protein powder-dymatize may15-2 · 2017-05-26 · whey protein powder. in fact, we’ll go out on a...

2015

presents compliments of

$4.95

PROTEINPOWDERS

A GUIDE TO

compliments of

THE RICHARDS GROUP TRG JOB #: DYM-14-0046CLIENT: Dymatize

TITLE: PDL SpreadPUB: Protein Powder Booklet

INSERTS: May 2015LINE SCREEN: 133COLOR: CMYK

PUB TRIM: 10.75” x 8.375” PUB LIVE: .25” inside trimPUB BLEED: .125” outside trim

CONTACT: Todd Gutmann214-891-3519

25g <1g .5g

PROTEIN SUGAR FAT

© 2015 DYMATIZE.® These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease. As individuals vary, so will results.

ISO-100® from Dymatize. What’s in it? 25 grams of 100% whey protein isolate and 5.5 grams of branched-chain amino acids (BCAAs). What’s in it for you? Better performance. Maximum muscle growth. And faster recovery times. Use it before and after your workouts. Because every workout counts.

DYM140046 PPB_LawSqt_sp_rev.indd 1 2/13/15 2:22 PM

4 A Guide to Protein Powders

You would have to drink a gallon of skim milk to get 30 grams of whey or a quart of skim milk to get 30 grams of 80:20 casein/whey blend. �ink of all the calories, carbs and even fat that come with that.

— Dr. Rob Wildman

muscleandperformancemag.com 5

2015

PROTEIN POWDERS

A Guide to P R E S E N T S

Chapter 1: ...................6 Types of Protein Powders

Chapter 2: .................18 Protein Processing

Chapter 3: .................26 Putting Protein Powder to Use

Publisher Cheryl Angelheart

Group Brand Director Alex Norouzi

Muscle & Performance Editor-in-Chief Eric Velazquez, CSCS

Special Projects Editor Vicki Baker

Group Advertising Director Donna Diamond Riekenberg

Copy Chief Jeannine Santiago

Copy Editor Kristi Haar

Special Projects Art Director John Bodine

Contributing Writers Jordana Brown Rob Wildman, Ph.D.

Cover Photo David Morin by Robert Reiff

Product Photos Courtesy of Manufacturer

Muscle & Performance’s A Guide to Protein Powders 2015 is printed in the U.S.A. © 2015 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in Muscle & Performance’s A Guide to Protein Powders 2015 is for educational purposes only. It’s not intended to replace the advice or attention of health-care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale and use of such products. MUSCLE & PERFORMANCE MAGAZINE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

It doesn’t matter whether your goal is to be a bodybuilder, a �tness competitor, a CrossFitter, a

mud-and-obstacle racer, or just to lose weight to look and feel better. �e most important supplement to fuel your training is protein powder. Why do you need protein powder? Why not just depend on whole-food sources such as beef, chicken, �sh, eggs and dairy? Of course, there’s nothing wrong with barbecuing a good steak or baking up some lean chicken, but it can be di�cult to get the right amount of protein every day — between 1 and 2 grams per pound of bodyweight — by cooking and chewing it. For that reason and others that you’ll �nd in this book-let, protein powder is a must. Each type of protein powder o�ers unique bene�ts, whether it’s the speed of digestion or the amino acids it contains, or bonus components such as antioxidants or �ber. For someone trying to build muscle or maintain muscle mass, whole foods like steak may be hard to swallow �rst thing in the morning and they may not digest fast enough to do right by famished muscles. So a�er a hard training session, a good blend of two or more protein powders is invaluable. Recent studies have shown that a mix of proteins — such as whey, egg and casein — provide amino acids to hungry muscles for a longer period of time than whey alone, which leads to more muscle being built. And if a person try-ing to maintain muscle doesn’t want to go to bed with a stomach churning with cottage cheese, a protein source such as casein will digest slowly so the body remains “fed” for several hours overnight. Muscle & Performance created its Guide to Protein Powders to arm you with knowledge about the wide variety of protein powders on the market, their indi-vidual bene�ts, and when and how to take them. �is booklet can help you pick the best protein powder for your individual goal.

— Vicki Baker, Editor


Types of Protein PowdersANIMAL PROTEINS

It’s an unusual way to look at it, but muscles are merely protein-

storage units, just like fat deposits are fat-storage units. � erefore, muscles naturally contain all the amino acids required to build muscle, automati-cally making them complete proteins. � at’s why eating meat (aka animal muscle) is the easiest way to ful� ll your amino-acid needs. Similarly, protein powders derived from animal prod-ucts are naturally complete proteins and require less concentrating (that is, minimal processing) than protein powders made from plants.

