Protein Supplements
Carling Carr, Ben Bluemeke, Logan Varga, & Gloria Samac
Who needs protein supplements??
• “Protein has its hands in every critical
function of the body," says Leslie Bonci,
MPH, RD, director of Sports Nutrition at
the University of Pittsburgh Medical
Center.
• Increased protein intakes and
supplementation have generally been
focused on athletic populations. However,
over the past few years high protein diets
have become a method used by the general
population to enhance weight reduction.
Recommended Dietary Allowance for Protein
Children ages 1 – 3
Children ages 4 – 8
Children ages 9 – 13
Girls ages 14 – 18
Boys ages 14 – 18
Women ages 19 – 70+
Men ages 19 – 70+
Grams of protein
needed each day
13
19
34
46
52
46
56
Recent Research
• In a recent research article based on military personnel, it was determined that they
require more protein than the average person based on their activity level…
• But in the study they acknowledged that whole foods should be the first source of
protein one should seek. Although they did state that this may not always be the
most practical.
• If one requires a protein supplement to reach their total dietary requirement,
research on the quality of protein should be done before purchasing or consuming
Affect on Dietary Intake?? Research
• In another study that focused on the effect of protein supplements to total
energy, absolute protein, body mass and daily activity. They concluded after
strictly monitoring a variety of participants, that none of these factors had
changed. Meaning the protein supplement merely only aided the participants
in reaching their dietary goals without any of the typical claims that protein
supplement companies make.
Types
• There are a variety of protein supplements, these include:
• Soy Protein
• Whey Isolate
• Casein
• Whey Hydrolyzed
• Egg Protein
• Beef Protein
• Pea Protein
Class Activity
We will take a look at a few protein supplement labels,
based on each nutrition label decide what type of protein
supplement it is. Then decide which type you believe is
to be the best protein.
• Nutrition label
• Nutrition label
• Nutrition label
CASEIN
→
→
Casein protein is an excellent
source of the amino acid glutamine
(even a better source of glutamine
than whey). Casein is more likely to
cause gastrointestinal problems in
those who are lactose sensitive or
lactose intolerant.
Best way to take it, is to add to the
blender when making a smoothie
Video link:
http://ca.bodybuilding.com/store/mic.html
?&_requestid=43323
Some of the 2013’s
top ten casein list
Benefits of Casein

Greater Muscle Retention

Greater Fat loss

Helps promote colon health

Higher quality of protein
Not all proteins are created equal. Whether it’s soy, egg, whey, animal, or casein
protein, they all have their own unique advantages. Arguably, casein’s greatest strength
is timing. Casein has the ability to provide your bloodstream with a slow and steady flow
of amino acids that could last for hours.
Disadvantages

Slow digestion can be a negative
before or after training when you
are trying to get amino acids into
the system quickly.
People who have problems with
lactose may have gas, and some
people are allergic, which can cause
bloating. The sodium content can
cause bloating as well (important
before a bodybuilding contest and
for making weight).
AN EXAMPLE OF THE NUTRITIONAL FACTS:
There’s No Better ‘Whey’
WHEY PROTEIN ISOLATE – Diesel, Isoflex, Iso
Sensation, Isobolic
Whey protein isolates are arguably the BEST protein supplement
on the market today. The difference between isolates and
concentrates is simply putting the concentrates through further
filtering processes. There are many different forms of processing
used to further enhance the protein content but some more
recognized ways are…
Micro filtered whey isolates - Cross Flow
Micro-Filtration (CFM), Ultra Filtration (UF)
• Uses low temperature micro filtration techniques that allow for the
production of very high protein content (greater than 90%), the
• Retention of important minerals/vitamins, extremely low fat and lactose
contents, with
• Virtually no undenatured proteins. (Keeps primary molecular structure,
Biological Activity)
Ion Exchange – Ion Exchange Chromatography,
(IEC), Electro-Ultrafiltration (EU)
• Electrical charge on the whey is manipulated by adjusting the pH of liquid
whey protein concentrate (does not charge lactose, fat or other unwanted
substances)
• Charged whey is passed through ion exchange columns of the opposite
charge which bind the whey proteins but not uncharged lactose, fat, etc.
• Washed/stripped of unwanted substances,
• Further pH adjustment reverses the charge releasing from ion columns,
evaporated then dried producing protein over 90%.
