Section 4, Part 1, Supplements
WHY WHEY? SOY IN YOUR FACE! - Written by Unique
Right now everyone is probably asking, "What the heck does he mean by that?" The title will become evident once you see the big picture of what is going on in the supplement industry regarding protein powders. If you remember many years ago, weight gainers were the big thing and protein powders were out! Then, in like a storm came the low calorie weight gainers (yeah right!), the criticizing of the high calorie diet, and the inundation of whey protein. The trend is this--promote something, then dispel it, promote it again, then dispel it. This way, the supplement companies always have something "new" to bring to the market. I predict that very shortly there will be a resurgence in the high calorie diet. It might be slightly modified, but a high calorie diet nonetheless. Supplement companies do not care really what the truth about supplements really is--they will promote only what is "hot" and is making money. Back to protein powders--is whey really better and are you getting what you pay for?
Studies have been done to assess any differences in weight gain between individuals supplementing with whey protein, soy protein, or egg protein. SURPRISE, SURPRISE! There were no differences whatsoever (statistically speaking) between the effectiveness of the proteins. Remember, all three of these proteins are designed to stimulate growth--albeit in chicks, calf's, etc. So is one really better than another? Proponents of whey say that it has an ultra high BV (biological value), exceeding by far every other protein. One manufacturer claims that their protein has a BV of 168--over 50% better that egg protein! Companies also claim that their whey protein is special because it has di- and tri- peptides. They claim that these peptides enhance the immune system, and help to greatly increase the BV of the protein. Another claim is that whey contains certain, specific peptides that greatly enhance the immune system. Finally, it is claimed that whey has a significantly higher amount of glutamine and the anti-catabolic branched chain amino acids than any other protein.
Are any of the above statements regarding whey protein true? Yes, but only one. If processed correctly, whey will have small amounts of peptides (lactoferrin, lactoperoxidase, immunoglobulin, etc.) that definitely enhance the immune system. These peptides are NATURALLY OCCURRING and are not created by hydrolyzing the protein (breaking large peptides into smaller ones). Many studies have been completed regarding the effect of whey on the immune system and it is generally recognized in the scientific community that whey positively stimulates the immune system. The di- and tri- peptides that you're continually hearing about regarding whey have nothing to do with these naturally occurring peptides. If processed using low heat, any type of whey including sweet whey (which is basically unprocessed) will have these naturally occurring peptides. A hydrolyzed whey can have di- and tri- peptides but these do nothing for the immune system, are not naturally occurring, and are basically worthless to the bodybuilder! Although unmentioned in all the hype, whey also has been shown to have a positive effect on a person's cholesterol and triglyceride profile. With long term use, characteristics like this become very important as to the benefits of supplementing with a particular protein. As a note, several studies have shown casein to have a negative impact on a person's cholesterol profile!
Now let's consider the other claims about whey--the ultra high BV, the di-and tri- peptides, and statements about glutamine and BCAAs. This is where it gets interesting and where the public is being deceived and manipulated. I have researched this topic rather thoroughly and have talked to experts in the field who work for the actual companies which manufacture and process the raw, bulk products. I have questioned several experts as to the quality of the various proteins and have found a few interesting facts. First and foremost, BV and PER are OUTDATED. The newest and most accurate measurement of a protein's quality for a HUMAN is the PDCAAS--Protein Digestibility Corrected Amino Acid Score. A mouthful I know, and yet it is the industry standard. According to this scale, whey is not necessarily the best protein. In fact, casein, egg, soy, and whey are all considered a ONE (top score) on the scale. Does this mean that all of the above proteins are equal? Not at all--I will discuss the pros and cons of each protein later in the article. What it does mean is that all of the above proteins will supply the BASIC BUILDING BLOCKS for proteinaceous tissue growth and recuperation as well as the next one. I also inquired about hydrolization (breaking the proteins into smaller fractions like "di and tri peptides"). What I found was that the hydrolyzed product caused less nitrogen retention than a similar non-hydrolyzed whey. As a note: the hydrolyzed product that I inquired about was the BEST in the industry with a 27% hydrolization, no bitter taste, and at a cost from the manufacturer of greater than $8.00 per pound! Consider the above and you will quickly realize that supplement companies (who don't actually manufacture the whey but buy the raw product from an actual manufacturer) are telling "some fibs" about whey protein. BV of 168--ABSOLUTELY LUDICROUS!!!!!! Whey manufacturers sometimes still use BV and always rate whey protein as a 94 BV! Thus, when you see this 168 BV listed on the label of several manufacturer's whey protein, just turn your head, know you're being scammed, and absolutely don't buy!
If it doesn't further increase nitrogen retention, then what's the point of di- and tri- peptides? There IS a good reason for hydrolyzing a protein and having short peptides but it has nothing to do with BV/nitrogen retention. Instead, it has everything to do with how FAST and EASY the product is absorbed in the gut. Regular, undigested whey will be broken down into di- and tri-peptides via enzymes in a person's gut and will be absorbed as such but the whole process just takes a little longer. Hydrolyzed products are basically only useful in baby food or hospital situations where a person's digestive system is not functioning optimally or when protein delivery is needed very quickly. Is there any benefit of a hydrolyzed product for the bodybuilder? To tell you the truth, I would have to say NO except possibly for the benefit of having a quickly absorbed protein immediately after a workout to ensure the muscle tissue is flooded with nutrients in a timely manner. Finally, the cost of hydrolyzed whey is outrageous and its taste (except that one top notch product) is ABSOLUTELY HORRIBLE. Trust me, if you're trying to induce vomiting, just take a little hydrolyzed whey protein!
