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Norman Bates
New member
For what should i look? It´s for after workout nutrition.
So far i have used a brand that was recommended by a few persons (all star).
So far i have used a brand that was recommended by a few persons (all star).
How do discern a good protein shake from a bad one?
- Thread starter Norman Bates
- Start date
SteelWeaver
New member
Well, it all depends on what you are using the shake for. Are you bulking or cutting, is it for post-workout or just to boost protein during the day, or is it for preventing catabolism during the night?
If dieting, you might want to consider this article from ThinkMuscle.com:
http://www.thinkmuscle.com/articles/haycock/protein-powder-casein.htm
Going on a Diet? The Protein Supplement You
Choose Might Make a Big Difference
By Bryan Haycock, MS
Everybody knows that when you go on a diet, consuming a bit more
protein will help you hold on to hard earned muscle. The reason for
this is that, skeletal muscle is your body’s main "store" of protein
and when food is scarce the body uses this protein for glucose
(sugar) production. You can blame your brain for this. You see,
your brain and central nervous system rely almost entirely on
glucose for energy, fat is out of the question. In order not to slip
into a hypoglycemic stupor, or even worse, a coma, the body has
set up a system that goes around breaking down muscle tissue in
order to feed its glucose manufacturing centers in the liver. A
necessary evil I guess.
So does the type of protein you eat make any difference in how
much muscle you save during a diet? Apparently it does. In a
recent study in the Annals of Nutrition and Metabolism, they
compared the effects of a moderate diet, high-protein diet and
resistance training, using two different protein supplements, or the
diet alone on body compositional changes in overweight police
officers (1). It was a randomized 12-week study. One group was
placed on a hypocaloric diet alone (80% of maintenance). A second
group was placed on the hypocaloric diet plus resistance exercise
plus a high-protein intake (1.5 g/kg/day) using a casein protein
hydrolysate. In the third group treatment was identical to the
second, except for the use of a whey protein hydrolysate. They
found no difference in total weight loss between groups (about 5.5
lbs. for all groups). Mean percent body fat with diet alone
decreased from 27 to about 25% at 12 weeks. With diet, exercise
and casein the decrease was from 26 to about 18%, and with diet,
exercise and whey protein the decrease was from 27 to about 23%.
So the mean fat loss was 2.5 (no protein supplement), 7.0 (casein
supplement) and 4.2 kg (whey supplement) in the three groups.
Lean mass gains in the three groups did not change for diet alone,
versus gains of about 4 kg in the casein group and 2 kg in the whey
group. Mean increase in strength for chest, shoulder and legs was
59% for casein versus 29% for whey, a statistically significant
difference.
I will admit I was really surprised to see such dramatic differences
between the casein and whey groups. It should be noted that the
dietary habits of these police officers were pretty bad before this
study even began. Many weren’t eating enough protein, and most
were bingeing on carbs late in the day having not had the time to
eat earlier in the day. Just by improving their baseline diet
probably had an impact on their muscle mass gains. Still, this brings
up the "Fast vs. Slow Protein" study that has gotten so much
attention recently (2).
Obviously, whey and casein, although both milk proteins, behave
differently and have different physiological effects. There is a lot to
discuss about these recent findings. Further research is needed to
explain just what peptides in casein are responsible for the
anticatabolic effect, or, as Boirie et al demonstrated, whether it is
simply a matter of absorption rates. Not only that, but what effect
do other nutrients like carbs and fat have on these two protein
supplements during a diet? There’s more to come I’m sure…
References:
1. Robert H. Demling, Leslie DeSanti. Effect of a Hypocaloric Diet, Increased
Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss
in Overweight Police Officers. Annals of Nutrition & Metabolism 44:1:2000,
21-29.
2. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B Slow and
fast dietary proteins differently modulate postprandial protein accretion. Proc
Natl Acad Sci 1997 Dec 23;94(26):14930-5
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
To find out more about protein and how your body uses it, and thus what the best shake would be, read Lyle McDonald's articles on protein at the same site. Here's the URL:
http://www.thinkmuscle.com/articles/mcdonald/protein-01.htm
And if you want some extra info about what types of proteins are available, their comparative quality, and how they are best utilised in your daily nutrition plan, and the best type of blend to get, whether your priorities are taste, texture, absorbability, or whatever, then go to www.proteinfactory.com They have a ton of info about the various types of proteins on their page, and they will customise any mix you desire - they'll even walk you through the customisation process.
