Whey Protein
Whey protein basically comes from milk. It is a complete protein that contains all 20 amino acids and all nine essential amino acids (i.e. amino acids that must be obtained in the diet because the body cannot make them using other amino acids). Whey protein empties from the stomach and is absorbed into the bloodstream from the intestine faster than other proteins. Moreover, whey protein contains especially high concentrations of amino acids that are metabolized at high rates during exercise—most notably glutamine and leucine. There are three kinds of Whey Protein in the market today, they are:
- Isolate-Whey Isolates are filtered milk proteins. Whey is a by-product of the cheese-making process. Its protein-rich contents can be filtered to yield a concentrated or isolated whey protein. Isolates are filtered enough to become lactose free, carbohydrate free, fat free and cholesterol free. Isolates also have the highest protein content per serving.
- Concentrate- The protein availability in whey protein concentrate is more varied and lower than that of whey protein isolate. Whey protein concentrate also is noticeably higher in levels of lactose. If anyone is lactose intolerant, it is important to seek advice from a medical practitioner before considering to take whey protein.
- Hydrolized- Hydrolyzed whey protein is a type of protein found in infant formula and medicinal protein supplements that have recently found its way into common store bought weightlifting protein supplements. Basically, on the microscopic level, these branch chain proteins are broken down into many smaller segments. Because of this, the chance for allergic reaction is limited. Hence, the reason it is used in medical and infant products. Of course, this reduction in the chance for an allergic reaction makes it a desirable product on the commercial marketplace. Needless to say, the sales of hydrolyzed whey protein have been quite solid and continue to sell well.
I have used Optimum Nutrition, 100% Whey Gold Standard, Dymatize elite Gourmet Protein and Myofusion. Right now, I am currently using American Pure Whey Protein Isolates 10lbs. for $62?? Why not? lol!
Casein
Casein is a slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off. In fact, studies with this undenatured form of isolated casein protein have demonstrated it to sustain steady amino acid elevations for an incredible 7 hours. It was shown to offer a strong anti-catabolic effect not noticed with fast digesting whey protein, and actually fostered a much more positive overall net protein balance in comparison.
Soy Protein
Soy protein has been used since 1959 as ingredients for its functional properties in a variety of foods such as salad dressings, soups, vegetarian foods and meat imitations. Its functional properties are emulsification and texturizing. Recently the popularity of soy protein is increasing, mainly because of its health benefits. It has been proven that soy protein can help to prevent heart problems and many countries allow health claims for food, which are rich in soy protein.
Essential Fatty Acids/Omega 3 and 6
Essential Fatty Acids and Omegas are required for proper growth and metabolism, and they are just as necessary for good health as any vitamin and mineral. Nutritional science currently recognizes two kinds of EFAs, omega-3 fatty acids and omega-6 fatty acids. Most scientists now believe that a reasonably high intake of omega-3 fatty acids offers significant protection against this country’s leading cause of death, cardiovascular disease and many other health benefits.
Multi-vitamins
Multivitamin and mineral supplement is one of the most important things you can do for wellness. Experts agree that supplementing your diet with a good multi-vitamin and mineral supplement makes sense for maintaining health. For the human body to perform at its maximum potential, it must receive many vital nutrients daily including vitamins and minerals. Becoming deficient in just one of these essential vitamins or minerals breaks down the metabolic pathway that produces optimum efficiency and overall health. Daily consumption of a high-potency multivitamin/multimineral formula may help ensure the presence of essential cofactors necessary for thousands of metabolic processes within the body.
Creatine
Creatine supplements are used primarily as an ergogenic aid by athletes and bodybuilders. Many studies support creatine supplements use as safe and effective muscle builders, fueling their popularity and variety of forms. Specifically, creatine supplements have been shown to increase strength and performance by playing a key role in the transfer of energy to muscles by converting to phosphocreatine (creatine phosphate), allowing more ATP production to occur for short energy bursts such as sprinting and weightlifting.
CREATINE IS NOT A STEROID !!
I will recommend Micronized Creatine Monohydrate since it is the most researched type of creatine.
AMINO ACIDS
if adequate amino acids are not available during an intense workout, the body may start to cannibalize muscle tissue to make up for the deficit.
Preworkout, intraworkout and postworkout amino acid supplementation maximizes the anabolic window which is vitally important for maintaining positive nitrogen balance and building muscle mass. There are two kinds of Amino Acid supplements in the market today, they are:
Preworkout, intraworkout and postworkout amino acid supplementation maximizes the anabolic window which is vitally important for maintaining positive nitrogen balance and building muscle mass. There are two kinds of Amino Acid supplements in the market today, they are:
BCAA (Branched Chain Amino Acid)
BCAA are building blocks of muscle mass and size. Metabolized directly in the muscle, BCAAs, may improve nitrogen retention by sparing other amino acid groups for repair and rebuilding. The Branched Chain Amino Acids (BCAA's), so named because of their unique branched chemical structure, are essential in that the body cannot make them from other compounds. In recent times, these amino acids have been investigated for their potential anticatabolic (preventing muscle breakdown) and anabolic (muscle building) effects.
EAA (Essential Amino Acid)
(EAA) profile, is designed to deliver the correct ratios of key essential amino acids required for igniting the anabolic drive via increased muscle protein synthesis and decreased muscle protein breakdown. Recent research has shown that, following resistance exercise, only EAAs are needed to spark protein synthesis - non-essential amino acids (NEAAs) are not required and are effectively wasted. EAA are not produced in your body and must be supplemented through diet. The essential amino acids must be available in the body simultaneously and in the correct proportions for protein synthesis to occur.
I am using Scivation Xtend Refreshing watermelon(taste like jolly rancher) or Controlled Lans Purple Wraath Juicy grape flavor. Both are good, I just switch it up for taste. I use this as a pre-workout or drink it during training.
