What is the Best Protein Supplement?
What is the best protein supplement? I say WHEY – all the way!
Most professionals in fitness, nutrition and medicine will tell you 80-90% of positive results in an exercise program are due to nutrition and only 10-20% from the exercise itself. Training is still vital, but you can’t out-exercise a poor diet. Think of exercise as the spark, and nutrition as fuel for your metabolism.
Think of exercise as the spark, and nutrition as fuel for your metabolism. Share on XI originally began researching whey protein to find out the optimum amount to consume in conjunction with strength training. It was a pleasant surprise to learn whey offers other powerful health benefits besides building muscle.
Proteins build, repair and maintain
Proteins are nutrients that are critical to building, maintaining and repairing body tissues such as skin, internal organs and muscles. Proteins also comprise the major parts of our hormones and immune system.
The building blocks of proteins are substances called amino acids. There are 22 amino acids considered vital for health. A human body can make 14 of these amino acids. The other eight are referred to as essential amino acids and must be obtained from diet. Proteins are found in all types of food, even veggies. However, only meat, eggs, cheese and other foods from animal sources contain complete proteins, meaning they provide the eight essential amino acids.
Lifting weights does not build muscle (gasp!)
Resistance training is a catabolic activity, which means it tears muscle down. Torn down muscle will repair and grow back stronger and larger – if protein is provided soon enough to support the recovery. When recovery is not supported adequately, the result is muscle-loss and soreness.
Muscle protein synthesis is highest immediately following exercise and drops over time.
Researchers noted in the journal Nutrition & Metabolism: “The synergistic enhancement of pre-existing resistance exercise-induced elevations in MPS (muscle protein synthesis) by protein provision is greatest immediately post-exercise and wanes over time, but may still be present up to 48 h later.”
The most effective way to signal protein synthesis is with an amino acid called leucine. Whey has the highest concentration of leucine.
Whey has the highest concentration of leucine
Leucine is a branched-chain amino acid (BCAA) that serves multiple functions, one of which is signaling mTOR (Mammalian Target of Rapamycin) to increase protein synthesis.
The highest concentrations of leucine are found in whey protein concentrate. The cost per serving and portability make it an attractive choice for those who are not intolerant.
| Whey Protein Concentrate | 8.0g |
| Raw Cheddar Cheese | 3.6g |
| Lean Beef | 1.7g |
| Salmon | 1.6g |
| Almonds | 1.5g |
| Chicken | 1.4g |
| Chick Peas | 1.4g |
| Raw Eggs | 1.0g |
| Egg Yolk | 1.4g |
| Sheep Milk | 0.6g |
| Cow Milk | 0.3g |
According to Ori Hofmekler, author of The Warrior Diet, you need about 8-16 grams of leucine daily to build muscle. That’s only 3 oz of whey, but would take 16 eggs or a pound and a half of chicken.
Maintaining muscle requires about 1-3 grams of leucine per day, according to Hofmekler.
His review strongly urged getting leucine from food only as “free leucine” (from supplements) is not effective, can cause severe hyperglycemic reactions and insulin resistance.
Whey is the most bio-available protein
| Protein Source | Bio-Availability Index |
| Whey Protein Isolate Blends | 100-159 |
| Whey Concentrate | 104 |
| Whole Egg | 100 |
| Cow’s Milk | 91 |
| Egg White | 88 |
| Fish | 83 |
| Beef | 80 |
| Chicken | 79 |
| Casein | 77 |
| Rice | 74 |
| Soy | 59 |
| Wheat | 54 |
| Beans | 49 |
| Peanuts | 43 |
For maximum muscle repair and growth, aim for protein sources in the top half of the list.
Whey helps you produce the master antioxidant
Better protein synthesis and bio-availability are not the only benefits of whey. It also helps your body produce a powerful antioxidant called glutathione.
Glutathione has been called “the master antioxidant.” It is found inside every single cell in your body and is also especially important for liver health. Also, your body’s ability to produce glutathione decreases with age.
Dr. Mercola explains the connection between glutathione and whey:
“Glutamylcysteine is a bonded cysteine molecule (cysteine plus glutamate) that naturally occurs in Bovine Serum Albumin – a fragile immune component of the whey. This unique cysteine is exclusive to whey and rarely appears in other protein foods – which makes whey protein the best glutathione-promoting food source. Furthermore, whey provides critical co-factors, immunoglobulins, lactoferrin and alpha Lactalbumin (also a great source of cysteine), which together help create the right metabolic environment for high glutathione activity.”
As the master antioxidant, glutathione is vital to eliminate free radicals; very reactive particles that damage cells.