Hydrolysed whey protein 520 is supposed to be the best quality post-workout. Then there's whey protein isolate, cross-flow microfiltration whey, soy isolate, casein something or other - I dunno - just go check it out - it's a good site.
And if you can't choose a good shake after you do all that, well, I'm sure the guys here will recommend a few good ones, lol
Hope this helps
If dieting, you might want to consider this article from ThinkMuscle.com:
http://www.thinkmuscle.com/articles/haycock/protein-powder-casein.htm
Going on a Diet? The Protein Supplement You
Choose Might Make a Big Difference
By Bryan Haycock, MS
Everybody knows that when you go on a diet, consuming a bit more
protein will help you hold on to hard earned muscle. The reason for
this is that, skeletal muscle is your body’s main "store" of protein
and when food is scarce the body uses this protein for glucose
(sugar) production. You can blame your brain for this. You see,
your brain and central nervous system rely almost entirely on
glucose for energy, fat is out of the question. In order not to slip
into a hypoglycemic stupor, or even worse, a coma, the body has
set up a system that goes around breaking down muscle tissue in
order to feed its glucose manufacturing centers in the liver. A
necessary evil I guess.
So does the type of protein you eat make any difference in how
much muscle you save during a diet? Apparently it does. In a
recent study in the Annals of Nutrition and Metabolism, they
compared the effects of a moderate diet, high-protein diet and
resistance training, using two different protein supplements, or the
diet alone on body compositional changes in overweight police
officers (1). It was a randomized 12-week study. One group was
placed on a hypocaloric diet alone (80% of maintenance). A second
group was placed on the hypocaloric diet plus resistance exercise
plus a high-protein intake (1.5 g/kg/day) using a casein protein
hydrolysate. In the third group treatment was identical to the
second, except for the use of a whey protein hydrolysate. They
found no difference in total weight loss between groups (about 5.5
lbs. for all groups). Mean percent body fat with diet alone
decreased from 27 to about 25% at 12 weeks. With diet, exercise
and casein the decrease was from 26 to about 18%, and with diet,
exercise and whey protein the decrease was from 27 to about 23%.
So the mean fat loss was 2.5 (no protein supplement), 7.0 (casein
supplement) and 4.2 kg (whey supplement) in the three groups.
Lean mass gains in the three groups did not change for diet alone,
versus gains of about 4 kg in the casein group and 2 kg in the whey
group. Mean increase in strength for chest, shoulder and legs was
59% for casein versus 29% for whey, a statistically significant
difference.
I will admit I was really surprised to see such dramatic differences
between the casein and whey groups. It should be noted that the
dietary habits of these police officers were pretty bad before this
study even began. Many weren’t eating enough protein, and most
were bingeing on carbs late in the day having not had the time to
eat earlier in the day. Just by improving their baseline diet
probably had an impact on their muscle mass gains. Still, this brings
up the "Fast vs. Slow Protein" study that has gotten so much
attention recently (2).
Obviously, whey and casein, although both milk proteins, behave
differently and have different physiological effects. There is a lot to
discuss about these recent findings. Further research is needed to
explain just what peptides in casein are responsible for the
anticatabolic effect, or, as Boirie et al demonstrated, whether it is
simply a matter of absorption rates. Not only that, but what effect
do other nutrients like carbs and fat have on these two protein
supplements during a diet? There’s more to come I’m sure…
References:
1. Robert H. Demling, Leslie DeSanti. Effect of a Hypocaloric Diet, Increased
Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss
in Overweight Police Officers. Annals of Nutrition & Metabolism 44:1:2000,
21-29.
2. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B Slow and
fast dietary proteins differently modulate postprandial protein accretion. Proc
Natl Acad Sci 1997 Dec 23;94(26):14930-5
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
To find out more about protein and how your body uses it, and thus what the best shake would be, read Lyle McDonald's articles on protein at the same site. Here's the URL:
http://www.thinkmuscle.com/articles/mcdonald/protein-01.htm
And if you want some extra info about what types of proteins are available, their comparative quality, and how they are best utilised in your daily nutrition plan, and the best type of blend to get, whether your priorities are taste, texture, absorbability, or whatever, then go to www.proteinfactory.com They have a ton of info about the various types of proteins on their page, and they will customise any mix you desire - they'll even walk you through the customisation process.
Hydrolysed whey protein 520 is supposed to be the best quality post-workout. Then there's whey protein isolate, cross-flow microfiltration whey, soy isolate, casein something or other - I dunno - just go check it out - it's a good site.
And if you can't choose a good shake after you do all that, well, I'm sure the guys here will recommend a few good ones, lol
Hope this helps
