In this audio, I talk about the kind of protein supplements you should consider buying if you are lifting weights or training on a regular basis. I discuss whey protein and the various types that you can buy. I discuss some of the things you need to look out for before buying whey protein. Let me know what you think 🙂
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Hi everybody, welcome back. It’s Brad from BradNewton.tv. It is the 21st of July 2017. I want to talk about protein supplements that you should buy if you’re lifting weights, if you’re training on a regular basis, if you want to get into shape. This is something that I overlooked when I was starting my journey. I would focus on training in the gym, lift those heavy dumbbells, and then walk out of the gym and go straight for a muffin, or go straight to a latte, or go straight to having cereal. So, you know, protein wasn’t even a consideration because I was just so dumb, I never did my research. And I paid the price for it, I never got results for the first 18 months or so of my training. Very consistently three times a week was how I started. I didn’t see results. I was still the skinny fat dude that you see in some of the photos on my website, because I didn’t give any regard to post-workout nutrition or protein supplementation and that kind of thing.
So, you know, it’s worthwhile paying attention. If you’re training on a regular basis, lifting weights, that kind of thing, and you want to know if it’s important to have some kind of protein supplementation, then you need to pay attention, because we’re going to talk about that in this audio. So I want to point out that I’ve just come back from the dentist, so I actually sound to myself, because I have my earplugs in, I sound a little bit dumb. So I apologise in advance. But I’ll try my best with this one.
So first and foremost, if you go into a supplement store, there’s a bunch of different types of protein you can buy, you know? The most popular one to buy that most people use that are in the athletic community, the weightlifting community, you know, the shredded people on Instagram that you see when you #muscle or #fitfam, usually take a whey protein. Whey protein is incredibly popular in this game. Casein is another one, and egg protein as well. So they’re the three protein types that you’ll often come across. You’ll have whey protein and casein, the two primary proteins in cows’ milk, and then you have egg protein. Then of course, if you’re vegan, then you’ve got hemp, and soy, and pea protein, and brown rice protein, right?
So the most popular one is whey protein. It’s very cheap to buy. There’s a variety of flavours out there. It’s cheap on a per serve basis. And it absorbs very quickly into the bloodstream, so it makes it a particularly popular protein to take prior to and after your training session. Yeah? So it’s also high in what they call leucine. Right, so leucine, L-E-U-C-I-N-E or something! L-E-U-C-I-N-E. Leucine is an amino acid, so that amino acid’s actually the primary driver to building muscle and preserving muscle out of pretty much all the amino acids in whey protein. So it’s like leucine is like the king amino acid when it comes to building muscle in whey protein. Whey protein is very high in leucine, and so that’s why whey protein is also the go-to.
But in saying that, if you go into a supplement store, there are three different types of whey protein that you’ll come across. You’ll come across the concentrate, the isolate, and the hydrolyzate, almost bit my tongue there, and the hydrolyzate. So there’s three, concentrate, isolate, and hydrolyzate or hydrolyzed. So think of it like a scale, on one end of the spectrum you’ve got concentrate, which is the less refined version of whey protein, so it’s whey protein that’s been least refined. It still has a lot of the fat content. It still has a lot of the lactose in it. It still has what they call these subfractions, and so these, you don’t really need to know what they are, just that they have health benefits for you. So whey protein concentrate still maintains a lot of those subfractions.
Then the second one is isolate. Now, isolate has gone through another filtration process. So it’s still a whey protein, it’s just been isolated down further through another kind of set of filtration processes to really remove a lot more of the fat and a lot more of the impurities and that kind of stuff. So it’s a little bit more expensive. Then you move up to hydrolyzate, which is the most refined form of whey protein. It absorbs faster into the bloodstream compared to concentrate, and it’s had pretty much all the fat removed, all of the lactose removed. So if you’re somebody who is lactose intolerant and you can’t take whey protein concentrate, then you’ll probably fare better on whey protein hydrolyzate. I’m struggling with that word today, hydrolyzate. But in saying that, it is more expensive, a lot more expensive, right? So just keep that in mind.
You might be wondering, well, which one should I buy? Which one is going to serve you better when it comes to building muscle? I’ve spent a lot of time looking into the science, differentiating between concentrate, isolate, and hydrolyzate, and there is no conclusive science from the muscle protein synthesis or building muscle perspective that conclusively says that one is better than the other. There is some science that says that hydrolyzate does absorb faster than concentrate. But in terms of the longterm picture of building muscle there is real no difference between hydrolyzate and concentrate. So for me personally, I mean, I take a concentrate isolate blend. Because you can buy, and this is quite common as well, to buy whey protein that’s been blended, so concentrate’s been blended with isolate. You’ll often see, if you look at the label on the back of a whey protein product, you’ll see that it’ll say whey protein blend, and in brackets it will say something like “concentrate, isolate”, whatever, right? So you’re going to get a combination of those two, which is very common.