PROS
•
•
•
•
•
Highest protein yield
Fast digestion and absorption rate
Strength, lean muscle gains
Decrease in fat mass
Virtually no sugar, fat, cholesterol, carbohydrate, lactose free (Can also be
made gluten free). No allergic reactions for people who are lactose/gluten
intolerant
CONS
• Ionization strips phytonutrients, antioxidants and dietary fiber absorption
rate
• Removing fat, removes healthy properties such as phospholipids,
phosphatidylserine, and cortisol
• Deficient in key amino acids, unless full BCAA profile added in
• Over time, too much protein supplementation can damage your kidneys, or
lead to kidney disease, kidney stones or osteoporosis
But wait there’s more WHEY….
Whey Hydrolyzed
• Brands: dynomatize, optimum nutrition platinum hydrowhey, universal
nutrition torrent,
• It falls under the same category as whey isolated but….
• hydrolyzed version has smaller molecules and..
• Works faster – whey isolate typically digests with in 30 minutes or less but whey
hydrolyzed digest even faster
http://www.mensfitness.com/nutrition/supplements/whats-that-hydrolyzed-whey
http://www.bodybuilding.com/store/hydrolyzed-whey-protein.html
How it is made
•
•
•
•
Whey protein starts as a liquid form (left from cheese-making)
The liquid is dehydrated which turns it into powder
Then filtered to remove fats and lactose
Whey hydrolyzed is made the same as whey protein until it hits its final step,
where…
• Whey protein is broken down into smaller protein fragments; the hydrolysis process.
• Because of the extra step hydrolyze whey is typically classified as predigested whey,
as it is broken down to the amino acids (the breakdown of protein)
http://www.mensfitness.com/nutrition/supplements/whats-that-hydrolyzed-whey#sthash.oopkpzEN.dpuf
http://www.livestrong.com/article/529699-the-difference-between-hydrolyzed-whey-protein-and-regular-whey-protein/
Pros
•
•
•
•
•
Can aid in keeping your energy levels up
One of the richest sources of BCAAs (important for muscle growth)
antioxidant benefits
Can boosts immune function
Rapid digestion compared to other protein supplements which send amino acids to
your muscles quickly
• which theoretically and potentially enhances ones muscles growth (AKA GAAAINZ; every
bodybuilders goal)
• Because… more amino acids available allows for muscle protein synthesis at a quicker rate.
http://www.livestrong.com/article/529699-the-difference-between-hydrolyzed-whey-protein-and-regular-whey-protein/
CONS
• MOST EXPENSIVE
• Denatured
• Fats found in whey hydrolyzed is typical poor and processed
• The other major cons are the same with any whey; possibility for
osteoporosis, kidney disease, and in some cases cancer.
http://www.ppssuccess.com/foodforthought/articlesbypaul/articlesbypaulchekdetailpage/tabid/496/smid/2144/articleid/90/reftab/104/t
/whey%20products%20%20supplement%20or%20detriment/default.aspx
PAUL CHECK
• Through a whey protein analysis he concluded that there can be drastic side effects
from being on any type of whey protein, which include
• Skin problems (acne)
• Respiratory problems
• Fatigue (although many may boost energy levels for a short period of time)
• Headaches
• Gas
• Poor concentration
• Digestive problems
http://www.ppssuccess.com/foodforthought/articlesbypaul/articlesbypaulchekdetailpage/tabid/496/smid/2144/articlei
d/90/reftab/104/t/whey%20products%20%20supplement%20or%20detriment/default.aspx
BEEF PROTEIN (Isolates) - Carnivor ,
Primal, Paleo Protein
The protein in beef provides the body with building blocks to produce amino
acids that are necessary for making muscle. While getting your protein source
from meat is great, whole-food beef contains a lot of fat and cholesterol. Beef
supplements let you avoid the fat and cholesterol from steaks and hamburgers,
but still get the protein from red meat. The hydrolyzation process used breaks
beef protein down to its amino acid base, making it more easily-digestible,
and concentrates it up to 75% or more of pure protein
VS.
It is also….
• Rich in vitamin A, C, B6, B12, thiamin, riboflavin, niacin, calcium,
phosphorus, magnesium, sodium and potassium.
• Beef protein is easily stacked with most sports nutrition
supplements.