Free radicals usually originate during the metabolic process, but can also come from exposure to environmental toxins, like mercury and chemicals. They are so destructive that our body needs a network of defenses to neutralize them. According to Dr. Mercola, “This antioxidant network is composed of numerous components that include vitamins, minerals and special chemicals called thiols (glutathione and alpha-lipoic acid).”
Note that glutamine (an abundant amino acid) and glutamate (an amino acid neurotransmitter) are different, though often confused with glutathione because the names are similar.
Exercise also helps boost glutathione levels, so the best strategy is to combine exercise and the consumption of whey.
On the other hand, glutathione supplements can actually be harmful. Dr. Mercola explains: “The human body is programmed to self-produce its own antioxidant enzymes such as glutathione and SOD (superoxide dismutase, the first antioxidant mobilized by your cells for defense). And synthetic supplementation of these compounds actually signal your body to stop its own production – which leaves you dependent on synthetic substances (supplements or drugs).”
Glutathione levels can be enhanced with alpha lipoic acid from red meat and organ meats. Also, vitamin D can enhance intracellular glutathione.
The takeaway is that it’s best to get your glutathione from food and exercise.
Whey comes from milk so why not just drink milk?
Aside from the pitiful leucine content, compared to whey, there isn’t much fast-absorbing protein in milk. What little there is gets denatured during pasteurization. The milk becomes inflammatory. This is also true, and often even worse, when the the milk is organic and “Ultra Pasteurized” or “Ultra High Temperature” (UHT) processed.
The ratio of protein within a glass of milk is about 20% whey to 80% casein.
According to Dr. Josh Axe: “Pasteurization denatures milk in multiple ways. The process destroys vitamin A completely and destroys about 38% of B vitamins. It weakens or destroys vitamin C. It destroys the enzyme phosphatase, which is needed to absorb calcium. It alters or destroys many amino acids, reducing the digestibility of protein in milk by 17%. Alterations in milk proteins can often trigger an immune response.”
Dr. Axe adds, “UHT products are especially denatured. You will often see that organic milk sold in stores is Ultra Pasteurized. The very high temperatures used in UHT products alter and destroy proteins and enzymes to a very high degree. UHT milk is so unnatural that bacteria won’t go near it. It can last without refrigeration for up to 50 days in plastic bottles and up to 6 months in aseptic containers.”
Dr. Axe continues, “When we eat or drink foods that have been pasteurized and homogenized, the increase in unusable proteins forces the body to quickly use up many enzymes and other vital nutrients to process it. Pasteurized milk can lead to nutritional deficiencies. Protein, fat and sugar particles in denatured milk easily pass through the intestinal lining and cause inflammation and allergic reactions.”
There are other factors as well. Milk contains lactose or milk sugar. It’s a combination of glucose and galactose, even if it’s organic and grass-fed. Dr. Joseph Mercola says, “This can be a problem if you struggle with insulin resistance.”
Look for cold processed whey from grass fed cows
Not all whey is created equal and a lot of it on the market is downright destructive to your health. Here’s what to look for.
- cold processed
- concentrate (not isolate as it is usually heavily denatured and inflammatory)
- grass fed
- hormone free
- made from unpasteurized (raw) milk – only whey produced from raw milk has glycomacropeptides (GMP), which has amazing immuno components that are critically important for your gut flora.
- sweetened naturally and without sugar.
- USDA Organic (not mandatory but ideal)
- water soluble – Heat and acid damaged protein will be insoluble in water. Manufacturers add chemical flavors and detergents to restore solubility.
Concentrate – good. Isolates – bad.
Dave Asprey is an expert on whey protein. He explains that protein concentrates come from putting the whey through a fine filter. The filter allows everything through except the proteins, lactose, and fats that are chemically attached to them. He says, “People who have lactose intolerances often don’t do well with concentrates for this reason. At the same time, the body is able to use the proteins in concentrates easily because they’re attached to the sugars and fats (this is how protein is available in food). Concentrates are anywhere from 25% to 80% protein.”
Dave goes on to say: “With isolates, the concentrate is further processed through acid extraction or cross-flow extraction. This separates the proteins almost entirely from the lactose and fats making isolate a more comfortable choice for the lactose intolerant. At the same time, this chemical processing method creates a substance that more foreign to the body. In nature, protein typically comes packaged with fats in the form of lipoproteins, and sometimes they are bonded to carbohydrates in the form of glycoproteins.”
Dr. Mercola expounds further: “Processing used to produce whey isolates produces damaging D optical isomers, which are not designed to be in your body. Depositing these D proteins in your bone, brain and muscle is associated with accelerated aging. Accumulation of D proteins in the brain has been linked to Alzheimer’s and Parkinson. Additionally once the fat has been removed from whey protein isolate, you lose some of the most important components of its immunological properties, such as phospholipids, phosphatidylserine and CLA. All of the IgG immunoglobulins, which are an excellent source of glutamine and glutamylcysteine, are also bound to the fat globule, and therefore lost in the processing of whey isolates.”