Then in the marketing copy, they’ll point to the fact that it’s an isolate. You know, so you’ve just got to keep that in mind as well. Look, there’s nothing wrong with taking a concentrate. In fact, concentrate, isolate is fine. Save your money, don’t go a hydrolyzate. Stick with the concentrate, isolate. Whey protein, you know, things just to keep in mind is that cheaper doesn’t always mean better. You really only get what you pay for. And if what you’re buying is dramatically less than the going rate for whey protein on the market, then you’re probably not getting the whey protein that you think you’re getting in the product.
Now, one to look at is when you look at the label on the back of the product, one thing to look out for is maltodextrin, which is a common filler used in these products. So if you look at the ingredient order on the back of the product, if maltodextrin is the first on the list, you’ll know that by weight, the product contains more maltodextrin or more filler. If you find maltodextrin later on in the label ordering, like if you see, you know, on the back of the panel you’ll see, whey protein blend, and then a few other things, and then at the very end it says maltodextrin, then that’s fine. But if maltodextrin is like the first or second thing on the list, then you know that you’re getting more of a filler than you are actual protein.
The idea is, when you’re buying a protein product, that you’re buying protein. You want that product to be predominantly protein, that’s what you’re spending your money on. So one thing to look out for to ensure that you are getting as much protein per serve as possible is when you look at the panel and it says, you know, 24 grammes of protein per serve, and then you look at the serving size, which might be 30 grammes. Then essentially you’re getting out of every serve, 24 grammes of protein out of 30 grammes, which is a good equation, that’s what we’re looking for. But if it’s less than that, then you’re getting a lot more other crap that you don’t need, you know, like fillers and flours, and all this kind of stuff that does nothing for you.
It’s impossible for the serving size to be exactly the protein quantity. So you won’t see, you know, protein per serve 30 grammes, serving size 30 grammes. It just doesn’t happen. Because there are things like artificial sweeteners and those kinds of things, which do make up a very small percentage of the serving size. So just keep in mind that when you’re evaluating different whey protein products out there, that you want to get as much protein per serve as possible. And as I mentioned, 24, 26 grammes of protein out of a 30 gramme serve is a very normal number.
But yeah, just keep in mind, there’s a lot of cheap rubbish out there on the market, and if you think you’re getting a really good deal, then remember you have to compare it. You could always use Optimum Nutrition whey protein as kind of a standard against which you compare other whey protein products. Optimum Nutrition whey protein, or Ultimate Nutrition, they’ve been around for a while, or Dymatize, you know, companies that have a good reputation in the market. So when you’re doing your research on different whey protein products, just use those brands to compare against.
Yeah, so that’s pretty much the protein supplements that you really should buy, like whey protein is, as I mentioned, the most popular one. Casein, which I didn’t talk about, casein protein is a slower burning protein. As I mentioned, whey protein absorbs very quickly, which makes it very popular to have after your workout. Typically after your workout you’ll have your 30 grammes of whey protein, within about 30 minutes to an hour after your training session. But you can have casein, and guys do it, guys have 30, 40 grammes of casein protein powder after their workout. Even so, guys I’ve known also have egg protein. Now, it really comes down to the absorption rate. Now, casein burns or absorbs a lot much … I can’t get my words together. Casein absorbs much slower than whey protein. And egg protein absorbs very slow as well.
So, you know, if you look at the science, there’s kind of a debate about the window, you know, the anabolic window, the amount of time after your training session when you should get the protein that you need into your bloodstream because that’s the critical time, right? It’s called the anabolic window. That’s the critical time by which, after you finish your training session, your body is most receptive to nutrient intake. There’s been a lot of studies done on this. To be honest with you, the studies are very conflicting. You know, some scientific papers say that it’s not essential to get your 30, 40 grammes of protein within 30 to 60 minutes after your workout. There are other studies out there which say that it’s critical. So I always stick to the side of being conservative, and just get your 30 to 40 grammes of whey protein or even casein for that matter, post-workout.
So that’s all I wanted to really talk about. Yeah, so look, if you’re looking at training, definitely get onto whey protein or casein. You can take casein before you go to bed, or you can take egg protein before you go to bed. It allows your body to be primed with amino acids throughout the night so that your muscles have a continual supply of amino acids throughout the night. But yeah, that’s all I have to add. So if you have any questions, please reach out to me: firstname.lastname@example.org. I wanted this to be a very quick audio, and I managed to get through this without biting my tongue off, so … But otherwise, thank you very much for listening, and I will speak to you very soon.