Beef protein isolates
• Allow you to ingest good protein without getting unwanted nutrients hidden
in even the leanest meats
• Culled from USDA grade beef, which is heated (boiled) to hydrolyze the
protein.
• Filtered to take out cholesterol and fat.
• Water is evaporated leaving a near-pure protein that is then powdered and
packaged as a supplement.
PROS
•
•
•
•
•
Anabolic muscle BCAA’s from pure beef, loaded with creatine
Promotes muscle growth
Enhances workout recovery
Fuels fat loss
Lactose, cholesterol, fat, & sugar free
CONS
• Newer on the market and under-researched as a supplemental protein source
• Unless thoroughly researched, the quality of the beef itself is unknown to the customer
• Many companies use hydrolyzed collagen (gelatin), or the scraps of the animal like hooves,
ears
• Most products on the shelves are imitations and use glycine and proline. These are amino
acid signatures that suggest the supplements contain collagen from bone and connective
tissue
• Poor mix-ability
• ‘Taste’ is something left to be desired
Lactose intolerant or allergic to soy?
Beef protein is your answer!
But if you’re not….
Soy Protein
• isolated from soybean, offers multiple health benefits.
• often used to replace animal proteins, contains all 8 essential amino acids
• Typical vegetarian choice of protein
PROS vs. CONS
Pros
• good source of fibre, iron, calcium,
zinc, vitamin B
• can help regulate hyperglycemia
(high blood sugar)
Cons
• Men are susceptible to higher levels
of cortisol (stress hormone)
produced from soy protein and has
been clinically shown to decrease
serum testosterone levels in healthy
men
Egg protein
•
•
•
•
Protein found in an egg
One of the best sources of protein for individuals
Contains all 8 essential amino acids
Best cooked
PROs vs. CONs
Pros
• Good replacement for people who
are lactose
• Contains vitamins B6, B12, D, E,
iron, phosphorus, zinc
Cons
• Egg allergies are common.
• Hair loss (manufactured by spray
drying)
• Skin problems
• Neurological symptoms such as
depression (avidin bind with biotin)
• Could contain dangerous pathogens
Pea Protein
Pea protein powder provides a
delicious alternative source of
protein for anyone but
especially for vegetarians,
vegans or those following
restricted diets. It is entirely
gluten-free, soy-free and dairyfree.
Why Pea Protein?
Helps absorb calcium and plays an important role
in the formation of collagen—the building block of
connective tissue such as bones, cartilage, skin, tendons
30%
Allergen-Friendly
Some individuals simply
cannot tolerate egg,
milk and soy-derived
protein due to allergies
Potential Cons:
•Some
people are allergic or intolerant to peas.
•Pea protein contains purines, so people with gout
should ask their healthcare provider before taking a supplement.
• Processing peas into protein could lead
to contamination by fertilizers, chemical
solvents, and other ingredients. Make
sure you're buying a high-quality brand.
Answer to first activity
•
•
•
•
Label 1: Beef Protein
Label 2: Hydrolyze Protein
Label 3: Egg Protein
Label 4: Pea Protein
BASED ON WHAT YOU KNOW NOW, DID YOUR CHOICE CHANGE
ON WHICH ONE YOU THOUGHT WAS THE BEST?
Questions
• 1. What form does whey protein start as? (Liquid, solid)
• 2. true or false: Pea protein does not help absorb calcium or play an important
role in the formation of college.
•
•
•
•
3. What is whey protein originally from?
4. What makes whey hydrolyze different from whey isolate?
5. true or false: egg protein only contains 2 essential amino acids
6. how much creatine is offered in a beef protein supplement compared to a full
serving of lean meat?
