5. Does the protein product live up to its label claims?
Unfortunately this problem is more wide spread than people think. Through either carelessness or plain cheating to make more money far too many protein product suppliers’ products don’t meat their label claims. This is really sad because we buy a product in good faith and trust that what we are paying for is what we are getting. You can check out some of the products quality on independent tests done on:
ConsumerLab.com - independent tests of herbal, vitamin, and mineral supplements
Suppliers can cheat by declaring a higher protein content than is actually in the products and then adding sugar etc as a filler, using Soya or milk protein as an ingredient but saying its 100% whey protein etc. This can be via declaring a higher percentage of protein than is physically in the product, using cheaper protein (Soya, casein etc.) mixed with whey but saying it’s a 100% whey protein, or even adding cheap fillers such as maltodextrin.
The only thing to do to make sure you are getting what you pay for is to firstly ask the supplier for an independent analysis and if they wont or cant give you one then that says something of their quality control, secondly only buy from companies with a reputation to loose and lastly if the price sounds too good to be true then it probably is!
Furthermore another reason why to buy form a reputable supplier and not the cheapest is that with increased quality control then there is less change of illegal substances finding its way in to your Whey protein supplement. A few years ago a report was published that showed several sports supplements contained substances that would cause you to fail a drugs test!
6. How best to use Whey protein products? Whey protein powder vs. real food
Whey protein supplements can never replace the health and performance benefits of protein from good organic meat and fish. However the optimal time to ingest protein is right after training. Its here your muscles are “hungry” for protein for repair and growth and carbohydrates to replenish your energy levels, at the same time your enzymes and hormones such as insulin are primed to optimize recovery from training. Consuming a carbohydrate and protein meal immediately after training or competition results in a large secretion of the hormone insulin (transports nutrients such as glycogen, amino acids, etc. from your blood to your muscles) and activates the enzymes that help in this transportation process. This period lasts for about an hour after training and scientists have called it the “window of opportunity”.
This “window of opportunity” is in fact evolutionary advantage passed onto us from our ancestors. It gave ancient man a better chance to survive, because his body recovered faster from physical exertion. This meant he was better able to find food or fight off a hungry tiger etc. that presented one of his many dangers.
For most people it’s often not practical or palatable to take a protein rich food such as a chicken breast or boiled egg with them to training and most people are not hungry after training. Therefore to take advantage of this “open window” whereby you can rapidly supply your body with protein if real food is not an option for you then I suggest eating a piece of fruit and consuming 40g of an natural non-denatured whey protein powder that conforms to the standards above. This is the only time you should use a whey protein supplement as the health focus should be on real food, which not only contains protein but also vital nutrients that protein powders don’t!
Sportsmen and people on a diet are often tempted to add protein products to increase the protein content without adding too many calories at the same time. The result can be a diet unnaturally high in protein, something that is unnatural and unhealthy. In nature protein always comes with fat and fat soluble vitamins. Protein requires vitamin A and other fat soluble vitamins for its metabolism and a diet too high in protein without adequate fat rapidly depletes vitamin A stores. This can lead to serious consequences such as heart arrhythmias, kidney problems, autoimmune disease and thyroid disorders. Diets too high in protein also cause a negative calcium balance, where more calcium is lost compared to the amount taken in, a condition that can lead to bone loss and nervous system disorders. Its ok to use a whey protein powder after training but don’t live off the stuff, or you could risk serious health consequences.
Furthermore when you buy a quality “live” whey protein it’s important to mix it up correctly in order not to damage the fragile whey proteins. With this in mind DO NOT use a conventional electric mixer or blender, they will denature (destroy) the bioactivity of the protein, simply use a spoon or shaker and carefully mix the protein with water. NEVER mix the protein with fruit juice. The acidity of the juice will denature the bio-activity of the proteins.
7. What protein products should I use?
Make sure this whey protein powder is 100% natural and not chemically enhanced with artificial sweeteners such as aspartame etc, synthetic colors, flavors or other nasty ingredients. None of these ingredients has ever been shown to be safe for humans to consume. For these reasons don’t buy any of the popular “brand name” commercial protein products!
A simple test to determine if your favorite whey protein powder has been denatured or damaged in the manufacturing processing is to
fill a clear glass (so you can see through it) with 400 ml of room temperature water. Sprinkle one serving (max 30g) of the product on the surface of the water and let it sit for 30 minutes without stirring it. Look for the following:
A. If the powder remains on the surface then you can consider your product NON-DENATURED. This means it is not damaged and therefore, will serve your body.
