Proteins: what’s the Confusion?

The main uses of protein are to maintain and build the immune system, along with repair, rebuild and retain lean muscle mass and most body masses.

What type of proteins should I choose?

There are many types of protein supplements, from many different companies, and it looks so overwhelming, but if we break it down into simple questions they become easier to understand. First of all, you must decide the source of protein that you want to ingest. The most common is dairy-based whey protein, but there are also vegetarian sources like rice, soy, hemp or pea. After deciding which source is best for you, then ask yourself how this protein is going to be used. We then look at four main categories of proteins: Isolates, Concentrate blends, Meal replacements, and Weight gainers.

Isolates:
Most finely filtered of the protein sources, usually with a CFM (cross-flow micro-filtration) filtration. Retains the highest percentage of protein per serving, about 87-90%. Usually the finest and easiest mixing powder. Quickest into the body. Great for post workout, quick entry into the muscle for repair and recovery.

Concentrates:
Blend of isolate and concentrate powder. May also contain caisein if it is sourced from whey. Yields about 77-82% protein content. Generally slightly higher carbohydrates and fats when compared to isolates. Good economical protein eplacement. Great for smoothies and breakfast shakes.

Meal replacements:
Generally a concentrate blend with a higher percent of carbohydrates and fats, with emphasis on proteins. Also contains a percentage of multivitamins and minerals, and some may contain extra fibre. Great for the time-consumed people who need to just mix-drink-and-go, and it still fills them up for 3-4 hours.

Weight Gainers:
Blend of concentrate protein with fats and a higher ratio of carbohydrates. Can be anywhere from a 1:1 ratio up to 1:4 ratio of proteins : carbohydrates. Fats are generally Medium Chain Tryglycerides and carbohydrates are usually of Maltodextrin source. Used to maintain body weight or increase body mass and weight.