Health and Science | Dure

Protein Explained

At Dure Foods, we are committed to staying in touch with our customers. When we see something we find interesting, we like to share it so, Here are some fun facts about Protein.
If building muscle were as simple as “lifting things up and putting them down,” we’d all look like the gent in the video. Unfortunately, it’s a bit more complex. What you put into your body is just as important as how you exercise it. Everyone has heard the adage, “if you want to gain more muscle, have more protein.” The next recommendation is typically to try a protein shake. But what if you are lactose in tolerant? Here is another, what if you are a vegan? How about, you simply want to lose weight but maintain muscle? Welcome to a breakdown of protein basics.

What is protein?

Proteins are a part of every cell in our bodies, especially muscle cells. The proteins found in our cells are constantly being broken down and replaced. This occurs in times like recovery from injury or a hard workout session. The protein that is found in the food we eat is further broken down into amino acids (AA’s). AA’s are considered the building blocks of proteins.

Amino Acids

AA’s are classified as either essential or non-essential. Essential AA’s are those which the body cannot produce on its own, thus needing to acquire it from an outside source such as meat or dairy products. Non-essential AA’s are produced by our bodies. In total there are twenty essential and non-essential amino acids. Having a constant intake of protein and thus amino acids is key because the body does not store amino acids.

Source – Whole vs. Supplement

We can get protein (and thus non-essential AA’s) from whole food sources such as meat, some grain products and dairy. Each source has its advantages. Such as cost, variety of preparation and let’s be honest — taste. But, a large volume of whole sources can leave you feeling constantly full and preparation can be time consuming. Enter supplementation.

The first and perhaps greatest advantage of protein supplementation is “BV” or biological availability. BV is how easily the body absorbs the nutrient. The easier the absorption, the higher the BV. The BV value is a factor when considering which protein to consume for your specific needs. The second advantage is availability. You have to prepare the whole food source, cook it, eat it and digest it in order to reap the benefits. A major disadvantage is that it may not be readily accessible for consumption. Not the case with supplementation. Let’s knock out a list of the major protein supplement categories their suggested uses.

Whey Protein

Whey is a by-product in the creation of cheese. This type of protein comprises about twenty percent of the protein in milk. With a high BV rating, whey is the most popular protein source. It is a fast digesting protein and it comes in three general types.

Whey Isolates: A higher quality source than whey protein containing between 90-98% protein and a high BV rating.
Whey Concentrate: It is a more cost effective type of whey protein that is easier to make. It contains 70-80% protein when compared to the Isolate.
Whey Protein Blends: Contains concentrate and isolates, making it more cost effective than the isolates but giving it a higher protein ratio when compared to concentrates.
Usage: Prime time for this type protein is when the body is craving protein the most and that is following a work out. After a tough work out, muscles are nutrient starved and in need of protein to kick start the muscle growth process. Best choice is to use the isolates. During the day, the whey protein blends are a good choice because of its slightly slower absorption.

Casein Protein

This type of protein is the primary source of the protein found in milk. It is a very slow digesting protein when compared to whey. It is very high in the AA glutamine and popular in muscle building programs.

Usage: Due to its slower digestion, casein is typically use as a pre-workout and a pre-sleep supplement. It ensures that you have constant supply of muscle building force, while you sleep. It is also a great supplement to take upon waking up to kick start your body’s metabolism.

Egg Albumin (egg white)

Rocky wasn’t the only one who knew about the goodness found in an egg. It is not as high in essential AA’s as the yolk but it is much lower in fat and cholesterol.

Usage: Other than soy, it is one of the best alternatives for those who are lactose intolerant.

Soy Protein

A good source of protein but not as good as whey, casein, or other whole food sources like milk or eggs. It has cardio-protective qualities and, also comes in an isolate form. Although soy is also available in an isolate form which increases it BV rating, it is still the least popular form of protein being used by hard body seekers.

