Once you do decide that you’re ready to invest in a protein powder, it’s important that you first get well informed of the differences between the various protein powder types out there (e.g. whey protein isolate vs whey protein concentrate) , as well as the things to look for and things to avoid when comparing different brands. This helps you get the best protein powder available. By the end of this video, you’ll know exactly how to pick the right protein powder type for you, and how to separate the good from the not-so-good options out there.

First, let’s cover what the best protein powder type may be for you. Now, research has made it clear that Whey protein comes out on top. This is because Whey protein is both higher in leucine, one of the most important amino acids for muscle growth, and more effectively absorbed and used by the body when compared to various other protein powders and other protein sources in general. But Whey protein can be further broken down into: Whey Concentrate, Whey Isolate, and Whey Hydrolysate.

When it comes to whey protein isolate vs whey protein concentrate, the main difference here is that Whey Concentrate can range anywhere from 35-80% protein and typically contain the highest amount of lactose, carbs, and fats. Whereas Whey Isolates, although typically a bit more costly, are required to be at least 90% protein by weight, and therefore have considerably less fat and carbs. Hydrolysates on the other hand are whey concentrates or isolates that have been “pre-digested” to help with its absorption but have not been shown to be any more effective at increasing size or strength, yet is typically the most expensive option. Meaning that for the best bang for your buck, for most people a good quality Whey isolate protein is your best bet.

Plant-based options can be good if you have intolerances or sensitivities to Whey. The problem with plant-based proteins though is that they tend to be deficient in certain Essential Amino Acids and are less effective at promoting protein synthesis than Whey is. But you can partially compensate for this by combining different plant-based sources (e.g. a blend of rice and pea protein). Soy protein, although subject to much controversy, is another good plant-based protein powder.

Now, after you’ve chosen the protein powder (of all the protein powder types available) that best suits your needs, the next step is learning how to separate the good brands from the not-so-good brands. The first thing to avoid is the use of something called proprietary blends. You can do so by looking at the amount of protein you’re actually getting relative to the total scoop size.

The next trap you want to avoid falling for is something called protein spiking. Some companies add cheap nitrogen containing compounds into their formula, such as BCAA’s or creatine. To avoid this, again, just take a closer look at the nutrition label. The last and final thing to look out for is contamination (heavy metals and plastic derivatives). To minimize your risk as a consumer, simply find out what their testing protocols are and specifically what they test for.

Here are the main points to keep in mind when it comes to how to pick the right protein powder:

1. Whey isolate protein is likely the best bang for your buck. If going for a plant-based option, opt for a mixed protein powder (e.g. rice/pea protein).
2. Avoid powders with proprietary blends by looking closely at the nutrition label. There should not be a ton of listed ingredients (e.g. “blends”) nor should there be a big gap between the actual protein you get per serving compared to the total serving size.
3. To potentially avoid harmful levels of contaminants, do some research on the quality-control practices and testing protocols of the manufacturer.

If you’re going to be investing in protein, it’s worth putting in the additional effort to ensure that what you’re getting is a high quality product aligned with your specific goals. And for a step-by-step program that applies this same level of science and detail to your workouts, nutrition, and supplementation so that you can truly transform your body in the most efficient way possible, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
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TIMESTAMPS:
0:00 – What is the best type of protein powder?
1:23 – The 3 types of Whey protein
2:59 – The best plant-based protein
4:13 – Proprietary blends (avoid these!)
6:47 – Protein spiking
9:39 – Contamination
10:43 – Summary & Application

MUSIC: https://soundcloud.com/iamryanlittle
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We need to get one thing clear in our minds, that essentially our body doesn’t care whether a type of protein comes from food or in a supplement form, when it comes to the amino acid requirements.

Read the complete article here: https://bit.ly/2VRApga
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Protein powders (aka protein shakes) are commonly believed to help build muscle. A recent review published in The British Journal of Sports Medicine looked at whether protein supplementation led to improvement in muscle mass and strength.

Researchers found that protein supplementation did have a positive effect on strength, muscle size and fat-free mass (aka lean body mass). Improvement in strength was measured using 1-rep max strength. The group that received protein supplementation had an additional benefit of 9% (2.49kg) in their 1 Rep Max when compared to those who didn’t consume a protein supplement. Also, the protein group had a 1.4kg gain in fat free mass compared to the control group which had a 1.1kg increase.

For professional athletes, every bit of strength counts. This study recommends an upper limit of 2.2g/kg/day of protein intake for serious athletes. But for the rest of us, protein shakes do help a bit, but not as much as getting to the gym and actually doing the work.

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Average protein intake in the general population:

Many people in high income countries easily exceed the RDA of protein intake without even trying. In the following study from the US, Figure 1C and Table 1 show that the average American adult is consuming somewhere between 1 to 1.5 grams of protein per kilogram of ideal body weight, with some variation depending on age group and gender: https://academic.oup.com/ajcn/article/108/2/405/5042716
 
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Timestamps
0:00 Intro
0:34 How our bodies build muscle

0:58 Muscle Hypertrophy
1:57 Protein powder supplementation in addition to diet
3:24 Signficance of protein supplementation

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Full Article from British Journal of Sports Medicine: https://bjsm.bmj.com/content/52/6/376

Other references for this video:
https://www.statista.com/statistics/728005/global-whey-protein-market-size/
https://www.betterhealth.vic.gov.au/health/healthyliving/protein
Guyton and Hall Textbook of Medical Physiology (12ed)

#protein #fitness #docunlock

Full transcript: https://www.docunlock.org/youtube/does-protein-powder-work

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Despite protein powder (or “protein shakes”) being by far the most widely consumed supplement within the fitness industry, most people are lost when it comes to how to choose the best type of protein and even moreso when it comes to how to best use protein powder to build muscle. In this video, I’ll cover everything you need to know about protein.

