Pure proteins form almost 80% of the macronutrient category of supplements. The reason for this is that one of the biggest advantages of supplementation is the convenience with which one can have superior quality nutrients. In terms of inclusion into a sports nutrition diet, the most challenging and logistically impractical task is to get the right quantum of first class proteins into every meal, every day. It is the protein powder category of supplements that makes sports nutrition possible for the average fitness enthusiast and competitive athlete.
Whey protein, once considered as worthless by-product of the cheese-making industry, is now a premium ingredient in the sports nutrition industry. Although Whey protein supplements have recently received mainstream acceptance, its use dates back to the Greek period. It has been documented that Hippocrates - “The Father of Modern Medicine”, used liquid whey for boosting immunity and muscle growth around 2500 years ago.
Whey is a combination of bioactive protein micro-fractions viz. Beta-lactoglobulin, Alpha-lactalbumin, Immunoglobulins, Lactoperoxidase, Glycomacropeptide and Bovine serum albumin. Each of these micro-fractions have specific benefits and health- promoting properties.
Alpha-lactalbumin makes up 15-20% of whey protein. It has high amounts of the amino acid Cysteine, which is required for formation of Glutathione – the body’s endogenous antioxidant.
Beta-lactoglobulin, Immunoglobulins, Lactoperoxidase, Lactoferrin, Glycomacropeptide and Bovine serum albumin together boost immunity. These microfractions have anti-bacterial, anti-microbial and anti-viral properties that together help fight against infections.
The microfractions Alpha-lactalbumin, Beta- lactoalbumin and Glycomacropeptides are rich source of key BCAAs which are required for triggering muscle protein synthesis.
Whey protein powders are available in three forms, depending on the type of technology used to process liquid whey. These include:
Whey Protein Concentrate is the first form of concentrated whey protein derived by an ultrafiltration process. Depending on the extent of filtration, a high quality Whey Protein Concentrate can have protein percentage ranging from 34-80%. Whey Protein Concentrates have a low fat content, but the lactose content in them is still higher than other forms of whey.
Because of comparatively milder processing, Whey Protein Concentrates are able to retain bioactive microfractions in an intact form compared to the other types of whey proteins. An imbalance in this microfraction ratio can affect immunity post-training.
The microfractions Alpha-lactalbumin, Beta- lactoalbumin and Glycomacropeptides are rich source of key BCAAs which are required for triggering muscle protein synthesis.
Considered the purest form of protein, Whey Protein Isolates have the highest percentage of protein content, close to 90%. The high protein content obviously means lower amounts of lactose, fat and ash minerals. As a result, Whey Protein Isolates are also absorbed faster in comparison to Whey Protein Concentrates.
Whey Protein Isolates are generally obtained either through Ion exchange or Cross Flow Microfiltration (CFM) technology. The major difference amongst the two being that Ion exchange involves the use of acid treatment to charge the particles and isolate Whey protein from the fat, carbohydrate and mineral compounds. This use of acid, however, leads to destruction of valuable protein microfractions. In CFM, Whey Protein Isolates are derived using membrane filtration which cause minimal destruction of these microfractions and result in a highly valued Whey Isolate product.
Because of the advanced processing, Whey Protein Isolates have negligible amounts of lactose – the milk sugar that is difficult to digest for those who are intolerant. Whey Protein Isolates are therefore perfect to use for lactose intolerant or sensitive individuals.
Whey Protein Isolates when undergoing hydrolysis, result in Hydrolyzed Whey Protein. Hydrolysis involves breaking of long amino acid chains into smaller chains (usually di and tripeptides).
Whey peptides are chains of two or more amino acids. These shorter chain length whey peptides enter the blood stream immediately and result in faster amino acid peaks. Hydrolyzed Whey peptides therefore help in faster recovery and speed up muscle building activity.
Whey peptides are not found in stand-alone form. Because of their unique fast-absorbing nature, they provide additional benefits as part of a Whey blend.
Each of the whey proteins have their own distinct advantage, which are desirable for any fitness enthusiast as well as a hard- training athlete. Whey blends offer this unique benefit by combining the advantages of different whey proteins.
It is no secret that protein powders are useful supplements for much needed nutrients that are required for muscle building and staying fit. Plant-based protein powders are good alternatives for vegans and people with lactose intolerance as they are made using plants. The most challenging and logistically impractical task for people consuming a plant based diet is to meet the protein requirement. Even if they do, plant protein meals are packed with carbs. This is where plant protein isolates come into play.
Plant protein supplements first introduced in the 1950s, immediately following egg and whey protein. Many others were drawn to soy protein since it offered a plant-based alternative for those looking to gain muscle, lose weight, or use it as a quick meal replacement. However, because at least 80% of soy crops are genetically engineered, it has lost some of its appeal. Many people also name soy high on their list of food sensitivities because it includes antinutrients such as lectins and protease inhibitors that may interfere with gut absorption.
Pea protein Isolate: It is typically produced from peas. The creation of pea protein isolate happens through a basic food production process that involves removing the pea’s outer shell and milling it into a flour. From there, the pea’s other ingredients like fiber and starch are separated through a filtration process. The pea protein is then distilled into a white precipitate, known as "Protein Powder".
Pea protein Concentrate: Pea protein concentrate contains less protein but contains either additional carbs and proteins or carbs and fats.
Which one to choose: In Protein Concentrate, the result is a powder that’s roughly 70% to 85% of pure protein with the remaining 15% to 30% (or sometimes more) consisting mostly of carbs and fats. Protein isolate takes this process a step further with isolation. It removes much more of the non-protein content.In short, the additional filtering process removes more carbs and fat, further isolating the protein.This process results in a higher percentage of protein of up to 95%.
In addition to being a rich source of plant protein. Peas also serve a number of additional purposes.. Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.
Peas contain good amounts of iron. Several studies also link regularly consuming peas to lower blood pressure and cholesterol. These foods may also help lower blood sugar levels.
Our body doesn’t make magnesium on its own, hence it becomes crucial to get it from healthy sources of magnesium. Pea is a great source of Magnesium. But prolonged deficiency of magnesium can lead to chronic health conditions.
It also turns out that peas are a great source of choline. Your brain and nervous system need it to regulate memory, mood, muscle control, and other functions. You also need choline to form the membranes that surround your body's cells
Zinc is an essential mineral forming a component of more than 300 enzymes in the body with functions including wound healing, immune system function, building proteins and DNA, fertility in adults and growth in children. Zinc is also needed for maintaining the senses of smell and taste.
Peas are a good source of thiamin and niacin. These B vitamins help our bodies use the energy from foods and are important for growth, healthy skin, hair, nerves and muscles. Peas provide a fair source of fiber, which keeps our bowels healthy, our blood sugar levels even and helps to prevent diseases such as cancer.
Great for satiety. Pea protein digests slowly, making it a good option for people who want to control their appetites throughout the day.
