Post by Steve Gardener on Apr 25, 2009 8:12:28 GMT
Types and grades of protein
The very quick 101 on protein
101.1: Muscle, strength, power... that's why you are here right? Ok. So next... muscle is made from amino acids and water (yes water) and very, very small amounts of connective tissue. Let's focus on the amino acids.... amino acids are mostly made from nitrogen and nitrogen / amino acid rich foods include most meats, milk, cheese, eggs, some beans and the like.
101.2: So yeah what next. The next stage is how much protein do you need... I've covered that in another article. Given that even the lowest figure suggesting articles and studies still seem to agree that hard training athletes (that's you I hope) need a teeny weeny bit more than Mr and Mrs Joe Average and many suggest far more we'll go with the next question...
101.3: how the hell do I get enough in? Loaded, plenty of wedge to throw around? Then get it from top grade steak, organic eggs and the like. What's that? You find necking 300g of protein or more per day from food damned hard work... you'd need to neck HOW MANY EGGS?? Good lord... go get yourself some protein powder to ADD to the food you're necking. Do NOT neck only protein powders because even though you might find it a darn site easier to neck three shakes there's a ton of good reasons, least of all is the missing macro-nutrients in some foods, for getting what you can without sweating it from food. Me? Three usual meals and three good shakes. When I'm flush and bothered enough to shop for it I'll get some nice lumps of meat (venison grill steaks which are not too big and are high in protein being one choice) to go with the shakes.
101.4: assuming we're not about to debate the finer points of how much is needed and from where (some say food only) lets go with the 'so where to get it from when looking at supplemental protein powder choices?'
Onwards
Soy proteins
As you'll see with the proteins to follow there are different grades. We will concern ourselves with the two most likely to be used in sports supplements: Soy protein isolate (in my opinion the only one worth bothering with) containing about 90 percent protein and is the most refined form of soy protein and Soy protein concentrate which is 70% protein (typically). Like my comments elsewhere studies and articles are still 50-50 as to the good or bad view. If you are a full on veggie then my comment, for not (poss edited when I read more) is 2 fold. 1) Minimise amounts to avoid the potential issues which use of Soy MAY throw up and 2) added a handful of full spectrum BCAA's to the diet. More as and when I read more or one of ya fills me in with some proper info (submissions wanted).
Goat milk protein concentrate/various
There are a few companies making some big claims for Goat milk products from a better bio-availability to being more allergen friendly. This article on rival protein company CNP's site seems to disagree somewhat and based on what they've said they've got my vote too: www.cnpprofessional.co.uk/blog.php/cow%E2%80%99s-whey-protein-versus-goat-whey-protein-blog-150.html
Casein protein/Milk Protein Concentrates
There are three primary forms of casein protein available: calcium caseinate (which is primarily used as a food additive and sometimes called sodium caseinate), micellar casein, and milk protein isolate/concentrate. Of the 3 the one that gets the most attention in our circles is Micellar Casein. But to the best of my knowledge there is no actual pure version of this available that we use. What is in fact sold, because of it's high proportion of MC in it, is the 3rd item listed - Milk Protein Isolate/Concentrate (just as with whey there is more protein in the isolate than the concentrate). It has a 80/20 ratio. In other words of the proteins found 80% are caseins and 20% whey.
Whey Protein
Unlike Casein protein which has differing forms AND grades most whey proteins are just graded according either protein percentage or the processing. The end result is still called Whey Protein.
Here's a link to a site with some info on how whey protein is produced (cos I cannot be bothered writing it out): www.wheyoflife.org/faq.cfm
Whey protein, in it's various forms isn't just used within the sports supplement industry. Indeed in spite of the growth in the sports supplement industry over the past few years we're still small fry compared to it's use in the baking and baby food industries. To be frank they PISS on our amounts. The Mars confectionery company alone uses more whey powder than all the UK sports supplement companies put together. If I was to guess I'd say from the concentrate sections of the market sporting products amount to about 5 or so percent of the total use. We just take it as it comes. Uses, as well as baby food, include boosting the protein content if meat etc has been lower grade than they'd like, as a glazing agent (the shine on a pork pie for example) and many, many more.