Whey Protein We’re guessing that you’ve heard of whey protein powder. In fact, we’ll go

out on a limb and say that it’s the most popular protein powder available to-day, and it’s certainly an essential part of any � tness diet. Whey is so popular because it’s really good at prompting muscle protein synthesis, which is the way muscles grow. Whey is the soluble portion of milk protein. (You know the watery stu� on the top of a yogurt container when you � rst open it? � at’s whey in its natural state.) It is digested extremely quickly, releasing its amino acids into the bloodstream so they can get to work stimulating muscle growth. It also has very high levels of branched-chain amino acids in general and leucine, the BCAA most directly responsible for protein synthesis, in particular.

CHAPTER 1

GOING THE RIGHT WHEY Whey is particularly good at prompting muscle protein synthesis (muscle growth), making it an especially important part of a muscle-building diet. Consuming whey protein can also help put an end to the catabolism (muscle breakdown) that results from not having eaten all night long. Look to a product such as Dymatize Nutrition Elite 100% Whey Protein to supply fast-digesting whey. It’s packed with 25 grams of 100 percent whey protein per serving, delivering 5.5 grams of BCAAs. It absorbs fast to give your body what it needs for building muscle and recovery, including 2.7 grams of leucine to trigger muscle

protein synthesis. Dymatize Nutrition’s in-house � avor specialists have created many great-tasting varieties of Elite 100% Whey Protein, including butter creme to� ee and cinnamon bun.


But whey works in other ways to boost muscle growth, too. It raises insulin levels, which sounds like a bad thing, but it’s actually great for creating a favorable environment for muscle growth. And its peptides (short protein fragments) blunt angiotensin-converting enzyme, which promotes the constriction of blood vessels. By blunting the enzyme’s e�ects, whey actually dilates vessels, allowing for greater blood �ow — and therefore nutrient delivery — to muscles. Particularly around workout time,

that means needy muscles will receive more hormones, nutrients and oxygen and get a bigger pump, which itself can promote muscle growth.

Whey also has general health bene�ts: It lowers blood pressure, primarily by dilating blood vessels; reduces total cholesterol and LDL (aka bad) cholesterol levels; and increases glutathione, a powerful antioxidant.

Casein Protein If you’ve heard of whey, you’ve proba-bly also heard of its counterpart casein. (It’s the “curds” in the phrase “curds and whey.”) Casein is not soluble and actually clots in the stomach, forming what scientists call micelles. �e result

is that casein takes a whole lot longer to digest than whey, even up to seven hours to be fully digested and ab-sorbed by the body. (In contrast, whey can take as little as 20 minutes.)

�is is not a bad thing, assuming you use it to your advantage. Exercise scientists used to think that casein was only bene�cial to �tness fanatics when used to slow catabolism (muscle break-down). Because it sheds its amino acids at a slow and steady rate, casein can keep muscles supplied over a lon-ger period, preventing the body from

harvesting muscles’ stored aminos for its own uses. However, newer research has shown that when taken a�er workouts, casein is almost as good at stimulating muscle protein synthesis as whey. In one study, conducted at the University of Texas Medical Branch at Galveston, trained weightli�ers who consumed a combination of whey and casein a�er workouts for eight weeks gained more muscle mass than those who took just whey. See Chapter 3 for more information about when to take casein and other proteins.

Like whey, there’s more to casein than simply fueling muscles. For one thing, casein has the highest levels of glutamine of any protein powder.

Whey makes up 20 percent of milk’s total protein, while casein accounts for 80 percent.


Glutamine is the most prevalent amino acid in the body and is required in particularly large quantities by the immune system. Because maintain-ing strong defenses is an evolutionary imperative, the body will o� en funnel glutamine from muscles and send it to the immune system to be put to work. Getting extra glutamine from a source like casein ensures that the body has enough circulating to prevent it being harvested from muscle tissue. Glutamine also plays a role in phy-sique development. It increases leucine levels in muscle � bers, which, as we’ve already established, promotes protein synthesis and muscle growth. It boosts

growth-hormone levels, as well — always a good thing for those looking to improve muscle size and strength — and can promote fat loss by increasing metabolism during exercise and at rest.

Milk Protein Milk is a baby’s � rst food because it is virtually a complete nutrient pack-age. One cup of whole milk contains 8 grams of protein, 11 grams of carbohy-drates and 8 grams of fat. In the decades before protein powders became body-builders’ best friends, they drank milk to reap the whey and casein contained within. Fortunately, now that supple-ment science has advanced a great

Beef protein powder contains 99 percent protein. Beef has no carbs, and the fat has been

removed from the protein powder version.

Beef protein powder contains 99 percent protein. Beef has no carbs, and the fat has been

removed from the protein powder version.


deal, we can have milk protein powder without any of the fat and carbs. Milk protein powder still contains whey and casein, meaning it o� ers the bene� ts of both types of proteins. In addition, because it undergoes gentler processing, milk protein contains smaller, less familiar protein particles — including beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, im-munoglobulins, bovine serum albumin peptides, lactoferrin and lactoperoxi-dase — that o� er major performance and physique bene� ts. � ey play a role in strengthening the immune system, enhancing recovery and providing general antioxidant advantages.

