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there are so many different kinds of proteins that you could be taking right like we’ve got different protein powders we’ve got different meat sources veggie sources the reality is they all have their application to some degree but I want to help you get a solid understanding of when you should be using each particular one so I’m gonna break down whey proteins I’m gonna break down pea proteins I’m gonna break down collagen x’ I’m gonna break down beef proteins talk about casein proteins I’m gonna talk about all of them the pros the cons and where you could be applying them into your daily life or into your workout regime to get the best outcome possible so let’s go ahead and let’s dive into the ultimate protein science guide you are tuned in to the Internet’s leading performance nutrition and fat loss channel we got new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time but honestly stay by your phone and computer because we post videos just about every single day I also want to make sure you hit subscribe but also turn on that little bell button that way you can turn on notifications and know whenever I go live or post a new video so without further ado let’s talk about some protein alright so let’s go ahead and start with whey protein first simply because whey protein is the most popular it’s probably the one that you’ve heard of the most so let’s go ahead and let’s dive in the good the bad and the ugly but first off what is whey okaywe is simply when you take milk and you push that liquid portion through a filter you’re ultimately left with proteins and some byproducts okay this is then dried and that becomes your whey protein the issue with whey protein is you’ve got a couple of different kinds the first one is just the purely unadulterated kind that’s pushed through that filter and you’re left with what’s called whey protein concentrate most whey products on the market are going to be whey protein concentrate which means they’re going to have protein but they’re also gonna have milk solids that are gonna be like your proteins and your carbs and your fats that are in there so you’ve got a plethora of different things good bad and ugly you’re usually looking like 70 ish 80s percent protein the rest just kind of junk now the issue with that is you’re left with a lot of milk solids okay the milk solids have a lot of components that aren’t doing you any good okay really just inflammatory components and milk sugars that aren’t good for you in the first place so try to just get whey protein concentrate out of the equation anyway it’s pretty inexpensive and it’s kind of garbage okay the next step is whey protein isolate which is taking that same way protein concentrate but it’s ice the protein from that so it’s more like 90 to 95% protein with much less lactose in it so you’re looking a much purer protein that being said the issue with whey the issue with any kind of dairy protein is that we still have sort of a lock in key like sort of genetic connection that doesn’t really work right we have to remember no matter who you are and I’m not anti dairy by any means okay but you have to remember that this is a protein that was designed to grow something that wasn’t a human so there’s a little bit of a genetic disconnect okay so there’s a little bit of sort of this I doesn’t quite fit so what happens is we have an inflammatory response that occurs when the body says okay I see all these things coming in but we don’t quite mesh because this is cow milk and I’m a human so there’s a little bit of a degree of inflammation that occurs now is this bad let me to some degree yes I wouldn’t be too concerned about it over the long haul but the reality is if you’re doing it a lot it does become something that slows down your progress so it’s just something to be aware of but we have to look at what way is when to use it and what it’s really all about you see when we are making cheese right when someone’s making cheese what’s happening is they’re adding heat to sort of like milk right they’re adding heat to it and then adding enzymes and this is causing what’s called a coagulation of the different liquids the different components of milk that’s how cheese is made what ends up happening is what’s left over is ultimately the way okay so way ends up being the liquid substance that ends up being dried so you can see it’s still a heavy part of milk but what ends up happening is when you’re left with that you’re left with a high amount of leucine and leucine is the amino acid that is in protein that truly does turn on muscle building but it’s also very insulin spiking now what that means is that leucine is something that although it’s good for building muscle it can slow down your fat loss because it spikes your insulin so insulin for the same kind of thing that spikes whenever you eat carbohydrates right now believe it or not whey protein absorbs so fast and there’s so much leucine in it that it spikes your insulin so this ends up meaning that you really only want to use whey protein when you can really be in control because every time you spike your insulin you turn off fat loss so you don’t want to be consuming whey protein throughout the course of the day you want to consume it like right after a workout or possibly right when you break a fast but taking the consideration that’s also not the best time to be absorbing inflammatory and components right so you just want to use it in moderation but there’s an interesting study the journal nutrition and metabolism published a study that found that literally consuming whey protein triggered a higher insulin response than consuming white bread literally higher than white bread which is about as high glycemic as we could possibly think there was a one point two to two point eight X increase in plasma leucine