That said food grade whey products pretty much start at around 30% protein content and then slowly creep up 10-15% at a time to just short of the sports supp minimum of 75%. A few companies outside health food use the higher grades but it's minimal compared to the lower grade products.
Once we get to WPC75 we're in our territory. Usually it goes thus: 75, 80 and then 90. WPC 80 is our industry average and goes into, in some form, pretty much every flavoured protein drink we use. It is, if you like, our common benchmark. You will see 'as is' and 'dry basis' numbers occasionally creeping a few percent up or down (usually up) so one company might quote a 'dry basis' (with the moisture removed) 82% and another (moisture still present) 80%. For all intents and purposes these small differences mean bugger all. An extra 1-2% isn't more weight on the bar, or another 1/4-inch on the bicep - it's just a little more protein per penny.
So if 75 is at the start and 80 is the mark what comes next - that'd be Isolate. By definition it's 90+. With very low levels of carbs (as lactose - hence very useful for those with lactose intolerance) and fat (both not wanted by competing/dieting bodybuilders) and extremely high levels of protein. Most are around 90-92 with one company (muscleform) having an 'uber whey' protein claiming 97.7 (dry basis - but with 5% moisture as is... meaning 97.7 becomes 92.7%.... hmm - compared to it's 94% product (dry) and 90 (as is) it's only 2% 'better'. Whatever).
While some trainees do become obsessed on protein content, usually newbies, the question should always be... does this add more muscle? The short answer, with fractions, higher percentages of protein, less fat, etc is: probably no. Let's be generous and say 'yes' then ask 'how much'? I've stated elsewhere that the best form of protein is a blend (multi-species) with some added bits and bobs (digestive aids for example) and yet, by my personal estimation you'd be looking at a 5% increase in all the markers we look forward. When you factor in cost unless it's for a full on long period of time (not so helpful having the 'nuts' for a few weeks of a long ass year) and you can afford it, then it costs from 2-3 times for higher grade proteins (90+) to 4-5x as much for the blends - for that 5%. This is a pennies per gram vs return argument. The average Joe will not be able to do the higher grade / blend version enough justice to get his monies worth and it's still for 5% more. On the average Joe that 5-percent is, in muscle terms, 8lbs of total bodyweight (I've taken the man as being 176lbs and added 5%). Given our usual variations... doesn't seem all that. Again - spend 5x as much, maybe end up not wanting to neck 300+ grams a day of this product cos it's so damned expensive and maybe add 5-percent more... maybe. Hmm
CFM
You will, on occasion, see WPC or WPI with the letters CFM. It's a trademarked term used to describe a patented filtration method. The others involve heat, acid, the ion exchange method and filters. The CFM method uses ceramic filters (as opposed to plastic ones) which, combined with a few other tricks, means that CFM whey contains more of the micro/protein fractions (good qualities) such as Beta-Lactoglobulin, Alpha-Lactalbumin, Glycomacropeptide, Immunoglobulin, Bovine Serum Albumin, Lactoferrin – (approximate percentage in whey protein 1%), Lactoperoxidase, Lysozyme (info source http://www.whey-protein.com). Some of the fractions, in the right amounts (which may not occur in an optimal dose in the processed whey) have some very beneficial effects. The flip side is that the protein produced is typically 2x more expensive and the question becomes 'is the additional expense of having this in my diet giving me the returns I want?'. On balance the industry as a whole, all things considered, seems to rate it as being worth the extra buck.
Hydrolysed protein - the be all and end all?
In very simple terms hydrolysed protein is protein that has been treated with acids to break it down from long chains of aminos to short ones (long chain protein peptides to...). But... my god it tastes like pissed on cats ass! Those of you familiar with my thoughts on protein will know that I come from the - 'Get it down your neck and stop bitching, don't you wanna grow?' school of thought. But this was one nasty taste too much.
According to James at Muscletalk (http://www.muscletalk.co.uk/newsletter-0503.aspx) the hydrolysis process removes ALL (any) active fractions from the whey version (see CFM etc). He makes some other claims worth a look. It's quite brief.