Answers
• 1. Liquid
• 2. false, it actually does
• 3. left over liquid form cheese
making
• 4. The hydrolysis process
• 5. false, they contain all 8
• 6. 20 times
References
•
Reference list
•
Check, P. (2008). WHEY PRODUCTS supplement or detriment. PPS Success Mastery Center. Retrieved from
http://www.ppssuccess.com/foodforthought/articlesbypaul/articlesbypaulchekdetailpage/tabid/496/smid/2144/articleid/90/reftab/104/t/whey%20products%20%2
0supplement%20or%20detriment/default.aspx
•
DeMedeiros, J. (n.d.). 5 Benefits of Casein Protein | Men's Fitness. Retrieved October 29, 2013, from http://www.mensfitness.com/nutrition/supplements/5-benefitsof-casein-protein#sthash.yzuePHka.dpuf
•
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: The National
Academies Press, 2005
•
Gagnon, T. (n.d.). What's That: Hydrolyzed Whey | Men's Fitness. Retrieved November 1, 2014, from http://www.mensfitness.com/nutrition/supplements/whatsthat-hydrolyzed-whey#sthash.oopkpzEN.dpuf
•
Hoffman, J. R., & Falvo, M. J. (2004). PROTEIN-WHICH IS BEST? International Society of Sports Nutrition Symposium, 116-130. Retrieved from
http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf
•
Koff, A. (n.d.). Healthy Foods: Pea Protein - Prevention.com. Retrieved October 29, 2013, from http://www.prevention.com/food/healthy-eating-tips/healthy-foodspea-protein
•
Kraemer WJ, Solomon-Hill G, et al. The effects of soy and whey protein supplementation on acute hormonal responses to resistance exercise in men. J Am Coll Nutr,
2013;32(1):66-74.
•
Mallard, A. R., McLay-Cooke, R. T., & Rehrer, N. J. (2014). Protein Supplements: Do They Alter Dietary Intakes?. International Journal Of Sport Nutrition & Exercise
Metabolism, 24(3), 333-340. doi:10.1123/ijsnem.2013-0066
•
Nalewanyj, S. (n.d.). The Truth About Beef Protein Isolate Powder. Retrieved October 27, 2014, from http://www.seannal.com/articles/supplementation/truth-aboutbeef-protein-isolate-powder.php
•
Pasiakos, S. M., Austin, K. G., Lieberman, H. R., & Askew, E. (2013). Efficacy and Safety of Protein Supplements for U.S. Armed Forces Personnel: Consensus
Statement. Journal Of
Nutrition, 143(11), 1811S-1814S. doi:10.3945/jn.113.176859
•
Schuna, C. (2014, April 13). The Difference Between Hydrolyzed Whey Protein and Regular Whey Protein | LIVESTRONG.COM. Retrieved November 1, 2014, from
http://www.livestrong.com/article/529699-the-difference-between-hydrolyzed-whey-protein-and-regular-whey-protein/
•
Seltzer, C. (2013, July 23). Whey Concentrate vs. Isolate: What's The Difference? - BuiltLean. Retrieved October 27, 2014, from
http://www.builtlean.com/2013/05/14/whey-concentrate-vs-isolate-whats-the-difference/
•
Top 10 Best Casein Protein Powders for 2013. (2013, February 7). Retrieved October 29, 2014, from http://top10supplements.com/top-10-casein-protein-powdersfor-2013/
•
Why Pea Protein | Growing Naturals. (n.d.). Retrieved October 29, 2013, from http://growingnaturals.com/knowledge/our-proteins/why-pea-protein/
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393&S=R&D=eih&EbscoContent=dGJyMNLr40SeqK84zdnyOLCmr0yeprdSsqq4TbKWxWXS&Content
Customer=dGJyMPGqsE6xprNMuePfgeyx44Dt6fIA
• http://content.ebscohost.com.proxy.library.niagarac.on.ca:8080/ContentServer.asp?T=P&P=AN&K=96740
363&S=R&D=s3h&EbscoContent=dGJyMNLr40SeqK84zdnyOLCmr0yep65Ssqm4SbOWxWXS&Content
Customer=dGJyMPGqsE6xprNMuePfgeyx44Dt6fIA
• http://www.google.ca/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&ved=0CCQQFjAB&url=http%3
A%2F%2Fwww.iedar.es%2Fpdf%2Finformes%2Fcancer%2FDietary-reference-intakes-energycarbohydrate-fibe-fat-fatty-acidscholesterol.pdf&ei=fAZcVKvQBdihyASK4oGwAw&usg=AFQjCNGdmYuqHJxiDCFh3cKsi4aEyRKVtQ
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bodybuilding.com was used for pictures and brand names:
http://ca.bodybuilding.com/store/mic.html?&_requestid=43323
http://top10supplements.com/top-10-casein-protein-powders-for-2013/
http://ca.bodybuilding.com/store/beef-protein.html?&_requestid=64244
http://forum.bodybuilding.com/showthread.php?t=117367831