Protein Info

Protein
Reference

Truth about Whey -Best info
What is Whey
U of M Protein Calculator
Dave Draper's Protein
Amino Acids
Protein Info from ExRx
Protein Basics
Overview of Protein
Overview Amino Acid
Whey versus Casein

PDCAAS - the Protein Digestibility Corrected Amino Acid Score. A complete protein source has a rating of 1.0

Milk Proteins When the milk is "curdled" to make cheese, the casein [curd] is separated out as cottage cheese and the whey as a sweet syrup.

Casein gells in the stomach and digests slowly.
PDCAAS = 1.0

Whey is very soluble and is rapidly absorbed - high in BCCA's and immune boosters - higher amino acid profile than egg whites.
PDCAAS = 1.0

Milk Isolate is casein and whey together in a 4:1 ratio.
PDCAAS = 1.0

Soy has the highest concentration of "critical cluster" amino acids - the 3 BCCA's plus gltamine plus arginine. Soy's low level of methionine can limit its bioavailablity.
PDCAAS = 1.0

Meat PDCAAS = .92

Egg whole food protein source with a high amino acid profile.

Essential Amino Acids
Threonine
Leucine
Isoleucine
Valine
Lysine
Methionine
Phenylalanine
Tryptophan

Non-Essential Amino Acids
Glycine
Alanine
Aspartic acid
Glutamic acid
Proline
Hydroxyproline
Cystine
Tyrosine
Serine
Arginine
Histidine

Branched Chain Aminos
[used the most in lifting]
Leucine
Isoleucine
Valine

Protein [amino acid chains] is required for building lean muscle tissue and to drive all the chemical reactions involved in the breakdown and absorption of all food, and is essential to almost every chemical reaction in the body. When you do not get enough protein throughout the day, your body will begin breaking down your muscles for the needed amino acids.
Protein stimulates the release of glucagon -a mobilization hormone- which releases stored glucose [glycogen] from the liver to fuel the brain, preventing mental fatigue and feelings of hunger. The oppsosite mobilization hormone - insulin- moves glucose [carbs] to the cells for fuel, to the muscles and liver to be stored as glycogen, and to body fat production. When dietary protein and gluagon are up, insulin and body fat production are down allowing body fat to be burned as fuel. When dietary junk carbs and insulin are up, glucagon and body fat burning are down and body fat production is up.

So which protein should you buy?
Choosing protein is like buying gas. Premium will make your car run faster and get better mileage. If it doesn't cost too much more than regular, buy it. If it cost twice as much and you are driving to California, regular is the best deal for you.

If you want to add 100 grams a day of "premium" protein, buy Beverly Ultimate Muscle Protein with it's milk isolate, calcium caseinate, whey concentrate, egg white, whey isolate, arginine, glutamine and BCAA's.
100 gr/day costs $165 / mo or $.55 / 10 grams

A "plus" mid-priced protein is Nature's Best Zero-Carb Isopure which is 100% ion exchange whey isolate with vitamins and minerals, glutamine & BCAA's.
100 gr/day costs $98 / mo or $.33 / 10 grams

Nature's Best Perfect Whey Protein is a very good "regular" whey concentrate at 80%. No vitamins, minerals, or extras - but it is cheap.
100 gr/day costs $68 / mo or $.23 / 10 grams

Protein powders that contain 34% to 80% actual protein are clasified as "concentrates". Above 80% and they are "isolates". It all depends on how many of the other milk components have been procesed out. Regular powdered milk is an unprocessed protein powder - it has all of the ash, lactose, etc still in it. One scoop size [30 gr is typical for protein powders] has 12 grams of sugar carbs & 8 grams of protein. Some of the discounted 25 pound "bulk" proteins are not much more than powdered milk with sweeteners.
Filtration of whey protein can be by ultra-filtration, ion-exchange, cold-processed, micro-filtration, cross-flow filtration, etc. The protein can be further processed by "hydrolyzation" which makes it pre-digested for quicker absorption, but may also damage the whey sub-fractions which boost the immune system and are anti-oxidants. These sub-fractions are generally not processed out in whey "concentrate".

Protein bars and canned or bottled drinks are convenient, but very expensive. - about $.70 / 10 grams protein. They also usually are very high in sugar and high-glycemic maltodextrin carbs that make you fat. The protein in many of the bars comes from cheap "callogen" or "gellatin", basically boiled bones and hydes. Yumm!

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30 grams of protein is probaly the maximum that you can absorb at one time, so don't waste it. You can always have more later. It is more important to keep you protein/nitrogen levels adequate througout the day, rather than in surges. Critics will claim that extra protein will just turn to fat. It's not that simple and it would contradict the thoroughly doccumented fat loss of the high-protein Atkins diet.
After digestion and breakdown of protein, the various free amino acids can be activated for muscle synthesis by their specific enzymes plus one of the energizing phosphate compounds - either ATP [adenosine triphosphate] or AMP [adenosine monophosphate].
If not needed for muscle synthesis, the process of deamination in the liver will remove nitrogen from the amino acid turning it into a keto-acid which makes it available for other body functions. These keto-acids can be either glycogenic [carbohydrate forming] or ketogenic [fat forming]. The majority of amino acids, if not used for muscle or other body protein synthesis, become glycogenic.
So, if your consume 40 grams of a "quick" protein like whey, and your body can only use 30 grams for muscle and other body protein synthesis at that particular time, some of the "extra" grams of protein can be turned into carbs by your body which will then convert to glucose. If you are on a high-protien / low-carb diet, you probably could use some glucose to refill the glycogen stores in your liver and muscles, which means that it probably would not spike your insulin or be stored as body fat.
A big complaint against high-protein diets [Atkins] is that you do not have enough glucose. The same critics claim that the small amount of possible protein derived glucose will make you fat. Which is it? An extra 10 grams of protein, that possibly will be converted through a complex process into glucose, cannot be compared to a bagel that has 51 grams of high-glycemic carbs that convert directly to glucose.

Most diet books seem to be just a slight variation of Atkins, which they all attack.
For instance, Dr Ann de Wees in "Complete Guide to Fat-Storing Carbs." writes about the dangers of high-protein diets, ketosis, etc and then goes on to say that active weight lifters should eat a lot of low-glycemic carbs, good fats and 1 gram of daily protein per pound of lean body weight which for me is 175 grams a day. That's pretty high, isn't it?
A. Scott Connelly in "Body Rx" warns against high-protein/ low-carb diets then reccomends 1 to 1.5 grams of daily protein per pound body weight & plenty of low-glycemic carbs and good fats.
In "A Week in the Zone" Barry Sears blames the high-protein/low-fat diets for a plethora of ailments, but suggest a minimum 100 grams of daily protein for the average man.
Atkins says to basically eat all of the protein that you want as long as you restrict the carbs. The main complaint against this seems to be the large amount of saturated fats consumed with all of that meat. Second would be the restriction of good, low-glycemic carbs.
Personally, I accept those objections. I eat a lot of low-glycemic carbs and "good" mono-saturated fats. I don't get much saturated fat since I have not eaten meat, fish, poultry, etc for about 15 years. I do get some protein from cheese, but mostly from about 180 grams a day of whey and other protein powder. Does this satisfy those common objections to a high-protein diet? For me it does.