Just this week I was sent a sample (indeed 2) of hydrolysed casein protein (with a greater than 20% degree of hydrolysis - hence the taste (higher equates to more bitter). I made up a sample according to my usual method. 100g (3 proper scoops) of powder in 300ml of water. Shake and neck... err no. Shake and take a teeny, tiny sip and then try no to spit it out. I knew immediately that 3 sweeteners being added weren't gonna help. It also did the deffated whey thing of slowly clear to a clear yellow fluid... hmm like piss then.
IF you are proper, proper hardcore, then it IS the nuts. The idea goes thus - you train like a monster in the gym and then in your full on post workout shake you add X amount (according to your requirements) to your carb of choice etc and then mash it down, all the time squinting and saying 'what the hell' ;D In that way, due to the 'predigested' (partially broken down) nature of hydrolysed proteins it's as fast into the system as it is possible for protein to be.
I'll need to confirm this but I think that Hydrolysed proteins are as rich in BCAA's as any you'll find regardless of form. At the worst it'll be a few milligrams either way.
Here's the things to look out for (see also James article). If hydrolysed proteins are the be all and end all and a company claims they are using them how come their product doesn't taste that bad? Well either they add a bucket load (and I really mean lots) of products to mask the flavour which, while making it consumable, kind of defeat the purpose of taking it i the first place. Or they aren't actually adding that much. From a commercial money making point of view this makes sense. With the 'not much' approach they'll have hooked you with their claim of using it in their product but been naughty by not giving you enough if that ingredient was what you wanted. The other, flavour issue, is kind of half assed. They gave you enough but then kinda ruined it. They, said company, know full well if it tastes rank you'll not get enough in (cos you'll puke it up or spit it out, or just not drink it) and so not buy it. Both are sort of understandable but not really doing the job right.
Addendum
Many of the finer point of my comments regarding how a product is produced, grades and so on might be argued by those with a vested interest (including me) but for the purposes of the essay I'm using broad stroke comments.
There will, for example, be small differences in amino acid profiles. How much?? Not really that great and definitely rarely worth making any difference. Regardless of the various claims made by those processing and those selling it direct few, if any, make so bold a statement to claim specifically that their particular ratio is 'better'. They use more broad terms which infer it (the word premium is so often used by companies as to be laughable - it infers, where I've seen it used, that said company is a market leader (in sales) or has the best product - when usually that's miles from the truth. Again as an example the three top branded, read high street (Tescos, Asda, H&B, GNC sell them) products ALL use 80 WPC with a little WPI added. ALL of them. None call themselves 'premier', 'premium', etc.
'Denatured' what does it mean?
In very simple terms the more processed that something is the less 'nature like' it becomes. A nice lump of steak is, in nature, raw and bloody. Cooking it denatures it but makes it easier to eat. Cooking it to the point where it becomes charcoal obviously is a process too far. With protein powders one could argue they are already pretty far along the denatured trail. But a few companies, those selling and those processing (for the sellers of course) make claims that their product has been produced using less harsh methods than others. CFM whey (see elsewhere) is one. The idea is, as you'll see, that more of the good stuff remains.
But... let's say you did this marvellous temperature sensitive not very harsh at all processing then instantized the product (makes it easier to shake, mix or blend) using heat... wouldn't that be an issue? You can see how it can get very complicated. The main question here is, regardless of treatment, can I absorb the protein etc contained and gain benefit from it? If it's an issue go with the least sullied and 'fucked about with' product.
Added extras - do they help?
The following is a short list of some of the many added ingredients used to beef up proteins: Digestive enzymes, pre and pro-biotics, fractions. See also tricks for what may have been added and what was already there and naturally occurring.
Obviously in the case of branded high street flavoured products you will also be looking at flavouring, sweetener and colouring. Indeed we use those. But you might also see thickeners added in the form of various gums (good and bad - also amount dependant). A few protein using customers can find that these may upset the stomach if found in higher levels but also if the customer failed to added the recommended ratios of liquids. Ditto a rare few having problems, including allergies, with some flavourings and not others.
Some naughty boys and girls, using contract manufacturing facilities as well as in house (more rare) also add in less nutritious fillers such as cellulose and the like. These had the advantages, for them, of being flavour neutral, thickening the product, being high in protein (if trading standards test for it for example) even though they aren't that, if at all, useful for you the customer. From the 'added' short list let's have a quick look. Some US products were tested and found to be wanting in a big, big way. One such company claimed that the contract co had chained the formula without letting them know. Now if you're a small firm you might not be able to test as often as you'd like but if you are a multi-million dollar company... do more tests.