First off, let’s discuss the best type of protein. Although there’s several types of protein out there (whey protein, casein protein, plant-based protein, egg protein, hemp protein, vegan protein, pea protein, etc.) research shows that whey protein and casein protein are the two best options in terms of essential amino acid content and elevating protein synthesis. Whey is a fast-digesting protein whereas Casein is a slow-digesting protein. Research shows that Whey protein powder is superior to Casein protein powder and also has a slightly higher leucine content, so I’d stick with Whey – and more specifically, I’d stick with Whey isolate protein since it’s the purest form of Whey protein and contains the least lactose (if that’s an issue for you). However, as you’ll see, Casein does have a special application as well which you might want to consider. As for plant-based protein powders, although they spike protein synthesis to a smaller degree as animal-based protein powders do, this can be mitigated by ingesting a greater amount of plant protein powder and/or ensuring you get enough essential amino acids through your diet.

Next, when it comes to when to take it, most people think you have to take your protein shake immediately post-workout. But, research shows that it depends on whether or not you’re in a fed or fasted state. If you’ve had protein prior to your workout, a post-workout protein shake isn’t necessary and you can take it at anytime. Whereas if you worked out fasted, having it immediately post-workout is ideal. And if you haven’t eaten before the gym yet, then research suggests taking your Whey protein shake before your workout is the better option when compared to after.

As for how much to take, sticking to around 20-25g is enough to maximize protein synthesis – with 40g eliciting a slightly higher response. And as for how often to take it, you can take it daily (workout or not) to help you reach you goal daily protein intake.

Lastly, when it comes to what to take it with, although co-ingestion of protein powder with carbs and/or fats does slow down digestion, it does not affect protein synthesis rates. Thus meaning you can take it with whatever you’d prefer. With that being said, taking your protein powder with dairy milk when bulking and taking it with almond milk or water when cutting is a good option to help you easily increase/decrease your calorie intake.

Hope this helps!

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STUDIES:
Whey and casein best:
https://www.ncbi.nlm.nih.gov/pubmed/25644344
https://www.ncbi.nlm.nih.gov/pubmed/26224750
Whey beats casein:
https://www.ncbi.nlm.nih.gov/pubmed/25757896
Plant protein:
https://www.ncbi.nlm.nih.gov/pubmed/26224750
https://www.ncbi.nlm.nih.gov/pubmed/27440260
When to take it:
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-10-5?site=jissn.biomedcentral.com
https://www.ncbi.nlm.nih.gov/pubmed/26764320
https://www.ncbi.nlm.nih.gov/pubmed/11440894
Casein before bed:
https://www.ncbi.nlm.nih.gov/pubmed/27916799 https://www.ncbi.nlm.nih.gov/pubmed/22330017 https://www.ncbi.nlm.nih.gov/pubmed/25926415
20-25g protein:
https://www.ncbi.nlm.nih.gov/pubmed/26388782?dopt=Citation https://www.ncbi.nlm.nih.gov/pubmed/24257722
40 vs 20g protein:
https://www.ncbi.nlm.nih.gov/pubmed/27511985
What to take it with:
https://www.ncbi.nlm.nih.gov/pubmed/24628553
https://www.ncbi.nlm.nih.gov/pubmed/17609259
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Stop taking supplements you can’t trust. Get Jeff Cavaliere’s exact supplements here
http://athleanx.com/x/supplements-trusted-to-deliver

When it comes to taking supplements, there are a lot of questions as to when you should begin taking them and which ones are better than others. I think you have to start by breaking down the nutritional supplements into categories. In this video, I categorize multivitamins, specialty vitamins, protein powders, pre workouts, creatine, BCAA’s, creatine, omega-3’s and joint recovery formulas. Each group is discussed in relation to one of four age brackets regarding their appropriateness.

All of the supplements discussed are ones that I take myself and would recommend to others. You will not see any testosterone boosters or pro hormones because I don’t believe in them or recommend them to my viewers. Even the pre workout supplements must undergo severe scrutiny based on the dangers that have been shown to riddle that product category for the past couple of years.

All that said however, I make it very clear that any supplementation plan must start with a commitment to good nutrition. If you think that you are going to make up for a bad diet by taking supplements you are flat out fooling yourself, and likely wasting a lot of money. Supplements are meant to supplement a good nutrition plan. When you have a dedication to eating well, not perfect, but well…supplements can be a savior and a huge difference maker as they really help with the consistency needed to see great results.

Some manufacturers want you to believe that their supplement will help you overcome poor nutrition. They will make you think that you can simply sleep your way to a six pack. It’s laughable and dishonest to say the least. The hard truth of the matter is that high quality nutrition is a must if you want to really see the fastest and best results possible.

That said, ATHLEAN-X is committed to both proper nutrition and high quality, safe supplements. Through our X-Factor meal plan, available in the ATHLEAN-X Training System, and the Rx supplements we provide our program followers with all the tools needed to make a big difference in how they look in just 90 days. If you want to get either or both, you can head to http://athleanx.com and start eating and training like an athlete.

For more videos on supplement reviews and the best supplements to take to build muscle, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24
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