Consume whey 30 minutes before and 30 minutes after training
This is ideal, but it’s really not that big a deal if you can’t drink your protein shake right away.
Dr. Mercola says: “Ideally you’ll want to consume the whey about 30 minutes before your workout…” “The whey meal will stop the catabolic process in your muscle and promote protein synthesis towards recovery and growth. If you have done a strength training workout you can repeat the dose about one hour later.”
That said, a new study suggests there is a much larger window and that consuming whey not only immediately following your workout but also for up to 48 hours after resistance exercise may still offer some benefit.
According to the study: ” … since resistance exercise increases MPS for up to ~48 h [hours] consumption of dietary amino acids 24-48 h post-exercise recovery would also likely convey the same synergistic effects on MPS [muscle protein synthesis] as those that are observed when amino acids are provided immediately after resistance exercise.”
How much whey per day?
Quality whey concentrate tends to cost around $30 for 12 oz. so I wanted to know how much to eat per day.
I have elected to go with an average because recommendations are all over the place. I use 20g before training and 20g after training. This also happens to coincide with the amount recommended on most whey packaging.
A recent study published in the journal Medicine and Science in Sports & Exercise demonstrated that consuming whey protein (20g protein / serving) 30 minutes before resistance training also boosts your body’s metabolism for as much as 24 hours after your workout. In practical terms, consuming 20 grams of whey protein before exercise and another serving afterward will most likely yield the double benefit of increasing both fat burning and muscle build-up at the same time.
Researchers in the journal Nutrition & Metabolism wrote: ” … in terms of current recommendations it appears that consumption of ~ 20–25g … of a rapidly absorbed protein may serve to maximally stimulate MPS after resistance exercise in young healthy individuals.”
Ali Kuoppala of anabolicmen.com, an expert on protein and testosterone, says: “I honestly wouldn’t even recommend protein powders. The way I see it, it’s just that the companies which sell them are making some big time bank of off people who believe that they need to have that protein drink after a lifting session, if they don’t, the whole workout was useless. Just get your protein from fatty cuts of meat, and if you absolutely can’t meet your daily goal from animal sources, then maybe take a sip of casein before bed, or whey after a workout.”
Greg O’Galliger of Kinobody tends to be very evidence-based in his approach to fitness. He suggests 40g of whey protein as part of one of his meal options. He’s not asserting any kind of minimum or maximum. I just noted the specific amount. However, in a reply to a reader question, Greg also said, “You actually don’t need to consume protein shakes. Just get your protein from whole food. Meat and eggs and such.”
Michael Matthews of Muscle for Life says that the usually recommended dose of 20 grams of protein powder pre and post workout doesn’t apply to everyone equally. He points to a study showing that, in the elderly, 35-40 grams of post-workout protein stimulates more protein synthesis than 20 grams.
Michael also says your hormonal profile is a factor: “Anabolic hormones like testosterone, growth hormone, and insulin-like growth factor 1 (IGF-1) stimulate muscle protein synthesis. If your body has high levels of these anabolic hormones, it will be able to make good use of higher amounts of protein than someone with lower levels.”
His final conclusion: “So, while 20 grams of protein might be enough to stimulate maximum protein synthesis under certain conditions, this won’t hold true for everyone. Personally, I include between 30 and 50 grams of whey protein in both my pre- and post-workout meas, which is likely to stimulate maximum protein synthesis for the meals.”
The Whey I Use
I have tried many different kinds of protein supplements. The ones that seem to work the best without causing digestive issues are these two:
Tera’s Whey Organic Whey Protein, Dark Chocolate, 12 Ounce
Bulletproof Upgraded Whey Protein
I tried Dr. Mercola’s whey. The ingredients are well thought out, but I had a few digestive issues.
Dr. Mercola: Miracle Whey Chocolate Protein Powder 1 lb
What whey do you prefer? Leave a comment below and join the conversation!
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Additional Resources
hey Jeff, nice article and thanks for the link, small correction though: the article at anabolicmen.com is not written by Chris Walker, even though I know for a fact that he has the same opinions about protein than I do 🙂
Cheers!
Ali kuoppala, the owner of anabolicmen.com
Wow! Awesome to hear from you Ali! I read your work all the time and learn a ton. The attribution has been corrected. I was wondering how I messed that up. I think it was the Test Shock ad that threw me off. I will be more careful in the future. Thank you for the most gracious heads up!
Jeff
Wellness Repair