The use of digestive enzymes and both kinds of 'biotics' (basically freeze dried, dead but useful friendly bacteria) are designed to assist you in getting as much from the product as possible. The thinking can be along the lines of 'customer is using a large amount of the product so this helps' or 'customer wants to get as much as possible from this expensive product he's not able to cane (cos it costs so damned much)'. Either way, at least in principle, it's a good idea. I've not actually seen any studies by those who do add it to their product (either using in-house testing or a linked to external test) showing better results with than without. Maybe we'll see some soon. It's also possible that the supplements industry follows trends from the rest of the food trade (who'd have thunk it?). We're back to the 'so no more weight on the bar and no bigger muscles' again? You can decide if you want to have it - it's your wedge of cash.
Marketing terms and tricks
Look for 'added X' as opposed to 'contains', rich in' or 'with'. Example: If company Z produces a flavoured WPC product and then on either the label, in their ads or both says 'with added L-Glutamine' I'd ask 'why?'. This is because unless they manipulated the ratio to an optimal level thus offering the athlete something extra I'd say 'but it already contains Glutamic acid'.
The same rule applies with the 'contains' etc references... again that's a 'so what', it's already in there and mentioning it to draw attention to the fact seems to suggest that their product has it and others do not. BS - they've ALL got it. If not I'd want to know why not.
From glossier the label, the coloured lids, to the huge 2, 4 and even 6 page ads in magazines there's a bunch of stuff done to suggest (note that term) that a product is better. Trust me a metallic effect shrink wrap type film and a red lid means sweet f' all to your gains. It means they've spent a small fortune adding 'shine' but that's it.
Regardless of my own interest in selling as much protein as possible (how else to buy nicer shinier things?) protein powders are supplemental to food. If you weigh 80-kilos and eat well then your daily needs will be far less than mine being between 125 and 130-kilos. You might need a single shake post workout (optimal time to use one) and I might want a little more. Do not, as I have seen, get lazy and drink shakes instead of a decent whole food diet.
If you've any questions or points you'd like clarified please ask.
The very quick 101 on protein
101.1: Muscle, strength, power... that's why you are here right? Ok. So next... muscle is made from amino acids and water (yes water) and very, very small amounts of connective tissue. Let's focus on the amino acids.... amino acids are mostly made from nitrogen and nitrogen / amino acid rich foods include most meats, milk, cheese, eggs, some beans and the like.
101.2: So yeah what next. The next stage is how much protein do you need... I've covered that in another article. Given that even the lowest figure suggesting articles and studies still seem to agree that hard training athletes (that's you I hope) need a teeny weeny bit more than Mr and Mrs Joe Average and many suggest far more we'll go with the next question...
101.3: how the hell do I get enough in? Loaded, plenty of wedge to throw around? Then get it from top grade steak, organic eggs and the like. What's that? You find necking 300g of protein or more per day from food damned hard work... you'd need to neck HOW MANY EGGS?? Good lord... go get yourself some protein powder to ADD to the food you're necking. Do NOT neck only protein powders because even though you might find it a darn site easier to neck three shakes there's a ton of good reasons, least of all is the missing macro-nutrients in some foods, for getting what you can without sweating it from food. Me? Three usual meals and three good shakes. When I'm flush and bothered enough to shop for it I'll get some nice lumps of meat (venison grill steaks which are not too big and are high in protein being one choice) to go with the shakes.
101.4: assuming we're not about to debate the finer points of how much is needed and from where (some say food only) lets go with the 'so where to get it from when looking at supplemental protein powder choices?'
Onwards
Soy proteins
As you'll see with the proteins to follow there are different grades. We will concern ourselves with the two most likely to be used in sports supplements: Soy protein isolate (in my opinion the only one worth bothering with) containing about 90 percent protein and is the most refined form of soy protein and Soy protein concentrate which is 70% protein (typically). Like my comments elsewhere studies and articles are still 50-50 as to the good or bad view. If you are a full on veggie then my comment, for not (poss edited when I read more) is 2 fold. 1) Minimise amounts to avoid the potential issues which use of Soy MAY throw up and 2) added a handful of full spectrum BCAA's to the diet. More as and when I read more or one of ya fills me in with some proper info (submissions wanted).
