Protein is Protein Part 2

protein powderSo just to recap in part 1 of Protein is Protein I went over how to tell how much protein your container has versus filler or how much protein each scoop contains versus the fillers, which they use to fill the container up and make a buck.

In part 2 I want to go over the different types of proteins contained in the powders you buy. Yes, most protein powders are whey protein but they do different things!

Let’s start at the top with whey isolate proteins. Isolate protein is the highest quality form of whey you can buy. Most whey isolates have majority of the impurities removed from them. Impurities being the fats, a large portion of the sodium and carbs. When all this is processed out it leaves you with a product that is about 90% pure and lactose free. With iso proteins being so pure they absorb quickly and have a high bioavailability making them perfect for pre or post workout!

The next step down is your whey concentrates. Whey concentrates are still high quality proteins just not as pure as your isolates. You have 2 types of concentrate that are used, WPC-80 and WPC-30. Your WPC-80 is going to be a lot closer to a whey isolate as far as absorption rate and bioavalability is concerned. Most companies use WPC-30 though which isn’t going to absorb very well and has a low bioavalability meaning you won’t absorb most of it. Typically as the consumer you won’t know which one you’re getting until you begin to have gastric issues.

Once you’ve reached the bottom of the whey pile you’ll find casein protein. Casein protein is in it’s own category ultimately. It’s not high quality or low quality as far as macronutrients goes. The quality of casein is determined by it’s process and I’ll keep this short and sweet(from high to low). Potassium casinate is at the top for quality, then calcium, and then sodium casinate. Anyway…excuse that tangent. Casein is a slow absorbing protein that works well for bed time to help prevent muscle break down or during the day if you’re needing to supplement in a protein that’s close to a whole food source.

They make protein powders that will contain all 3 proteins and those good to have post workout, during the day, or before bed. Just make sure you check the percentage of protein in the container or scoop to make sure you get the most out of the 3 proteins and as little filler as possible!

Stay Fit. Stay Healthy.

How Low Can You Go?!

squatsIf you didn’t guess from the picture…I want to talk to you about squats for a minute. Squats are one of the most functional exercises we can do in the gym that reaps great benefits! It’s a move that a lot of people don’t like and it makes sense it requires your entire body to work which is exhausting at times, aside from that let me give you some benefits to doing squats:

Increase the release of hormones. What this means when doing squats your body produces the highest amount of growth hormone which reduces the effects of aging and in men increased testosterone which aids in building muscle. The reason for this is because a squat requires every muscle in the body to move the weight properly.

Increase in core strength. When doing squats the body has to work overtime to prevent injury by helping you maintain a good posture and stabilizing you. This forces your abs and hip complex to become stronger. Did I mention that it helps your abs?!

Improve flexibility. When doing deep squat(ass to the grass) you are creating more flexibility in your hip complex which in return helps creates less back pain.

PS- Studies have shown that deep squats are not bad for your knees. If anything they actually help create more elasticity. When studying squats above parallel, parallel, and below parallel there is no difference shown in the stress put on the knees.

Reduce injury risk. Squats help build up your glutes, hamstrings, and quads which are your bodies primary stabilizers.

Increase lower body strength. Let’s not forget the obvious reason here for squats…becoming stronger in your lower body.

How often are you squatting?