levels okay that’s huge that’s really big that means that we almost tripled or could have tripled the amount of bioavailable leucine in our bodies which means that we’re in a prime position to build muscle but it’s also spiking your insulin sky-high and stopping fat loss in its tracks okay so just keep that in mind if you’re someone that has a whey protein shake throughout the course of the day you want to stop doing that okay you want to limit your whey protein to like once a day or once every other day and honestly there’s other options available if you really wanted to well let’s go ahead and let’s dive into the next one which is gonna be casein protein okay casein protein has long been touted as the protein that you want to have in the evening time because it digests slowly right so remember when I was describing the manufacturing or the creation of way okay so or the creation of cheese rather when you’re creating cheese you’re adding enzymes and starting the coagulation process perfect example this is cottage cheese like cottage cheese is midway between becoming cheese so you have a little bit of way we have a good amount of casein like old-school bodybuilders stuff like that they’ll always like eat cottage cheese at night because it’s high in casein protein so a couple things casein protein does digest slow okay it gelatinizes within your gut but I have to say out of all the proteins I’m going to talk about today like casein is the one that you probably should just avoid casein is very hard to digest it’s very hard in the digestive system but more importantly those casein proteins when they hit your mouth they turn into something known as K some orphans okay these casomorphins actually affect opioid receptors in our brain so this is a real-deal thing they affect opioid receptors and have literally a morphine like response as far as addiction goes so we become very addicted to these things and they’re very inflammatory so we get addicted to the casein protein now we may not even realize this physical addiction but the reality is what doing to our neurotransmitter function it’s making us have cravings it’s causing issues I’ve never seen someone build an amazing physique or lose a bunch of weight relying on casein protein it’s just plain old dirty protein that’s hard to digest you’re much better off of some other options and I’ll talk about how you can combine some certain things to get a better option to have at night if you must do casein protein honestly get it from a whole food source and get it from cottage cheese rather than getting it from a case and powdered protein that leads me into my next protein I want to talk about which is pea protein okay those of you that watch my channel know I’m a fan of P protein but I want to explain why it works but I also explain where it works because it’s not the same as way I don’t necessarily think that it needs to be a replacement for a way I think it’s a value add to your life into your training and eating regimen you see P protein is a plant protein and most plant proteins don’t have the plethora of amino acids that we need to really be a complete protein the cool thing is P protein is a little bit of an exception now it is lacking a bit in Metheny but you can always add that in with him I can talk about that in a little bit the reality is P protein digests in a really great way and it has what are called galactose all iGo saccharides which are really powerful prebiotics so you’re actually getting a digestive benefit with using P protein so what happens when you’re making p protein is it’s actually a mechanical separation of yellow peas so whereas whey protein can be a chemical and other proteins can be a chemical separation it’s a purely mechanical separation basically breaking open yellow peas and ultimately getting the protein out of it so it’s a pretty gentle process that doesn’t add a lot of byproducts or have a lot of adulteration so P protein is really solid when you’re just using it as a meal replacement or spread out throughout the day it also works really well post-workout but it doesn’t absorb quite as fast as way but when it comes down to consistent use and meal replacement P protein bar none is the way to go so here’s an actual study that was published that found that with newbies people that were just getting started pea protein actually elicited a better response than way when it came down to actually muscle building and also recovery so this study was published in the journal the International Society of Sports Nutrition took a look at a 161 participants it’s a good sized study okay and how these participants either consumed 25 grams of whey protein twice a day 25 grams of P protein twice a day or a placebo for 12 weeks okay here’s what’s really cool they found at the end of the study when they actually measured bicep thickness they actually they just isolated one muscle because it makes it easier they found that there’s a 20% increase in muscle thickness in the P protein group 15.6 percent muscle increase in the whey protein group and an 8 percent increase in the placebo group okay that’s in newbie so that’s people that are just starting out so the reason they think that P protein elicited a better muscle growth response and recovery was simply because it digested slower in a more controlled way so people that are just getting started especially they need to have a long tail recovery that’s feeding them some protein we don’t want to do that with casein for the obvious reasons that I stated before so P protein is a really good solid way to do that so if you wanted to consume a type of protein that would be good before bed P protein would ideally be it and if you wanted to slow down the digestion you could add some almond butters so literally take a tablespoon of almond butter along with P protein and you’re in shape if you