Usage: It is a good choice if you are lactose intolerant, vegan, or have other allergies to dairy.

How much protein do you need?

Well, there is no absolute answer to this but the recommended daily allowance for adults in the US is .8 grams of protein per kilogram (2.2 pounds per kilogram) of bodyweight, or approximately .36 grams of protein per pound of body weight. That means for a male that weighs 220 pounds, the minimum amount of protein he will need is 79 grams of protein. Now, for those of you who are involved intense forms of exercise and training the requirement number grows to one to 1.5 grams per pound of bodyweight.

There you have it, a basic but solid overview of every muscle seekers best friend…Protein. You have a number of choices to pick from, just remember to choose the source from some one who cares!

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The question was posed to Mike Nolan, Managing Partner of the Athletic Club chain (with over 80,000 members) and former Decathlete who placed 10^th in the 2001 IAAF World Championships in athletics.

Q: What do you look for in a Protein Supplement in regards to taste and ingredients?

A: Not too long ago, I was in the market for a new vehicle. With hundreds of options to consider, how does one choose? The auto companies and mega-ads dictate a presupposition of higher meaning acutely engineered to implant ideologies of grandeur deep into our brains. They suggest a purpose for life, dare I say, a suggested meaning to life itself. A current commercial touts that their car is the “stuff” from which all uber-Americana greatness, both past and present, was founded. It stands proud an icon of a materialistic and self-empowered worldview, calling you to sit and feel the supremacy of drifting across shiny wet pavement while onlookers stare with envy. How does one live up the social responsibilities of such a vehicle? It’s in this headspace that my basal instincts take over and practicality prevails.
Bottom line: I chose a vehicle of such nationwide commonality in hopes to move quietly from point A to B without notice. Simple and boring perhaps, but it works.

What does this have to do with protein supplements on the market today?   Everything I’m afraid, and it all boils down to purpose and choice.    With hundreds of options on the market how do you choose which is right for you?
Let’s look at the basic purpose: Protein is a macronutrient required by our bodies for all sorts of reasons. It’s composed of chains of single amino-acids (both essential and non-essential), which break apart upon digestion and then go to work in our bodies.   Mainstream diets have put the spotlight on proteins as a necessary entity in muscle building and weight loss. Herein lies the primary purpose of protein supplementation for most active people.
Now for choice: there is a product for almost every individuals specific need. There are proteins designed for both weight gain and weight loss, as well for vegetarians, lacto-vegetarians, vegans, lactose intolerant, gluten free, to name a few. Primary ingredients range from soy, rice, hemp, milk, egg, and most commonly, whey.
Let’s focus on whey, as it’s generally considered to provide the highest proportion of protein by volume and is typically easy to digest. The three best forms of whey available are (ranked from lowest to highest quality/purity) whey concentrate, whey isolate, and whey hydrolysate.   It’s no surprise that as quality increases so too does price.   To know if a product is right for you, one must simply try it out! Any reputable health store should be able to provide you a sample of the product before you make your purchase.    When sampling, you will carefully consider 2 factors; taste and digestibility. If a product has an undesirable taste or texture it’s unlikely you’ll succeed in “choking it down” day after day.   Digestibility is critically important and can be determined 10 minutes to 10 hours post-ingestion.   Adverse effects of an ill-suited protein may include bloating, indigestion and gas.   ***If you purchase a product that becomes unpalatable, a reputable store will accept a return.   Be sure to ask about the stores return policy prior to purchasing to ensure you’re comfortable with its parameters.
One chooses a protein supplement for the purpose of enhancing their daily nutritional intake profile.
Bottom line: This stuff is going into your body so quality matters! Choose the best quality protein you can afford that matches your specific purpose. Ensure it tastes great and digests comfortably. Simple and boring advise perhaps, but it works.

Thanks Mike, for taking the time to answer this question. Dure Foods appreciates your time and values your input!

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