Which type of protein should I buy?
There are several types of protein available. Here’s a basic overview:
Advantages: It’s slow to digest, clots in the stomach, and appears to be anti-catabolic due to this effect. It contains dairy calcium (which is important for bone health and body comp effects).
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).
Remember the Little Miss Muffet nursery rhyme? Little Miss Muffet sat on a tuffet, eating her curds and whey!
Whey is created as a bi-product during cheese making. After you’ve removed the solid curds from milk, you are left with whey protein concentrate – which is around 80% protein.
When protein isolate is created by treating the concentrate to remove the fat, cholesterol and lactose, which gives a purer protein that is suitable for people who are lactose intolerant. It is, however, substantially more expensive and it is debatable whether it is worth the extra money for any other reason than it is very low in lactose content.
Advantages: Increased protein synthesis, enhanced immune function and antioxidant activity, and fast absorption.
Disadvantages: It has not been shown to be effective at decreasing protein degradation (in most cases).
Soya / Soy Protein
According to an excellent article by David Robson, “Soy protein could be an excellent anabolic aid, used independently, or in concert with whey protein, to stimulate further gains in muscle”.
This is a good alternative for vegans.
Which brand of protein should I buy?
I prefer a lactose free protein and recommend the PNI range of protein powers.Lactose free protein is so much easier on the digestion. It is definitely worth the extra money.
PNI Lean Shake Plus and Pro Protein Advanced have three key qualities that I look for in a protein powder
- They contain a very high calorie to protein ratio. 100g powder = 82g protein / 365 calories.
- The are easy on the digestion.
- They taste amazing!