did that with whey protein it would go straight to fat because you spike your insulin okay with the whey protein big insulin spike and then you add it almond butter to try to slow it down know that almond butters going to go to storage cuz you just spike your insulin so the cells are opened up you want a slower protein that doesn’t spike your insulin along with little fat so pea protein is ideal before bed now also those of you that know my channel know that Sun Warrior is a big sponsor but some warrior also has literally what I would call the most complete P protein blend because they actually have P protein and then they put hemp in there to get that missing Metheny so they’ve got this thing called the warrior blend it has a little bit MCT in it a little bit of coconut fat in it so it’s actually perfect before bed so I talked about it in other videos but I always have a special discount for those of you that are watching my channel so if you’re interested in getting p protein into your life and into your regime honestly this would be the best opportunity to take advantage of getting this stuff because you’re gonna get it a lot cheaper and then link down in the description then you ever would in the store or ever would online in either place so big thanks to somewhere and they’re awesome P protein make sure you check it out down below alright now let’s move on to collagen here’s the thing collagen is big right now everyone’s talking about collagen simply because I think the keto craze made it popular okay the reality is collagen is good we need it but it’s not there for muscle building okay it is in some way so you see collagen is all about hair skin nails tendons and repairing the little bits of soft connective tissue in between our muscle fibers so what happens when we break muscle down we tear muscle fibers but we tear the collagen and tear down the little binding pieces between the muscle fibers so collagen is critical to actually repair and recover a muscle but not necessarily grow it there was actually a study those published in the journal Europe pmc that found that plasma levels of collagen were elevated for three weeks after muscle damage what that tells us is that collagen synthesis became really important the body upregulated collagen because it was clearly part of the healing process so if we don’t heal then we can’t recover so collagen doesn’t have to be right after your workout anything like that I recommend honestly just having collagen with your coffee or something make it simple don’t make it a meal replacement don’t make it anything make it something simple add it to your coffee just get it in there if you’re training at a really high intensity or if you feel like you’re getting a little more sore okay we haven’t completely connected the dots with soreness and the overall recovery side of things and how that works soreness doesn’t always equal a good workout I’ve talked about that in other videos the reality is collagen is good for just overall recovery but also for hair skin and nails simply because the amino acids that are there okay let’s talk really quick on rice protein for a second okay rice protein is not a complete protein okay so if you’re doing any kind of vegan or vegetarian protein avoid the rice protein it doesn’t do you a whole lot of good it’s highly deficient in lysine and that’s very important to overall complete amino acid profiles but the bigger issue is what are called Pro lemons okay so rice is a grain and grains have proteins in them obviously this is why it’s a rice protein but these Pro lemons can actually trigger a cross reaction similar to what gluten would do so those of you that know me know that I’m not a fan of gluten okay I’ve seen enough research to know that gluten is bad when it comes down to the modern human because we have evolved to a point where we don’t process gluten the issue is there’s a cross pathway that causes the proteins in grains to trigger the same sort of autoimmune reaction that would occur with gluten so what that means is your body sends a super heightened immune response to neutralize the pro lemons the proteins that are coming in from rice and grains now a little bit of rice a little bit of grains it’s fine but when you’re talking rice protein you’re talking crazy concentrated amounts of this okay not something you want to be relying on especially after a workout when you’re super you’re in a state where you’re gonna absorb everything right that’s not what you want to be doing especially at the end of a fast so honestly scrap the rice protein unless you absolutely can’t do P but it really doesn’t have a place at all okay hemp protein is really solid but hemp protein is something that you want to add to your pea protein so you always do a pea and hemp mix Sunwarrior already combines them so that’s great so hemp protein a lot of people ask about that strong anti-inflammatory effects and there’s one thing I want to add before I wrap up this video this is very important don’t go out and buy beef hydrolyzed protein okay that stuff is garbage that is not even real okay so there’s companies out there I’m not going to name names but the reality is these animal-based proteins these beef proteins all they do is they take byproducts of butchering like they take like they take linty tendons ligaments things like that like literally hooves and stuff like that so incomplete weird proteins collagen proteins and then they just add amino acids to them so that the label shows that it’s full protein that’s a waste of money then they’ll charge like 60 70 dollars for a jug of this stuff because it’s like pure from beef like they squeeze the steak and all the protein came out of it that’s not how this works at all okay so that’s total garbage so don’t even waste your money there okay so whey protein post-workout whey protein when you break