What's the best protein for me?

BY JULIE SEAMER

Although the majority of protein intake should come from whole-food sources such as beef, poultry, fish, eggs and dairy, supplemental protein in the form of powders, premixed drinks or bars helps you conveniently get all you need for optimal muscle growth. At certain times, these protein sources can be more beneficial than the whole-food variety.

The best form of protein for you depends on your needs. Reading labels provides a lot of information but unless you're a graduate in sports nutrition, you're probably overwhelmed by all the jargon.

The following information will help you make the best protein supplement choices:

Milk Proteins: The majority of protein powders on the market contain protein derived from cow's milk. Protein is separated from lactose (milk sugar) and fat in the milk via a gentle filtration process leaving both the casein and whey components intact, as well as other beneficial fractions. Whole milk proteins provide the benefits of both whey and casein proteins.

Soy protein: Processed soybeans are cleaned, conditioned, cracked, de-hulled and then rolled into flakes. Next the oil is removed and finally the protein is extracted using water, ensuring the natural bioactive components such as the isolflavones are retained. Soy protein isolate is the most concentrated form, at 90% protein on a dry weight basis. It is almost entirely carbohydrate and fat free with no 'beany' flavour common for soy foods.

Wheat Protein: There are several proteins in wheat such as gliadin, and gluten. Wheat protein can be hydrolysed and is rich in vitamins E and F. It is often used with other forms of protein or added to products for other purposes, such as skin care.

Casein: The major protein component of milk (80%) existing as globules. Caseins differ in size and are easily digested and are often isolated for the production of cheese. Casein is a slowly absorbed protein providing a steady trickle of amino acids to muscle cells for several hours, inhibiting muscle-protein break down.

Whey: The other major part of milk (20%). Whey proteins are soluble in liquid and have many different benefits besides muscle growth. Whey is fast-digesting with a high branched-chain amino acid (BCAA) content that quickly delivers these BCAAs to muscle cells. Due to its fast action and high BCAA content whey is an excellent choice to take immediately before and after your workouts.

Whey proteins and their important components:

Beta-lactoglobulin – the largest protein fraction of whey, rich in BCAAs
Alpha-lactalbumin – a low molecular-weight peptide fraction of whey that is easily diegest, allowing faster absorption and uptake by muscles
Glycomacropeptide – a fraction of casein but often found in whey, it stimulates release of CCK – a hormone that signals to the brain that you are full, helping reduce appetite.
Immunoglobulins – fractions of whey that strengthen the immune system
Bovine serum albumin peptides – the fractions of whey which are rich in the precursors for glutathione (one of the body's most important antioxidants)
Lactoferin and lactoperoxidase – minor protein fractions that have antimicrobial properties

Aussie Bodies delivers a wide range of whey protein powder supplements, bars and drinks to cater to your individual needs. For 100% pure whey protein concentrate try Aussie Bodies Perfect Protein Natural. If you have very high protein requirements, Aussie Bodies Time Release is designed to 'drip feed' the muscles with protein round the clock. It contains 5 proteins: micellar caesin, WPC, WPI, Calcium caseinate and egg protein, while Soy Protein Plus and Perfect Soy Protein offer powdered soy protein for lovers of soy and anyone allergic to dairy products. Finally, Aussie Bodies Protein Crisps are a combination of wheat gluten and soy protein and the ideal savoury snack to add to your protein enriched diet.

Remember, protein is the bedrock of bodybuilding nutrition. Without adequate intake you won't build optimal muscle.

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