Goat-Milk Protein Got goat milk? Like the milk from cows, goat milk contains casein and whey proteins, plus o� ers a few ben-e� ts that cow’s milk doesn’t. For one, it contains lower levels of a speci� c kind of casein that can cause aller-gies in some people, so those who feel crampy and gassy a� er taking casein might fare better with goat-milk protein. And two, compared to cow’s-milk protein, goat-milk protein is more easily digested and readily absorbed. Finally, most goat-

milk protein powders come from goats that are not fed pesticides, herbicides, growth hormones or an-tibiotics, making them a good choice for bodybuilders concerned about their health being compromised by modern farming techniques.

Beef Protein We agree: � ere’s no better source of protein than a just-grilled steak. And, essentially, beef protein powders are steak with the fat and cholesterol removed. What remains are the amino acids that make up the muscle protein, the creatine that was stored in those muscles and a slew of vitamins, includ-

ing A, D and the Bs. Beef protein is an ideal alternative for those who must avoid lactose (present in small amounts in all milk proteins) because of allergies or intolerance.

Egg ProteinBecause of their rich amino-acid makeup and how easily the body can digest them, egg whites are one of the highest-quality proteins on earth. And, believe it or not, they can contain as many as 40 di� erent proteins. Oval-bumin, a type of glycoprotein (protein

that has carbohydrates attached to it), comprises the majority, making up roughly 55 percent of egg-white protein. Ovotransferrin is an iron-binding protein that provides antimicrobial properties and makes up more than 10 percent of the protein content. Ovo-mucin, another type of glycoprotein, accounts for less than 5 percent of egg-white protein and is one reason egg whites are so gelatinous. But it’s avidin that might sound most familiar. P

hoto

by

Rob

ert R

eiff


One of the most minor constituents of egg-white protein (accounting for only 0.5 percent), avidin can be toxic when ingested in large amounts. It binds with biotin, a critical B vita-min, and escorts it out of the body, which can result in biotin de�ciency. �is condition tends to present itself in those Rocky wannabes who eat lots of raw egg whites. Because egg

protein powders are pasteurized, their avidin is inactivated and unable to bind with biotin.

In addition to all those proteins, egg whites contain a slew of aminos, includ-ing the BCAAs leucine, isoleucine and valine. �ese amino acids — particularly

Arginine, another amino that’s present in high amounts in egg pro-tein, stimulates nitric-oxide produc-tion in the body. NO dilates blood vessels, resulting in increased blood �ow to muscles. �is helps deliver more oxygen, nutrients and anabolic hormones for better energy and a big-ger pump during workouts, and better muscle recovery and greater muscle

growth a�er workouts. Arginine also increases levels of growth hormone, which is crucial during and a�er training. But there are other bene�cial components in egg whites; take sulfur, for example. Responsible for the odor of rotten eggs, the element is critical to the body’s hormone-producing path-ways, helping to bump up hormone production that, in turn, enhances muscle growth.

The BCAAs leucine, isoleucine and valine — particularly leucine — are critical for muscle protein synthesis. Egg protein stimulates muscle protein

synthesis like whey and casein.

leucine — are critical for driving muscle protein synthesis and therefore muscle growth. Research shows that egg pro-tein stimulates muscle protein synthesis like whey and casein. P

hoto

by

Rob

ert R

eiff


PLANT PROTEINSPlant proteins o�er great alternatives to milk, beef or egg proteins. Whether you avoid animal-based proteins for ethical reasons or because of allergies or intolerance, many plant-based pro-tein powders o�er advantages that the animal-based protein powders do not. So even if you do use animal-based protein powders, you may want to con-sider adding some of these to the mix.

Soy Protein Poor soy protein: Where whey gets all the glory, soy gets all the scorn, most of which is borne out of confusion and

delusion. �e biggest mistake people make about soy protein powder is to assume that because it contains iso�a-vones — naturally occurring phyto-chemicals that are extremely similar (on the molecular level) to estrogen, the female sex hormone — taking it lowers testosterone. Ample scienti�c evidence shows that this is just not true. In fact, one study, published in the journal Fertility and Sterility in 2010, examined 15 other studies con-ducted on soy and testosterone levels and concluded that there was abso-

lutely no evidence that soy impacts testosterone levels in men.

Equally problematic for soy pro-ponents is the fallacy that soy doesn’t work as well to promote muscle growth as whey and casein. Again, not true. Researchers gave male subjects soy protein, a soy and whey blend, or whey protein twice a day for 12 weeks, then reported in a 2007 Journal of the International Society of Sports Nutrition article that all the subjects gained a similar amount of muscle mass regardless of what type of protein they took.