Isn't the claim true about whey having significantly higher amounts of glutamine and BCAAs? Sorry, but NO! Whey does have the highest amounts of BCAAs of any protein but not SIGNIFICANTLY higher amounts. When it comes to the amounts of glutamine, soy beats whey hands down. For every 100 grams of protein, whey has 20.1 grams of BCAAs and 4.9 grams of glutamine. Maybe to your surprise, soy has 18.1 grams of BCAAs and a whopping 10.5 grams of glutamine! Again, we have been lied to and deceived. Of course it's not hard to figure out why when you consider that soy isolate is no more than one quarter the cost of a whey isolate. I think I am going to vomit (too much hydrolyzed whey!!!!!!)
You're asking, "C'mon Unique, what does all of this mean to us bodybuilders?. I'll tell you--you're being ripped off ROYALLY! Most companies are selling whey protein concentrate (WPC) and saying that their product is ion-exchange, etc, etc. Let me explain a few more details. Ion exchange really doesn't mean anything in terms of the quality of the protein powder as a whole! Any high quality, pure protein will be labeled an ISOLATE and this is what you MUST look for. A true ion-exchange process CAN yield a good isolate but it is by far not the only process around in order to get a superior whey protein. An isolate will have very little fat and lactose and will be about 90% protein (the protein fractions are "isolated" from the rest of the material). On the other hand, a WPC is vastly inferior with about 7% fat and lactose and only 75% protein (The protein in WPC is usually pretty good but who wants to deal with all of the fat and lactose?) Interestingly, WPC costs less than half of what an isolate costs. Unfortunately, both products look and taste about the same so it becomes very hard to know what you have--you basically have to trust the manufacturer (supplement company) of the particular product. Here's the picture--the industry through various articles in muscle magazines touts the benefits and characteristics of a whey protein ISOLATE and turns around and uses a CONCENTRATE. Tell me, who's the wiser? The supplement companies, that's who, and they're a whole lot richer to boot! Some manufacturers will put 98% WPC in their product and then put in 1% of a hydrolyzed product (remember this tastes horrible!) and 1% of an isolate. Then, they can legally claim all types of stuff on their label--di and tri peptides, ion-exchange, blah, blah, blah!
Some of you guys are probably getting a little angry and are asking what can be done. To start, read the ingredient list very carefully. Look for the terms WPC, Isolate, Hydrolyzed, etc. Also, look at the nutritional specs. A true, high quality protein will have just about zero fat and carbohydrates per serving. If it has even one or two grams of fat or carbs per serving then you know you've been had with a WPC. To make matters worse, experts in the field have told me that they have first hand evidence of supplement companies totally mislabeling their product. If you purchase a product through a retail outlet then all I can say is GOOD LUCK!
What about the other available proteins--egg, casein, and soy? How do these compare? First, let me state that all of the above proteins are decent if processed correctly. Each will provide the body very efficiently with the protein that it "needs". Before you say it, I know your response--"That's all wonderful, but what is the best protein for me, a bodybuilder/weightlifter?" If you were to use any ONE protein source then I would have to say that it's a toss up between a soy isolate and a whey ISOLATE. WPC provides a good protein; however the accompanying fat and carbs is something you do not want. If I had my choice, I would pick a soy isolate. A soy isolate is VERY cheap, has the highest score on the PCDAAS, is very soluble if instantized, is extremely bland (a good thing), IMPROVES kidney function (unlike any other protein), is anticarcinogenic, is anti-estrogen, lowers LDL (bad) and raises HDL (good) cholesterol, IMPROVES THYROID FUNCTION, etc, etc--the list goes on and on. I would definitely stay away from casein and eggwhite. Casein has been shown to have detrimental effects on a person's cholesterol profile and eggwhite protein tastes poorly, is expensive, and consists of about 10% carbohydrates.
I would have to say that the way to go is a 50/50 mixture of a whey protein ISOLATE and a soy protein isolate. Both of these proteins have certain characteristics that the other one doesn't. By combining the two, a product could be developed that was very moderately priced ($5.00 per pound range!), with the highest PDCAAS score, with no carbs or fats, with a significant amount of glutamine and BCAAs, with immune stimulating, naturally occurring peptides, with anticarcinogenic properties, with anti-estrogen qualities, which improves kidney function, which stimulates thyroid function (significantly), and which mixes instantly and tastes great. Tell me, how can this be beat? Unfortunately, at this time, there is no such animal in the protein supplementation market.
As a final note, please be sure that any protein you purchase is instantized. This means that the protein will mix easily into a liquid like milk without clumping and sitting on top. Instantization is worth its weight in gold as it prevents one from having to use a blender in order to dissolve the protein into the liquid. Manufacturers/processors use two methods to instantize. One is agglomeration which is the process of creating larger and more irregular shaped particles. This will allow the liquid to "penetrate" the protein powder, thus preventing clumping. The other method is to lecithinate the powder. With this process, lecithin is sprayed onto the particles of protein. Lecithin, being an outstanding emulsifier, will greatly decrease the surface tension between the liquid and the protein, thus allowing the protein to easily dissolve. The best products on the market are both agglomerated and lecithinated.
I can't stress enough that everyone NEEDS to read the nutritional specifications on the back of the label. This is where you can decipher (hopefully, if it's truthful) if the product is a WPC or an isolate. From what I have seen, whey isolates will sell for $40.00 or more retail for a kilogram (about 2 pounds). I truly believe that with all of the scamming going on right now in the whey market, I would be inclined to purchase an instantized soy protein isolate. Right now, soy protein is "out" with very few claims about it. I believe, at this time, you have a better chance of getting what you pay for with soy than with whey. To use (and add to) what Hulkster says, "Be careful, and watch your back (and your front)! Keep up the fight!