a fast if you know that dairy is not an issue for you I would never do that personally okay so whey protein concentrate out the window whey protein isolate is definitely the way you want to go in that case pea protein as your general baseline okay meal replacement with meals to add protein before bed that’s something that you’d be consuming a few times per day whereas whey protein might just be one time per day or once every other day on a workout day okay then casein protein just disregard unless you’re eating cottage cheese and which still organics then you’re not getting all the garbage okay then collagen just with your coffee okay no strategic method to it or timing with it may be upregulated a little bit increase it when you’re extra sore okay then rice protein throw it away beef protein make fun of them and then when it comes down to hemp protein realistically you want to become lining it with pee anyway but still good stuff for the most part I hope that this gave you some solid answers and again thank you to Sunwarrior for offering all my viewers and fans a discount down below in the description couldn’t do this stuff without you guys so thank you all very much if you have comments put them down below see you soon
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Use THIS Protein NOT that Protein – Guide to Protein Powders – Thomas DeLauer
Whey is Highly Insulinogenic
Whey protein-based products contribute to elevations of postprandial insulin and basal insulin-like growth factor-I (IGF-I) plasma levels – it elevates insulinemia
This is problematic as it has been touted that whey protein could be detrimental long term, as hyperinsulinemia can down-regulate the insulin receptor and lead to insulin resistance
A study published in the journal Nutrition & Metabolism found that consumption of whey triggers a higher insulin response than compared to the consumption of white bread
Specifically, whey ingestion resulted in a 1.2- to 2.8-fold increase in plasma concentration of leucine, isoleucine, valine, threonine and lysine relative the basal plasma levels and those obtained after ingestion of white bread
Postprandial amino acids, glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide 1 (GLP-1) responses were higher after whey compared to white bread
Researchers concluded that “whey protein exerts its insulinogenic effect by preferential elevation of the plasma concentrations of certain amino acids, GIP and GLP-1”
Problem with Casein Proteins
Because casein digests so slowly, natural morphine-like substances in casein known as casomorphins, act like opiates in the body as they enter the bloodstream
Just minutes after you eat a dairy-based food, the casein protein begins to break down. This releases the drug-like casomorphins, which attach to opiate receptors in the brain and cause severe addictions to dairy products
Casein’s slow digestion rate also puts great strain on the digestive system
Popular sources of animal protein like dairy and meat are rich in EAAs, making them extremely popular among people looking to improve their their body composition, whereas the protein found in many vegetables aren’t, making them less conducive to muscle gain
Pea protein, however, is an exception because it’s rich in all nine essential amino acids except for methionine
Pea protein is derived from ground yellow split peas and often from a mechanical rather than the chemical separation of soy and whey proteins – this allows the pea protein to also retain soluble fiber, which is known to provide many benefits to both cardiovascular and gastrointestinal health
Pea protein uses fewer resources (water and fertilizers namely) and seems to be less environmentally impactful than other proteins
Pea protein, when hydrolysed, may yield peptides with bioactivities, including angiotensin I-converting enzyme inhibitor activity (ACE inhibitor)
Polyphenolics, in coloured seed coat types in particular, which may have antioxidant and anticarcinogenic activity, saponins which may exhibit hypocholesterolemic and anticarcinogenic activity, and galactose oligosaccharides
Pea vs Whey – Study (Journal of the International Society of Sports Nutrition)
161 males, aged 18 to 35 years underwent 12 weeks of resistance training on upper limb muscles:
Pea protein (n = 53), Whey protein (n = 54) or Placebo (n = 54) group
All had to take 25 g of the proteins or placebo twice a day during the 12-week training period
Increases in thickness were significantly greater in the Pea group as compared to Placebo whereas there was no difference between Whey and Pea
Performing a sensitivity study on the weakest participants (with regards to strength at inclusion), thickness increases were significantly different between groups (+20.2 ± 12.3%, +15.6 ± 13.5% and +8.6 ± 7.3% for Pea, Whey and Placebo, respectively
Increase in the maximum concentric torque between D0 and D84 was +8.8 ± 8.9 N.m for the Placebo group, +10.9 ± 9.9 N.m for Whey group and +10.7 ± 7.6 N.m for Pea group.
Collagen’s amino profile is tailored more towards muscle recovery rather than muscle growth – collagen makes up our bones, tendons, connective tissue, and muscles.
That is why it’s one of the most important nutrients for maintaining bone and joint health, as well as speeding up recovery time for strains, sprains, and other soft tissue injuries.
Collagen also contains the amino acids proline and glycine, which are natural anti-inflammatories and powerful immune system boosters.
Immune system cells are the first to respond to any form of injury and stimulate the body’s healing process — which is why supporting immunity through your diet is the most important place to begin for wound and injury healing.
Collagen helps to promote a healthy inflammation response by speeding up the repair of connective tissues that are damaged, and thus inflamed, during an intense workout.