We all know that protein is the critical macronutrient for maintaining and building muscle mass. By consuming high-quality proteins, we can be assured we are getting all the essential amino acids required for the synthesis of protein. Intense exercise—specifically resistance training—is fundamentally anabolic, supporting adaptations in skeletal muscle fiber size and ultimately lean body mass. To maximize muscle adaptations induced by training, intake of dietary protein is critical. Dietary protein intake should be individualized and varies based on goals, but some general recommendations include 1.2-1.4g protein per kilogram of body weight for endurance training and 1.6-1.7g protein per kilogram of body weight for resistance training. To optimize protein absorption, it helps to consume protein evenly spread throughout the day.
All proteins are not created equal. Some proteins provide us with all of the essential amino acids, while others are low in one or more essential amino acids. Essential amino acids are the ones our bodies can’t make from other sources, and thus must be a part of our diets. Proteins that lack one or more of the essential amino acids are appropriately called “incomplete” proteins. “Complete” proteins are the proteins we are most interested in supplementing as they contain all the essential amino acids.
Even complete proteins are not all created equal. Some complete proteins have a larger amount of essential amino acids. Some complete proteins are not as easily digested as others. Depending on the source, some complete proteins can also contain greater amounts of nutrients like carbohydrates and fat.
Protein quality can be evaluated using a Protein Digestibility Corrected Amino Acids Score (PDCAAS) which evaluates the protein quality based on both the amino acid requirements of humans and their ability to digest it. A PDCAAS of 1.0 is the highest quality protein and includes whey, casein and egg.
It is very important to become knowledgeable about your protein sources. Beyond Raw® Chemistry Labs™ helps to make this selection process easier by providing you with three very high-quality protein sources to customize your dosing. Two of these proteins, Hydrolyzed Whey and Micellar Casein, are derived from cow’s milk. For those with milk protein allergies or Paleo diets, Beyond Raw® Chemistry Labs™ also offers Egg Albumen Protein.
Hydrolyzed Whey Protein
Whey protein is isolated from the watery portion of milk that separates from the curds in the cheese making process. Whey protein is considered rich in essential amino acids, especially the branched-chain amino acids.
Hydrolyzed whey is enzymatically pre-digested to enhance the absorption of the amino acids while driving them into the blood. This rapid absorption of hydrolyzed whey protein is beneficial in triggering muscle protein synthesis. Furthermore, the enzymatic processing of whey creates biologically active di- and tripeptides that are more rapidly absorbed by the body compared to intact proteins.
Whey proteins in concentrate, isolate and hydrolyzed forms have high concentrations of a key anabolic process activator, leucine. Leucine is an essential amino acid which helps fuel skeletal muscles and plays a critical role in regulating muscle protein synthesis. Consider adding Hydrolyzed Whey Protein to your post-workout meal and mid-day snacks.
Micellar Casein Protein
Casein is the most abundant protein in dairy products such as milk, cheese and yogurt. Casein is a distinct complete protein that has different concentrations of amino acids and is more slowly absorbed than whey protein. Micellar Casein is a type of casein that has an ability to form globules of protein in your stomach that delays absorption of the amino acids compared to whey. This leads to a slow and steady rise in the blood concentration of amino acids.
The slow and sustained rise in blood amino acids can be very beneficial during times of fasting, like sleep. By consuming Micellar Casein before bed-time, the sustained blood amino acid pool helps to feed muscles over an extended time period. The initial spike in muscle protein synthesis may not be as high as with hydrolyzed whey, but the area under the curve and net protein accretion may be just as high.
Egg Albumen Protein
Egg white (albumen) protein is a high-quality complete and efficient protein source that can replace the milk proteins in those who are allergic or intolerant. Egg protein is naturally lactose free, has no cholesterol and minimal fat. It is highly digestible and creates a rise in amino acid levels that make it a good post-workout protein source.
When it comes to choosing a protein source, the quality matters. Beyond Raw® Chemistry Labs™ offers three proteins tested to be free of impurities, with options certain to meet your demanding needs. Get ready to customize every dose for every goal—because to get massive, you have to go molecular.