Day 186- Not All Protein Powders are Created Equal

So this blog is not meant to prove that I am in anyway an expert on the said topic. I rarely use protein powders in my diet; opting instead for whole food protein sources. I do make a daily shake that contains a rice protein powder, but my intent with taking this daily supplement is that this particular drink provides a ton of my daily vitamins and minerals, reduces inflammation, and supports my liver and gallbladder during detoxification. With that said I have done a little bit of research for you on some types of popular protein shake sources, and have put together what I would like to call, "the good, the bad, and the ugly."

One way to look at protein powders is by their Biological Value (BV), which is the body's ability to absorb a protein.

"The BV is one way to measure a protein’s “usability.” The higher the BV, the greater the proportion of available protein that can be synthesized by the body’s cells. Higher BVs also indicate a greater amount of essential amino acids – those amino acids that the body cannot synthesize or convert on its own and must instead obtain from the diet. Whey protein concentrate, for example, has a biological value of 104, while isolate has a BV of 100. Milk itself? 91. Beef? 80. You want a high biological value in your powders especially, since their only reason for existing is to provide a quick, easy influx of dietary protein. Interestingly, BV goes down with greater protein intake. Whey’s BV of 104 is at intakes of 0.2g/kg; it drops to around 70 at 0.5g/kg. While this isn’t really an issue for a PBer who uses shakes sparingly as supplements and gets most of his or her protein from whole foods, it might dissuade one from getting all their protein from powder.

Note, though, that biological value does not refer to the amount of protein in the powder; it only refers to the usability of the protein in the powder. A particular powder might be 60% protein, and the biological value would tell you exactly how much of that 60% is usable by the body. Different powders have different protein contents. Hemp protein, for example, is often about 50% protein, but it varies by the manufacturer. A quick glance at the nutrition facts should clue you in." - Mark's Daily Apple

Whey Protein~
Whey is a byproduct of cheese manufactured by cow's milk. Just like the classic nursery rhyme, "little miss muffet, sat on her tuffet eating her curds and whey," whey is the semi-clear liquid remaining after milk has been curdled and strained. Whey contains an array of complete proteins, comprised of essential amino acids. One of the reasons why whey has become so popular is that it is a naturally occurring essential protein that can satisfy the bodies protein requirements and has a BV of 104 (depending on the form of the whey protein). It has also become a popular choice among athletes because it can be absorbed quickly.

"Your body makes some proteins on its own, from the 12 amino acids it can produce. The other nine amino acids you must get from dietary protein. Whey protein is one such source, and it provides all nine amino acids. Basically, it works in your body the same way, say, a steak does.

However, you absorb whey protein much faster than you would absorb a steak. The faster your body gets the protein, the more quickly it can start building new muscle. " -How Stuff Works

The problem with whey is that is comes from cow's milk, meaning that people may experience an intolerance to whey if they have dairy sensitives. All the articles that I found on whey seem to indicate that this is extremely rare, but whey does contain trace elements of lactose and casein, so I would image that it all depends on the individuals sensitivity level.

To complicate matters even further there are different types of whey on the market as well; isolate, concentrate, or hydrolysate.

1. Concentrate: Contains some fat and lactose, but is less processed. Contains slightly less protein than the isolate version. $
2. Isolate: Pure protein, with fat, lactose and casein removed. About 90-94% protein, but is more processed and refined. $$
3. Hydrolysate: is predigested whey that is easily absorbed and virtually free of potential allergens. A article on Mark's Daily Apple called this type of whey great marketing, and that's about it. $$$

Egg White Protein~
Egg white protein has a very high BV; actually it is used as the BV value that all other proteins are compared to. What I don't like about egg white protein is that the whites are the most allergic part of the egg. Instead I would just stick to eating whole eggs, instead of the powdered egg whites.

Rice Protein~
Rice protein has a decent BV around 86. It is also a very hypoallergenic choice. The issue with rice protein is that we are not able to absorb or digest the rice protein as easily as as we can with animal proteins.

Hemp Protein~
I searched for the BV, but was unsuccessful. Hemp protein contains a good deal of fiber, and is high in an array of essential and branched-chain amino acids. Hemp protein has also been said to have a favorable "nutty" taste. Beyond the taste and amino acid content, hemp protein manufacturing is usually all GMO-free, organic and advocates sustainable agriculture. Hemp protein may not be the first choice of protein powders when it comes to muscle development, but it does help to support the immune system.

Pea Protein~
Pea protein has a BV around 65. Like the other plant protein sources, pea protein does not absorb as efficiently. Pea protein is hypoallergenic much like rice, but from what I hear people with extreme food allergies tend to do better with rice protein than they do with pea protein, but this is just what I heard, you will probably want to try it out for yourself.

Protein Powders that I would suggestion staying away from completely!

• Casein
  
• Soy

The World Health Organization has created a newer way to access protein powders called the Protein Digestibility-Corrected Amino Acid Score (PDCAAS). This evaluation is based on the amino acid requirements of humans, specifically children. The optimal PDCAAS is 1.

Here are some PDCAAS of the above protein powders:

• Whey- 1
  
• Rice- .47
  
• Hemp- .46
  
• Egg White- 1
  
• Pea- .69

I have to say that protein powders aren't my first choice, but I think they are a great idea for the person that always skips breakfast. I am a big advocate on protein for breakfast, so if you are one that tends to rush out of the house opt to instead grab a quick protein shake for the road. Also make sure to read the label before you purchase any type of protein powder, you don't want one that has additives and tons of extra sweeteners. Visit Mercola's article to find out what is in some of the popular protein powders. Another word of advice, limit what you add to your protein shakes, the best bet is just add water, and skip the addition of fruits, fruit juices, and especially milk.

Pura Vida!
Alica Ryan, NTP