Protien , Protien or Protien

Whey protein, Soy protein, Casein Protein, Bodybuilding formula, meal replacement shakes with all of these options who knows where to turn?   It really depends on what you are looking for in a protein powder. For the purpose of todays article I am going to assume you want something that will sustain hunger, maintain muscle mass so that you have an increased metabolism.  I am going to focus on 3 of the main proteins, Whey, Soy and Casein.

First lets review the functions of protein in our diet. I could say that Proteins (also known as polypeptides) are organic compounds made of amino acids arranged in a linear chain and folded into a globular form. The amino acids in a polymer chain are joined together by the peptide bonds between the carboxyl and amino groups of adjacent amino acid residues. The sequence of amino acids in a protein is defined by the sequence of a gene, which is encoded in the genetic code . OR I could say that protein helps to rebuild your muscles and sustain a high metabolism. It repairs damaged cells and makes new ones; it is used in the production of hormones, enzymes and other body chemicals.  The last very important fact that I want you to get out of this article is that your body does not store and save extra protein for later, you need constant small amounts of incoming protein to maintain a healthy body as well as nice muscle tone AND a high metabolism.  I always recommend that you first find your protein in nature, but let’s face it we are busy, stressed and looking for a way to cut corners from time to time. Protein shakes are a great way to stay away from the drive through or rushing to the pantry for crackers, cookies or your kid’s candy for that mid afternoon boost.
Let’s start whey protein, is an animal bi-product, it is made from cows milk. It used to be the waste product of making cheese, these days it is said to be a co-product.  If you are not opposed to animal products this is a good choice, for pre workout energy and muscle repair. It has also long been theorized that why protein can reduce the risk of many fatal diseases such as cancer and tumors, and is being experimented with as a treatment for several diseases.  It will never hurt to throw alittle whey into your diet, it is a fast burning protein so it is optimal for pre workout and as a quick snack and it has less fat than most meats.

Soy Protein is a good alternative for people looking to substitute animal proteins. It comes from the germination of the soy plant. The problem with soy is that the increased amounts in our diets over recent years can lead to certain health concerns including a link to breast cancer.  Soy contains dangerous levels of plant estrogens. Even though plant estrogens are not identical to human estrogens it creates a breeding ground for breast tissue proliferation, which is widely accepted as marker for breast cancer.  If you are told that soy is good for you because of the longer life span and the lower breast cancer rate in Asians who are thought to have a high soy diet know that is in fact not a true statement.  Asians use soy as a condiment not as a staple in their diets.  Foreign countries are putting warning labels on soy products for higher risk of breast cancer, just like the ones you see on cigarette cartons. Soy corporations have large marketing budgets, good marketing doesn’t equal healthy food. If you are a soy addict and are skeptical about this information I would encourage you to read The Whole Soy Story: The Dark Side of America’s Favorite Health Food by Kaayla T. Daniel, PhD.

Lastly we have Casein protein is another animal bi product, it too comes from cows milk and is commonly referred to in the health industry as the “slow protein”. As I mentioned earlier protein is the one nutrient that you need constant small amounts of to sustain healthy muscle mass. Casein is referred to as slow because it turns to a solid in your stomach and takes a long time to digest. It can take 3-4 hours for casein to digest (synthesis and enter the blood stream) as opposed to 40 minutes for whey protein.  For this reason it is a great protein to take before bed to help aid in the rebuild and strengthening of muscles, it is also a great protein to have as a small snack before bed on days you come to boot camp the next morning. It will give your muscles some ump through the vigorous hour.  

Researched enough and you can find a link to cancer from any food source. Do you remember when you weren’t supposed to eat eggs? Now they are recommending a few servings a week. Do you remember when you weren’t supposed to have butter? Now real butter is better to have than fake butter because of the chemicals. Do you remember when you weren’t supposed to eat corn because of the high sugar content……. Well I am going to try real hard not to climb up on my soup box for this one but it is a vegetable, and I say EAT YOUR VEGGIES. My point is at one time or another a lot of foods have been under suspicion of doing us harm.  Protein powders are no different, so after reading this article and deciding its just better to just never eat again here is what I hope you got from it. Protein powders, all protein powders should never be abused. However, they are an extremely low fat source of protein that can COMPLEMENT a healthy diet. Use protein powder as a fall back to eating crap, use whey protein before a workout and as a quick snack in the middle of the afternoon and use casein at night when you have the after dinner munchies to help keep you on track.

Yours in better health
Katie Stumbo