B. If the color of the water turns murky and/or a powder is seen at the bottom of the glass, then you can consider your product highly Denatured (of little value!).
It is also important to note that as a container of whey protein powder is opened and closed over and over, it becomes oxidized; progressively losing it’s original bioactivity. That said, if you are going to purchase a custom whey protein product, you will be better off requesting multiple small containers than one large one that will be repeatedly entered. It’s more expensive but again you get what you pay for!
So there you have it follow these 7 essential steps before buying a whey protein product to make sure you get a quality protein powder. Before we conclude this article lets have a look at the science to back up the benefits of whey protein powders.
Science shows your Whey protein product works or does it?
There are thousands of scientific studies showing both the sports and medical benefits of whey protein powders. However the raw ingredients used in these studies is high quality medical grade whey protein powder and not the cheap highly processed whey used in 99% of the whey protein products on the market. Therefore great care must be taken not to confuse the research on medical grade, high quality whey protein isolates with cheap and poor quality whey proteins. Far too often supplement company’s site research to back up the quality of their products when in reality you are comparing apples and oranges or a quality whey protein powder with a garbage one! So don’t believe the marketing hype of manufacturers ask them to prove what they say before you part with your money!
Health benefits of “live” non-denatured whey protein
Recently, scientists have discovered that certain proteins, specifically proteins from whey, actually possess unique biological activity. Most importantly, this activity can be preserved as the protein passes through the digestive tract and into the bloodstream. Unfortunately these proteins are very fragile, and as discussed above loose their biological activity through the normal processes employed in milk production. When these proteins loose their biological activity, they are referred to as denatured proteins.
However non-denatured “live” whey proteins have a wide range of immune-enhancing properties and also have the ability to act as an antioxidant, antihypertensive, antitumor, antiviral and antibacterial substance. A number of clinical trials have found whey protein may potentially reduce cancer rates, combat HIV, improve immunity, reduce stress and lower cortisol, increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, and improve performance, to name a few of its potential medical- and sports-related applications.
One of whey protein's major effects is its apparent ability to raise glutathione (GSH). The importance of GSH for the proper function of the immune system cannot be overstated. GSH is arguably the most important water-soluble antioxidant found in the body.
Conclusion
Never replace real food with any whey protein product regardless of how good it is! Nothing is better than organic, free range, grass fed animal foods or ocean caught fish for providing your daily requirements of quality protein and the nutrients that come with it!
However “live” non-denatured whey protein has the highest biological value of any protein, it is not only excellent for speeding up the recovery process after training but also has the potential to help in the treatment disease. There are many whey products available; therefore it is highly advisable to have in writing from the manufacturer, the treatment of the cows, the entire processing the milk undergoes and if cheese is part of the original production. Before buying a whey protein product make sure that:
1. The whey protein comes from grass fed cows that are disease-free, pesticide-free, chemical-free, hormone treatment-free and GMO-free.
2. The milk used to make the whey has not been pasteurized or processed at high temperatures that destroy all the goodness in the milk.
3. The processing of the whey protein is done at cold temperatures and in a way that doesn’t damage the fragile protein fragments
4. The whey protein is not a by product of a cheese making process that damages the proteins
5. Carefully read the ingredients on the whey protein powder and make sure it only contains whey protein, with no unnatural additives such as synthetic colors, flavors, thickeners or artificial sweeteners.
6. You buy a whey protein product in a smaller tub so that it gets used quickly stopping the protein from being damaged when in contact with the air.
7. Never buy protein bars or ready made shakes they have all been highly processed and not something you should consume. Plan ahead and prepare food ahead of time so you have a snack or meal if need be. If you are going to use a sport or nutrition bar then the best one on the market is the organic food bar!
Unfortunately if you follow the above guidelines then 99.9% of the protein products on the market should not be used. Furthermore I would never buy a popular “brand name” protein product from the USA because the milk standards in the USA are whey below those of the EU.
Only use a whey protein powder after training, it is the only time you need it. At all other times real food is what your body wants for health and fitness. Never use a whey protein product as a meal replacement and be careful if you have a known allergy or intolerance to dairy products. You now have the knowledge to not only buy a quality whey protein powder, but also when and how to use it as a supplement to real food to get the most out of your training. Good luck!