Goat milk protein concentrate/various
There are a few companies making some big claims for Goat milk products from a better bio-availability to being more allergen friendly. This article on rival protein company CNP's site seems to disagree somewhat and based on what they've said they've got my vote too: www.cnpprofessional.co.uk/blog.php/cow%E2%80%99s-whey-protein-versus-goat-whey-protein-blog-150.html
Casein protein/Milk Protein Concentrates
There are three primary forms of casein protein available: calcium caseinate (which is primarily used as a food additive and sometimes called sodium caseinate), micellar casein, and milk protein isolate/concentrate. Of the 3 the one that gets the most attention in our circles is Micellar Casein. But to the best of my knowledge there is no actual pure version of this available that we use. What is in fact sold, because of it's high proportion of MC in it, is the 3rd item listed - Milk Protein Isolate/Concentrate (just as with whey there is more protein in the isolate than the concentrate). It has a 80/20 ratio. In other words of the proteins found 80% are caseins and 20% whey.
Whey Protein
Unlike Casein protein which has differing forms AND grades most whey proteins are just graded according either protein percentage or the processing. The end result is still called Whey Protein.
Here's a link to a site with some info on how whey protein is produced (cos I cannot be bothered writing it out): www.wheyoflife.org/faq.cfm
Whey protein, in it's various forms isn't just used within the sports supplement industry. Indeed in spite of the growth in the sports supplement industry over the past few years we're still small fry compared to it's use in the baking and baby food industries. To be frank they PISS on our amounts. The Mars confectionery company alone uses more whey powder than all the UK sports supplement companies put together. If I was to guess I'd say from the concentrate sections of the market sporting products amount to about 5 or so percent of the total use. We just take it as it comes. Uses, as well as baby food, include boosting the protein content if meat etc has been lower grade than they'd like, as a glazing agent (the shine on a pork pie for example) and many, many more.
That said food grade whey products pretty much start at around 30% protein content and then slowly creep up 10-15% at a time to just short of the sports supp minimum of 75%. A few companies outside health food use the higher grades but it's minimal compared to the lower grade products.
Once we get to WPC75 we're in our territory. Usually it goes thus: 75, 80 and then 90. WPC 80 is our industry average and goes into, in some form, pretty much every flavoured protein drink we use. It is, if you like, our common benchmark. You will see 'as is' and 'dry basis' numbers occasionally creeping a few percent up or down (usually up) so one company might quote a 'dry basis' (with the moisture removed) 82% and another (moisture still present) 80%. For all intents and purposes these small differences mean bugger all. An extra 1-2% isn't more weight on the bar, or another 1/4-inch on the bicep - it's just a little more protein per penny.
So if 75 is at the start and 80 is the mark what comes next - that'd be Isolate. By definition it's 90+. With very low levels of carbs (as lactose - hence very useful for those with lactose intolerance) and fat (both not wanted by competing/dieting bodybuilders) and extremely high levels of protein. Most are around 90-92 with one company (muscleform) having an 'uber whey' protein claiming 97.7 (dry basis - but with 5% moisture as is... meaning 97.7 becomes 92.7%.... hmm - compared to it's 94% product (dry) and 90 (as is) it's only 2% 'better'. Whatever).
