Mèdico Cirujano

COMPLETE GUIDE TO

PROTEIN

AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING

v3.0

THE
PROTEIN

A QUICK LOOK AT THE DIFFERENT TYPES

BASICS

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Whey Proteins

The undisputed king of proteins. Here’s why:
whey proteins are quickly and easily digested (hence the “fast-acting” description that
they’re often given), they are loaded with Essential Amino Acids (EAAs)–includingthe three
Branched Chain Amino Acids (BCAAs), and they
contain subcomponents (microfractions) that
appear to provide benefits above and beyond
amino acids and elemental nitrogen. Whey proteins are available in several forms. The most
basic is whey concentrate. Whey protein isolates have much of the fat, lactose and other
undesirable elements ‘isolated’ out. Whey peptides have beenhydrolyzed, or broken down,
for even faster digestion. So the purest and
fastest digesting whey proteins you can buy
are hydrolyzed whey protein isolates.
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Casein Proteins

About 80% of the protein in milk is casein.
Often referred to as a “slower-acting” or
“time-released” protein because it is digested and absorbed much more slowly than
other proteins, casein proteins are especially usefulwhen taken at bedtime and during
other prolonged periods without eating.
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Egg Proteins

Ask any dietitian, “What’s the best source
of protein?” and eggs will probably top the

THERE WAS
A TIME...

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list. Most nutrition textbooks refer to eggs
as the “gold standard” for protein quality.
With loads of EAAs and some of the highest
scores of protein quality, we’re notgoing to
argue. Naturally dairy-free, eggs are a great
alternative to whey, casein, and whole milk
proteins for those with milk allergies or severe lactose intolerance.
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Blended Proteins

If you can only afford one type of protein, consider going with a blend. Combining faster-,
intermediate-, and slower-protein sources,
blended proteins give you more sustained
protein digestion thansingle-source proteins like whey, casein,or egg.
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Recovery Proteins

There are moderate calorie, fast-acting protein and carbohydrate combinations specifically designed to be consumed immediately
after workouts when nutrient needs are
great and glycogen and muscle protein resynthesis are at their peak. Many also contain whey protein hydrolysates and supplemental ingredients like creatine,BCAAs, and
glutamine to further aid the recovery and
rebuilding process.* This may also include
complementing ingredients like, creatine,
betaine and micronized amino acids to assist
with your muscle building goals.*

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when getting a little extra protein involved tossing back

raw eggs a la Rocky Balboa. Even if you could stomach the texture, there was always the very
real threatof food poisoning. Thankfully, those days are long gone. In the past two decades,
proteins have become much safer and more convenient. They’re quite a bit tastier too. High
protein foods and supplements have infiltrated the Internet, store shelves, and the daily
regimens of athletes – all for good reason. Research shows that eating protein helps build
muscle and, in some cases, burns fat too.There are almost certainly other yet-to-be-proven
benefits. We just don’t know what they are yet. As the scientific story unfolds, it’s becoming
increasingly clear that different proteins offer different benefits, so try to work in as many
different types as you can.
-INTRO-

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended todiagnose, treat, cure, or prevent any disease.

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timing

MAKING
YOUR

SELECTION
Q
A

: What is the difference between

faster, intermediate, and slower acting
proteins?

WHEN IT COMES TO PROTEIN, it’s not just what you take; it’s when

you take it. Although the human body processes protein every time that you consume
it, there are certain instances when your system is more...