids required by the body to synthesize muscle along with a healthy dose of essential fatty acids, particularly omega 3 and 6. While that may not be a nail in the coffin for hemp, it also only has a mediocre protein digestibility rating PDCAAS of Hemp protein powder manufacturers love to tout the high omega-3 content inside their products.
This means that vegetarians counting on hemp protein to bring their omega-3 fats are getting the short end of that stick, and need to find other sources of diet. But can the protein be cost-effectively separated from the other fats?
Initial reports on soy protein consumption had the masses believing that consuming any amounts of soy would lead to gynocomastia man boobs or the proliferation of estrogen in the body. However, more recent research into soy proteins show it to be a high-quality protein that contains all of the essential amino acids in the proper ratios needed to support muscle growth and strength development. Other studies have refuted the previous alarmism surrounding soy negatively impacting hormone levels in men and show that it has no effect on serum T level.
Does this mean you should only eat soy protein and have no worries? It can lower serum triglyceride and lipid levels,  Furthermore, soy also boasts a PDCAAS score of making it just as bioavailable and well utilized by the body as whey and egg proteins! Some powders even contain artificial or natural colors, but those are ultimately completely unnecessary and can easily be avoided.
Guar gum consists of ground reproductive tissue taken from guar beans. The legitimate concerns are more around the way it is processed than the direct effect it has on health. Lecithin is a naturally-occurring substance found in a number of protein sources, including eggs and meat. Soybeans are the cheapest source to extract it from, however. The concerns center around said extraction — pesticides used on the soybeans and chemical solvents used to extract the lecithin being chief among them.
Long story short — the small amounts of soy lecithin used in supplements are extremely unlikely to contain anything that can hurt you unless you have a soy allergy. The FDA does not allow degraded carrageenan in food products, however, and study of non-degraded carrageenan thus far has not shown any evidence of tumors, cancer or any other sort of negative health effects.
But it otherwise passes harmlessly through the system and is regarded as a safe additive by the FDA. There is a lone study that was not conclusive, but raised the possibility that xanthan gum intake caused necrotizing enterocolitis in infants.
The wood pulp is basically identical to the plant pulp and is just as harmless and digestible. The FDA approves of its use and sets limits for how much can be in protein products like cheeses and meats. People sometimes get it confused with MCT oil, which is the healthy saturated fat extracted from palm or coconut oil.
The two are quite different — coconut oil is extremely calorie-dense and likely to raise bad LDL cholesterol when consumed regularly or in large amounts. As a saturated fat which means the carbon atoms are fully bonded , or saturated , it is extremely stable and non-reactive.
This means that there are far less concerns of a protein powder with coconut oil or MCT oil going rancid if kept out or improperly stored too long unlike with oils such as sunflower oil.
It provides the same creamy mouthfeel and sense of satiation as a saturated fat does, but minus some of the taste and caloric density. It can be metabolized for immediate energy, and can even help the body increase fat oxidation and energy expenditure! These are quite underrated fats, and many dieters like to use them. The issue with polyunsaturated fats is that they are less stable by nature.
When heated, sunflower oil breaks down oxidizes more than other polyunsaturated fats, and can lead to rancidity when the PV peroxide values get too high.
There are some different compositions of sunflower oil that increase the amount of monounsaturated fat in proportion to polyunsaturated fat. These are labeled as mid-oleic and high oleic.
Oleic acid is the source of the monounsaturated fat content. Sunflower oil is well-known for its stability issues, and a lot of research has been put into making it more stable and removing the odors. Unnatural Corn Syrup Solids Corn syrup solids are made from dextrose, which is slightly less sweet than the sucrose or fructose more commonly found in food products. Fructose is simply the naturally occurring form of sugar found in fruits, vegetables and honey. Traditional gym wisdom has held that the insulin spikes that empty carb loads bring on help improve protein synthesis, but studies to the contrary have been chipping away at that belief in recent years.
There are theories that high sugar consumption is behind the spike in all sorts of diseases, including cancers and cardiovascular disease, but slam-dunk evidence is still lacking. Stevia Stevia is an extract from the leaves of the stevia rebaudiana plant. Recent studies indicate it may actually have all sorts of side health benefits — improving insulin sensitivity, reducing high blood pressure and even reducing arterial plaque among them.
Still, there are some legitimate concerns about its effects on reproductive health, and women who are pregnant or trying to get pregnant may want to avoid it to be on the safe side though evidence is limited to rat studies right now. On the positive side, stevia has one of the cleanest bills of health of any artificial sweetener out there — it appears to not only be safe for use but might actually make you more healthy, at least if the results of initial studies hold up to further research!
Note that this discussion is for pure stevia, however. In the United States this sweetener is not very common, and usually on the pricey side when you do see it sold. There are a wide range of sugar alcohols. Some of the more instantly recognizable names are xylitol , erythritol and sorbitol. Erythritol and xylitol seem to be the most widely well-tolerated of the bunch, which is probably why you see them so often. This is by far the most popular sweetener in protein powders, and we enjoy it and fully support its use until further noted.
Aspartame Aspartame is most commonly known under the brand names NutraSweet and Equal. For the simple reason that the supplement industry has completely avoided aspartame, we simply stay away from the whole aspartame argument.
It has a slightly bitter aftertaste that is usually masked by combining it with aspartame or sucralose. Some concerns have been raised about it being cytotoxic in mice at very high doses,  but rat studies have not shown any evidence of this and the FDA considers it safe for use. Polydextrose Polydextrose is unique among the sugar substitutes as it is a man-made type of glucose, but also a soluble and prebiotic fiber.
While a sugar that also acts as a healthy dietary fiber sounds amazing and can actually reduce appetite! Chocolate-flavored supplements usually use cocoa powder or extract, which is typically rather bitter in taste. The unhealthy component of chocolate actually comes from the sugar and saturated fat that the cocoa is mixed with; in supplements, chocolate flavor is usually replicated in a more healthy way by using one of the zero-calorie sweeteners listed above.
Vanilla Like cocoa, vanilla is another bean extract that does not taste palatable at all in its natural form, and has to be added to a recipe containing a sweetener to become delicious. As with cocoa, flavored protein powders and other supplement products will usually mix their vanilla extract with some sort of zero-calorie sweetener.
While overconsumption of salt is thought to be bad for health, you do need to take in some amount each day as a dietary necessity. Sometimes it helps balance the flavor quite well. We have more on the way PricePlow is a price comparison site that asks one simple question: Subscribe to the PricePlow Podcast.
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