While some trainees do become obsessed on protein content, usually newbies, the question should always be... does this add more muscle? The short answer, with fractions, higher percentages of protein, less fat, etc is: probably no. Let's be generous and say 'yes' then ask 'how much'? I've stated elsewhere that the best form of protein is a blend (multi-species) with some added bits and bobs (digestive aids for example) and yet, by my personal estimation you'd be looking at a 5% increase in all the markers we look forward. When you factor in cost unless it's for a full on long period of time (not so helpful having the 'nuts' for a few weeks of a long ass year) and you can afford it, then it costs from 2-3 times for higher grade proteins (90+) to 4-5x as much for the blends - for that 5%. This is a pennies per gram vs return argument. The average Joe will not be able to do the higher grade / blend version enough justice to get his monies worth and it's still for 5% more. On the average Joe that 5-percent is, in muscle terms, 8lbs of total bodyweight (I've taken the man as being 176lbs and added 5%). Given our usual variations... doesn't seem all that. Again - spend 5x as much, maybe end up not wanting to neck 300+ grams a day of this product cos it's so damned expensive and maybe add 5-percent more... maybe. Hmm
CFM
You will, on occasion, see WPC or WPI with the letters CFM. It's a trademarked term used to describe a patented filtration method. The others involve heat, acid, the ion exchange method and filters. The CFM method uses ceramic filters (as opposed to plastic ones) which, combined with a few other tricks, means that CFM whey contains more of the micro/protein fractions (good qualities) such as Beta-Lactoglobulin, Alpha-Lactalbumin, Glycomacropeptide, Immunoglobulin, Bovine Serum Albumin, Lactoferrin – (approximate percentage in whey protein 1%), Lactoperoxidase, Lysozyme (info source http://www.whey-protein.com). Some of the fractions, in the right amounts (which may not occur in an optimal dose in the processed whey) have some very beneficial effects. The flip side is that the protein produced is typically 2x more expensive and the question becomes 'is the additional expense of having this in my diet giving me the returns I want?'. On balance the industry as a whole, all things considered, seems to rate it as being worth the extra buck.
Hydrolysed protein - the be all and end all?
In very simple terms hydrolysed protein is protein that has been treated with acids to break it down from long chains of aminos to short ones (long chain protein peptides to...). But... my god it tastes like pissed on cats ass! Those of you familiar with my thoughts on protein will know that I come from the - 'Get it down your neck and stop bitching, don't you wanna grow?' school of thought. But this was one nasty taste too much.
According to James at Muscletalk (http://www.muscletalk.co.uk/newsletter-0503.aspx) the hydrolysis process removes ALL (any) active fractions from the whey version (see CFM etc). He makes some other claims worth a look. It's quite brief.
Just this week I was sent a sample (indeed 2) of hydrolysed casein protein (with a greater than 20% degree of hydrolysis - hence the taste (higher equates to more bitter). I made up a sample according to my usual method. 100g (3 proper scoops) of powder in 300ml of water. Shake and neck... err no. Shake and take a teeny, tiny sip and then try no to spit it out. I knew immediately that 3 sweeteners being added weren't gonna help. It also did the deffated whey thing of slowly clear to a clear yellow fluid... hmm like piss then.
IF you are proper, proper hardcore, then it IS the nuts. The idea goes thus - you train like a monster in the gym and then in your full on post workout shake you add X amount (according to your requirements) to your carb of choice etc and then mash it down, all the time squinting and saying 'what the hell' ;D In that way, due to the 'predigested' (partially broken down) nature of hydrolysed proteins it's as fast into the system as it is possible for protein to be.
I'll need to confirm this but I think that Hydrolysed proteins are as rich in BCAA's as any you'll find regardless of form. At the worst it'll be a few milligrams either way.
Here's the things to look out for (see also James article). If hydrolysed proteins are the be all and end all and a company claims they are using them how come their product doesn't taste that bad? Well either they add a bucket load (and I really mean lots) of products to mask the flavour which, while making it consumable, kind of defeat the purpose of taking it i the first place. Or they aren't actually adding that much. From a commercial money making point of view this makes sense. With the 'not much' approach they'll have hooked you with their claim of using it in their product but been naughty by not giving you enough if that ingredient was what you wanted. The other, flavour issue, is kind of half assed. They gave you enough but then kinda ruined it. They, said company, know full well if it tastes rank you'll not get enough in (cos you'll puke it up or spit it out, or just not drink it) and so not buy it. Both are sort of understandable but not really doing the job right.
Addendum
Many of the finer point of my comments regarding how a product is produced, grades and so on might be argued by those with a vested interest (including me) but for the purposes of the essay I'm using broad stroke comments.
There will, for example, be small differences in amino acid profiles. How much?? Not really that great and definitely rarely worth making any difference. Regardless of the various claims made by those processing and those selling it direct few, if any, make so bold a statement to claim specifically that their particular ratio is 'better'. They use more broad terms which infer it (the word premium is so often used by companies as to be laughable - it infers, where I've seen it used, that said company is a market leader (in sales) or has the best product - when usually that's miles from the truth. Again as an example the three top branded, read high street (Tescos, Asda, H&B, GNC sell them) products ALL use 80 WPC with a little WPI added. ALL of them. None call themselves 'premier', 'premium', etc.