Further, soy actually has bene�ts

beyond those o�ered by whey. For one thing, soy is loaded with arginine, which not only increases NO levels but also gives growth hormone a bump. But soy also boosts NO levels via an-other mechanism, by increasing levels of nitric oxide synthase, the enzyme that converts arginine into NO. And because those phytochemicals are powerful antioxidants, soy protein hastens muscle recovery a�er exercise. Soy has also been shown to promote fat loss, possibly by blunting appetite and therefore limiting caloric intake.

Protein can be concentrated from just about any source that contains it. For example, protein powders have been isolated from

buckwheat, Brazil nuts and cranberry seeds.


Brown-Rice Protein�rough a specialized manufacturing process that treats brown rice with enzymes that separate the carbs and protein, manufacturers can produce a brown-rice protein powder that ends up being about 70 percent protein. Why bother? Because brown-rice protein contains more arginine than just about any other protein powder available. We’re talking four times the amount found in whey. �at means taking brown-rice protein can do all the things that arginine does: increase the delivery of nutrients to muscles, create a bigger pump during workouts and improve recovery from exercise.

But there’s more. A study presented at the 2008 annual meeting of Ex-perimental Biology reported that rats fed for 50 days on a high-fat, high-cholesterol diet that also included rice protein did not experience the insulin resistance and elevated cholesterol and fat levels that rats receiving casein protein did. Researchers postulated that the enhanced insulin sensitivity

and reduced cholesterol and fat levels resulted from the activation of speci�c proteins known as PPARs (peroxi-some proliferator-activated receptors) and LXRs (liver X receptors), both of which typically work by activating genes that decrease fat and cholesterol production, enhance fat burning and increase insulin production. �erefore, adding rice protein to protein shakes may help you lose body fat, gain muscle and lower cholesterol.

Pea ProteinAs far as plants go, peas are fairly packed with protein. So it should come as no surprise that pea protein powder is a good alternative protein source. Like brown-rice protein, pea protein powder is rich in arginine, with almost three times the content found in whey. It also contains signi�cant amounts of glutamine and BCAAs.

Hemp Protein No, it won’t get you high. Sourced from hemp seeds, hemp protein is a complete protein made up of two ma-jor components, edestin and albumen, the latter of which is similar to the

major protein in egg whites. Hemp protein is relatively rich in

arginine and BCAAs, but it’s rarely concentrated enough to contain high percentages of protein. Combine it with another protein powder to reap the bene�ts of its es-sential fatty acids and �ber.


AMINO ACTIONWhy are we proponents of mixing di�erent types of protein powders? Because each type contains a di�erent amount of the 18 amino acids required by the body. �is table shows the typical amino-acid pro�les in 100 grams of four of the most popular types of protein powders.

AMINO ACID WHEY* CASEIN* SOY* EGG*

Alanine 5.0 4.7 5.8 4.3

Arginine 2.4 2.5 5.8 7.6

Aspartic Acid 10.5 10.0 10.2 11.6

Cysteine 2.7 2.5 2.6 1.3

Glutamic Acid 16.9 17.4 13.3 19.1

Glycine 1.7 1.7 3.5 4.2

Histidine 1.7 1.9 2.3 2.6

Isoleucine 6.1 6.0 5.7 4.9

Leucine 10.3 10.1 8.4 8.2

Lysine 10.1 9.7 6.8 6.3

Methionine 2.1 2.1 3.4 1.3

Phenylalanine 3.0 3.3 5.9 5.2

Proline 5.9 6.4 3.9 5.1

Serine 5.0 5.0 6.9 5.2

Threonine 6.5 6.1 4.6 3.8

Tryptophan 1.7 1.6 1.2 1.3

Tyrosine 3.1 3.3 3.9 3.8

Valine 5.7 5.8 6.4 5.0

* in grams per 100 grams

THE RICHARDS GROUP TRG JOB #: DYM-14-0046CLIENT: Dymatize

TITLE: PDL SpreadPUB: Protein Powder Booklet

INSERTS: May 2015LINE SCREEN: 133COLOR: CMYK

PUB TRIM: 10.75” x 8.375” PUB LIVE: .25” inside trimPUB BLEED: .125” outside trim

CONTACT: Todd Gutmann214-891-3519

25g <1g 2g

PROTEIN SUGAR FAT

You can’t always eat. But your muscles still need to be fed. When you’re asleep, Elite Casein® from Dymatize delivers a steady 25g stream of slow- absorbing 100% micellar casein protein, keeping muscles fueled to help them grow faster and recover quickly. And it tastes great. So keep the power on when you power down with Elite Casein.


DYM140046 PPB_LawTire_sp.indd 1 2/13/15 2:23 PM


Protein Processing

It’s no surprise that protein powders don’t exactly exist in nature. Instead,

advanced processing techniques are required to turn, say, whole milk into whey isolate, and the degree of pro-cessing determines how much protein is in the powder. At its most basic, protein process-ing is really about � ltering out all the other components of the original product (such as carbs, fats, micronu-trients and water), then drying it out to remove any remaining liquid. � e more-processed types of protein go through more intense � ltration, and therefore contain more protein and fewer other ingredients.

It’s easy to determine how much processing a protein has undergone because manufacturers tell you right on the label. Here’s a glossary.

ConcentrateProtein concentrates undergo the least � ltration and, for this reason, are o� en the cheapest form of protein avail-able. But cheapest doesn’t always mean worst. Take whey protein, for example: Because of the minimal processing, most of those larger whey peptide fractions remain in whey concentrate as compared to other, more processed forms of whey. � at means whey concentrate o� ers health bene� ts that

CHAPTER 2

MIXING IT UPProducts labeled “hydrolyzed” mix readily and won’t clot in your shaker. In addition, hydrolyzed protein powders digest much fast-er than other types, making their amino acids available to hungry muscles that much more quickly. And the hydrolyzed form of pro-tein isn’t likely to make you feel bloated or excessively suppress your appetite, so you can eat your next meal sooner to keep your muscles growing. One easy-mixing protein powder is Dymatize Nutrition Iso-100 Hydrolyzed 100% Whey Protein Isolate. This premium 100 percent whey protein isolate is hydrolyzed to deliver a pure, easily

digested and rapidly absorbed protein. It quickly replenishes amino acids, making it ideal for scheduled uses throughout the day, such as � rst thing in the morning to stop catabolism or right after an intense workout to aid muscle recovery. With 25 grams of protein and not much else, it’s gluten-free, lactose-free and fat-free (with the exception of some chocolate varieties, which have 0.5 gram of fat from the cocoa), so you can ful� ll your sports nutrition needs with-out unwanted extras. Iso-100 is now available in birthday cake and fudge brownie � avors.


whey isolate, for example, doesn’t.Look for: whey protein concentrate, milk protein concentrate, soy protein concentrate

IsolateBecause isolates undergo additional processing steps or longer �ltra-tion times, they are purer forms of protein than concentrates. As a result of the extra process-ing, they also contain smaller amounts of carbs and fat, and therefore tend to be digested and absorbed faster than concentrates.Look for: whey protein iso-late, milk protein isolate, soy protein isolate, beef protein isolate

Hydrolysate�is isn’t a further �ltra-tion or puri�cation step, but rather an indication that a protein has been hydrolyzed or put through the process of hydrolysis. �is breaks longer protein chains into smaller peptide fragments, so in essence, the protein has been predigested. �at means when you consume a hydrolyzed protein, your body digests and ab-sorbs it even faster than an isolate.Look for: whey protein hydroly-sate (or hydrolyzed whey protein), hydrolyzed beef protein isolate


PROCESSED PROTEINS�is chart illustrates the di�erence in the amount of protein between the concen-trate and isolate forms of some of the more popular types of protein.

THE CASE OF CASEINCasein is a bit of an odd bird, at least when compared to other protein powders. Its manufacturing process involves similar steps to creating other concentrates — start with milk and �lter out the whey, carbs and fat — but the resulting powder isn’t called a concentrate, it’s called micellar casein.

Imagine a ball made out of smaller balls, and that’s essentially a micelle. It’s the native form that casein takes when exposed to liquid, and it’s why casein is so slow to digest. Enzymes in the stomach can attack only the outer layer of the outer balls, and once they get through that, there are more and more layers of balls to work on. Because casein is prized for being slow- digesting, micellar casein is the gold standard of casein proteins.

But there are others. Caseinates are protein powders made by adding calcium, sodium or potassium to casein protein, which disrupts casein’s ability to form micelles and therefore yields a much more soluble �nal product. Normally, that’s a good thing: Increased solubility means the protein dissolves better in liquid, making blending and drinking a shake a much easier and more pleasant experience. But it’s not necessarily a positive when it comes to casein. Calcium caseinate, potassium caseinate and sodium caseinate are more quickly digested than micellar casein, so consider that when scheduling your shakes.

PROTEIN CONCENTRATE ISOLATE

Whey Protein 70 to 80 percent protein 90 percent protein

Milk Protein 80 percent protein 85 percent protein

Beef Protein — 99 percent protein

Soy Protein 70 percent protein 90 percent protein

Goat-Milk Protein 65 percent protein —

Pea Protein 85 to 90 percent protein 83 to 85 percent protein

Hemp Protein 50 percent protein —


Protein is the most sought-after nutrient by athletes and serious

weight trainers. However, with the number of protein supplements on the market, each with di�erent in-gredients and formulations, getting the protein you want for the most ideal postworkout nutrition might become a bigger challenge than the workout itself. The Supplement Facts label con-veys the total protein content of a product. While this panel is meant to be a point of clarity and reassurance for you as a consumer, it may leave you with more questions, including the following:

• Does the product have the right pro-tein or blend of proteins and at the right levels?

• Is all the protein claimed on the Sup-plement Facts label really actual pro-tein?