'Denatured' what does it mean?
In very simple terms the more processed that something is the less 'nature like' it becomes. A nice lump of steak is, in nature, raw and bloody. Cooking it denatures it but makes it easier to eat. Cooking it to the point where it becomes charcoal obviously is a process too far. With protein powders one could argue they are already pretty far along the denatured trail. But a few companies, those selling and those processing (for the sellers of course) make claims that their product has been produced using less harsh methods than others. CFM whey (see elsewhere) is one. The idea is, as you'll see, that more of the good stuff remains.
But... let's say you did this marvellous temperature sensitive not very harsh at all processing then instantized the product (makes it easier to shake, mix or blend) using heat... wouldn't that be an issue? You can see how it can get very complicated. The main question here is, regardless of treatment, can I absorb the protein etc contained and gain benefit from it? If it's an issue go with the least sullied and 'fucked about with' product.
Added extras - do they help?
The following is a short list of some of the many added ingredients used to beef up proteins: Digestive enzymes, pre and pro-biotics, fractions. See also tricks for what may have been added and what was already there and naturally occurring.
Obviously in the case of branded high street flavoured products you will also be looking at flavouring, sweetener and colouring. Indeed we use those. But you might also see thickeners added in the form of various gums (good and bad - also amount dependant). A few protein using customers can find that these may upset the stomach if found in higher levels but also if the customer failed to added the recommended ratios of liquids. Ditto a rare few having problems, including allergies, with some flavourings and not others.
Some naughty boys and girls, using contract manufacturing facilities as well as in house (more rare) also add in less nutritious fillers such as cellulose and the like. These had the advantages, for them, of being flavour neutral, thickening the product, being high in protein (if trading standards test for it for example) even though they aren't that, if at all, useful for you the customer. From the 'added' short list let's have a quick look. Some US products were tested and found to be wanting in a big, big way. One such company claimed that the contract co had chained the formula without letting them know. Now if you're a small firm you might not be able to test as often as you'd like but if you are a multi-million dollar company... do more tests.
The use of digestive enzymes and both kinds of 'biotics' (basically freeze dried, dead but useful friendly bacteria) are designed to assist you in getting as much from the product as possible. The thinking can be along the lines of 'customer is using a large amount of the product so this helps' or 'customer wants to get as much as possible from this expensive product he's not able to cane (cos it costs so damned much)'. Either way, at least in principle, it's a good idea. I've not actually seen any studies by those who do add it to their product (either using in-house testing or a linked to external test) showing better results with than without. Maybe we'll see some soon. It's also possible that the supplements industry follows trends from the rest of the food trade (who'd have thunk it?). We're back to the 'so no more weight on the bar and no bigger muscles' again? You can decide if you want to have it - it's your wedge of cash.
Marketing terms and tricks
Look for 'added X' as opposed to 'contains', rich in' or 'with'. Example: If company Z produces a flavoured WPC product and then on either the label, in their ads or both says 'with added L-Glutamine' I'd ask 'why?'. This is because unless they manipulated the ratio to an optimal level thus offering the athlete something extra I'd say 'but it already contains Glutamic acid'.
The same rule applies with the 'contains' etc references... again that's a 'so what', it's already in there and mentioning it to draw attention to the fact seems to suggest that their product has it and others do not. BS - they've ALL got it. If not I'd want to know why not.
From glossier the label, the coloured lids, to the huge 2, 4 and even 6 page ads in magazines there's a bunch of stuff done to suggest (note that term) that a product is better. Trust me a metallic effect shrink wrap type film and a red lid means sweet f' all to your gains. It means they've spent a small fortune adding 'shine' but that's it.
Regardless of my own interest in selling as much protein as possible (how else to buy nicer shinier things?) protein powders are supplemental to food. If you weigh 80-kilos and eat well then your daily needs will be far less than mine being between 125 and 130-kilos. You might need a single shake post workout (optimal time to use one) and I might want a little more. Do not, as I have seen, get lazy and drink shakes instead of a decent whole food diet.
If you've any questions or points you'd like clarified please ask.