• Does 30 grams of protein per scoop really mean 30 grams, or are there additional amino acids and other nutrients contributing to the protein claim on the label?

Here’s an inside look at protein sup-plements to help you go beyond the scoop and label and get the right pro-tein to meet your needs.

Protein: The MVP Supplement Protein is the structural and func-tional basis of the body, and nowhere else is it more abundant, versatile and

powerful than in muscle, making up roughly 80 percent of muscle mass once the water is removed. That’s why protein is viewed as the most valuable performance supplement for optimizing muscle size, strength and performance. However, some proteins are digested faster, some slower, and all vary to some degree in key amino acids such as leucine, argi-nine and glutamine. The bottom line is, for people who train seriously, pro-tein supplements can support muscle building and help develop strength, power and size.

Just the (Supplement) FactsThe Supplement Facts label is meant to indicate the grams of protein per serving. Most consumers take this information at face value, but the amount of actual protein per serving isn’t always straightforward. Some manufacturers might add amino ac-ids such as taurine, alanine and gly-cine, or amino-acid-derived ingredi-ents like creatine, and count them as protein. How can that be, you ask? The answer lies in the method by which protein is estimated by a labo-ratory. First, the product is analyzed for total nitrogen, which naturally would be found in protein and any other nitrogen-containing ingredi-ents, including amino acids, creatine, betaine, etc. Then grams of nitrogen are multiplied by a conversion fac-tor to estimate grams of protein. It is

BEYOND THE SCOOP AND LABELBy Rob Wildman, Ph.D., RD, FISSN

THE RICHARDS GROUP TRG JOB #: DYM-14-0046CLIENT: DymatizeTITLE: Jared Jessica Hill Run/Elite XT

PUB: Protein Powder Booklet

INSERTS: May 2015TRIM: 5.375" x 8.375" LIVE: .25" inside trimBLEED: .125" outside trimLINE SCREEN: 133COLOR: CMYK CONTACT: Todd Gutmann214-891-3519

Performance starts in the gym. But it doesn’t end there. Elite XT® is a performance protein blend of six different fast-, medium-, and slow-absorbing proteins that provide sustained recovery support for your muscles anytime they need it. And with great flavors like Fudge Brownie and Banana Nut, Elite XT is as big on taste as it is on performance.

21g 4g 1.5g

PROTEIN SUGAR FAT


DYM140046 PPB_JJHillRun_pg.indd 1 2/13/15 2:21 PM

THE RICHARDS GROUP TRG JOB #: DYM-14-0046CLIENT: DymatizeTITLE: Jared Jessica Hill Run/Elite XT



Performance starts in the gym. But it doesn’t end there. Elite XT® is a performance protein blend of six different fast-, medium-, and slow-absorbing proteins that provide sustained recovery support for your muscles anytime they need it. And with great flavors like Fudge Brownie and Banana Nut, Elite XT is as big on taste as it is on performance.

21g 4g 1.5g

PROTEIN SUGAR FAT


DYM140046 PPB_JJHillRun_pg.indd 1 2/13/15 2:21 PM

then up to the manufacturer to hon-estly label how much real protein is in each serving by subtracting the “nonprotein nitrogen” such as amino acids and creatine. Unless this is done, consumers are left to �gure it out on their own.

The argument can be made that because amino acids are essentially the building blocks of protein, they’re basically the same as protein and can be labeled as such. However, it should be understood that although taurine is an amino acid, it is not used as a building block for muscle pro-tein. On the other hand, glycine and alanine are used to make protein, but they’re non-essential amino acids and excesses are rapidly used as fuel or to make glucose in the liver. And al-though creatine is derived from ami-no acids, it cannot be converted back into aminos to make muscle protein.

What all this means is that the la-bel could be considered misleading

if it counts certain additional amino acids and creatine as protein. Thus, the 30 grams of protein claimed for a product might be only 25 or 27 grams of muscle-making protein once you account for the added taurine, cre-atine and at least some of the glycine. This doesn’t imply that the creatine, taurine and glycine aren’t bene�cial, but if you’re buying a protein supple-ment for its muscle-protein building blocks, you might not be getting ex-actly what you want. Sadly, it’s likely that some brands add other nitro-gen sources to a product to reduce the cost of making it, because most nonprotein nitrogen ingredients are cheaper than protein. This keeps the label claim for protein high and the retail price low.

Leucine Pulls the TriggerAlthough the addition of some ami-no acids or derivatives can arti�cially increase the protein claim, there are


key amino-acid levels that can be used to gauge the ability of protein to maximize muscle-protein manu-facturing. One standout is leucine, an essential BCAA. Leucine is critical for muscle-protein production in re-sponse to training, and it seems to help maximize the signaling path-way or “trigger” to �re up muscle-protein manufacturing. In fact, some researchers have suggested that it takes at least 2.5 grams of leucine to maximally stimulate muscle-protein-manufacturing systems.

Based on the importance of leu-cine as a muscle-protein-production potentiator, many brands prominent-ly call out the leucine content on their labels. In addition, some sports nutri-tionists suggest that the leucine level might be the starting point in assess-ing the potential impact of a protein supplement on muscle-protein pro-

duction, especially postworkout. Said di�erently, a weight trainer might get more bene�t from a 25-gram protein delivering 2.75 grams of leucine than another product that has 30 grams of protein, 2 grams of leucine and 2 grams of taurine.

What does this mean for you? When you purchase protein supple-ments, there’s more to consider than retail price, grams of protein per serving, total servings and type(s) of protein. Today, there are other fac-tors such as leucine content per serv-ing and whether a product contains added amino acids or derived nutri-ents that are deemed contributory to meeting goals. Always read the label, and if you have questions, call the product manufacturer. In addition, check out comments on Internet message boards. Be a savvy protein shopper.


Putting Protein Powder to Use

It’s one thing to intimately under-stand the types of proteins avail-

able and how they are made, but it’s another thing entirely to know how to make the di�erent types work for you. What you need is a schedule and a mixing plan.

THE SCHEDULE�ere are four times during the day when protein powders are far superior to whole foods. During those win-dows, whole foods would be too slowly (or, in one case, too quickly) digested to be of much use to the body. Plan-ning your shake consumption based on these windows is the �rst and most critical key to making protein powders work for you.

Window 1: Immediately Upon Awaking�e sun is rising and the birds are singing, and deep inside your body, your muscle tissue is screaming bloody murder. You’ve just completed a seven- or eight-hour fast and your body, which never stops needing ami-no acids to run smoothly, has been happily harvesting them from your muscles (which are, remember, simply repositories where your body stores protein). To stop your body’s barbaric behavior, you need to provide it with an alternate source of aminos, fast. An omelet is tasty, and eggs are a critical part of a training diet, but by the time you scramble them, eat them and digest them, your poor muscles

CHAPTER 3


CHAIN GANGIf you’re trying to add muscle or you’re a hardgainer (someone who has trouble building muscle), research has shown that for best re-sults, you need a blend of proteins that will help your body take advantage of your postworkout anabolic window. And if you want to sustain and extend your recovery period, the right blend is even more important. Mix in additional BCAAs (leucine, isoleucine and valine) for an excellent source of muscle fuel. Dymatize Nutrition Elite XT is an e� ective protein blend with added leucine to ensure that muscle protein synthesis is triggered. It was designed as a multiphase protein matrix for lean muscle

growth and repair. By combining fast-, medium- and slow-absorbing proteins, it gives muscles the extended-release nourishment they need to build mass. Meanwhile, your taste buds can enjoy delicious � avors such as fudge brownie and rich vanilla.

will be that other favorite breakfast food: toast. Instead, take 20 to 40 grams of a fast-digesting protein such as whey protein hydrolysate, whey protein isolate, hydrolyzed beef protein isolate or soy protein isolate.

Window 2: PreworkoutYou know how your mom always nattered on about how your brain couldn’t function at school if you didn’t eat breakfast? Well, we’re going to do the same, only it’s about how your body can’t work out properly if you don’t feed it right before you hit the gym. Drinking a protein shake within a half-hour of workouts ac-complishes several things. One, it can help you train harder for longer. Drinking a shake ensures that there are ample amino acids cir-

culating in your bloodstream, readily available to be plucked up by muscles to be used as fuel. � e BCAAs, espe-cially leucine, are known to be particu-larly good fuel sources. Two, � ooding your system with aminos prevents muscle breakdown and promotes recovery, even while you’re still working out. Remember that the body will harvest aminos from muscle tissue if it needs them, and be-cause the very act of training damages muscle tissue, gym time is particularly tough for muscles. � e repair process — which stimulates muscle growth — starts immediately a� er you put the weights down, even if you’re in the middle of a set. What you need to facilitate all these processes is 20 grams of a fast-digesting protein such as whey or soy 30 minutes before every workout.


Window 3: PostworkoutSo you’ve started the recovery process by priming your body before workouts, but you need to keep your body’s recov-ery machinery humming by following that up with more protein immediately a� er that last rep. � e goals are these: Keep muscles bathed in circulating amino acids and growth hormone to improve protein synthesis, and enhance blood � ow by increasing NO levels. You can accomplish both goals by having a 20- to 40-gram shake within 30 minutes a� er workouts. Great choices are fast-digesting proteins such as whey, soy or beef. However, it has recently been shown that adding a medium-digesting protein like egg and a slow-digesting protein like casein to a postworkout shake can further enhance muscle growth, most likely because the varying digestion rates maintain the � ow of aminos — and

THE STAND-BY-ME PROTEINYour body needs rest to recover from intense workouts, and mus-cle growth actually occurs outside the gym as your muscles repair themselves. The amino acids in protein foods and protein powders help that procedure along. While you’re asleep, though, your body’s metabolic processes continue to look for sources of fuel, and one of those sources might be your hard-earned muscle. Instead of get-ting up several times to eat during the night, before bedtime fuel up on slow-digesting casein, the go-to protein for the sustained delivery of amino acids. One protein that keeps on going, even when you’re not, is

Dymatize Nutrition Elite Casein. Made of 100 percent micellar casein, one of the slowest-absorbing proteins available, Elite Casein keeps you fuller longer and delivers a steady stream of amino acids for up to seven hours. With 24 grams of sustained-release protein in every serv-ing, Elite Casein is an ideal choice for anytime your body goes without protein for a prolonged period, like while sleeping.

therefore protein synthesis — over a longer period.

Window 4: Before BedIt may seem odd that it’s critical to fuel your body before doing something that seems to require as little energy as sleeping. But just because you’re not using your muscles as you lie prone for several hours doesn’t mean your body isn’t metabolically active. It still requires fuel while you’re asleep, and because you can’t provide it by eating, it gets to work using the stores it has built up, including all those tasty ami-nos residing in your muscle tissue. By drinking a shake made with 20 to 40 grams of a slow-digesting protein like casein right before bed, you can provide your body with a steady sup-ply of aminos for at least a few hours. � at delays — and therefore reduces — the breakdown of muscle tissue.

Pho

to b

y R

ober

t Rei

ff


THE RICHARDS GROUP TRG JOB #: DYM-15-0009CLIENT: DymatizeTITLE: Pursuit-Fire


INSERTS: May 2015TRIM: 5.375" x 8.375" LIVE: 7.375" x 9.875" BLEED: 5.625" x 8.625" LINE SCREEN: 133COLOR: CMYK CONTACT: Todd Gutmann214-891-3519

No gluten. No hormones (rBGH, rBST). No soy. No artifi cial fl avors, colors, or sweeteners. No added sugar.© 2015 DYMATIZE.® These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease. As individuals vary, so will results.

LEARN MORE AT PURSUITRX.COM

IN PURSUIT OF STRENGTHBuilt for the natural athlete, Pursuit RxTM Whey Protein

delivers quality whey protein isolate as the primary source with the right level of BCAAs (especially L-leucine)

to trigger muscle protein synthesis for faster recovery, so you can conquer whatever you’re in pursuit of.

NEW

LOOK AND

EXPANDED LINEUP

DYM150009 ProtPowder_5_375x8_8375.indd 1 2/12/15 3:04 PM

Optional Window: Between MealsProtein shakes can also make snack time easy, particularly when you’re away from home or are trying to lose weight. Whey protein powder has been shown to boost levels of a hormone called cholecystokinin, which makes you feel fuller. It also reduces levels of ghrelin, the hormone that controls hunger, and glucagon-like peptide-1, another compound involved in feelings of hunger.

Protein shakes can also make snack time easy, particularly when you’re away from home or are trying to lose weight.

THE RICHARDS GROUP TRG JOB #: DYM-15-0009CLIENT: DymatizeTITLE: Pursuit-Fire


INSERTS: May 2015TRIM: 5.375" x 8.375" LIVE: 7.375" x 9.875" BLEED: 5.625" x 8.625" LINE SCREEN: 133COLOR: CMYK CONTACT: Todd Gutmann214-891-3519

No gluten. No hormones (rBGH, rBST). No soy. No artifi cial fl avors, colors, or sweeteners. No added sugar.© 2015 DYMATIZE.® These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease. As individuals vary, so will results.

LEARN MORE AT PURSUITRX.COM

IN PURSUIT OF STRENGTHBuilt for the natural athlete, Pursuit RxTM Whey Protein

delivers quality whey protein isolate as the primary source with the right level of BCAAs (especially L-leucine)

to trigger muscle protein synthesis for faster recovery, so you can conquer whatever you’re in pursuit of.

NEW

LOOK AND

EXPANDED LINEUP

DYM150009 ProtPowder_5_375x8_8375.indd 1 2/12/15 3:04 PM

THE RICHARDS GROUP TRG JOB #: DYM-14-0046CLIENT: DymatizeTITLE: Bobby KB Pushup/Elite Whey



Whey protein is the standard for performance proteins. But what real athlete settles for

“standard”? Elite Whey Protein® is a highly bio-available formulation that delivers 25g of cold-fi ltered whey and 5.5g of fast-absorbing BCAAs, including 2.7g of leucine, to trigger muscle protein synthesis. Want to raise your bar? Raise a shaker of Elite Whey.

25g 1g 1.5g

PROTEIN SUGAR FAT


DYM140046 PPB_BobbyKBPU_pg.indd 1 2/13/15 4:05 PM

protein powder-dymatize may15-2 · 2017-05-26 · whey protein powder. in fact, we’ll go out on a...

Documents