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“When selecting a source of protein post-workout, I am wondering if a liquid protein is digested faster and utilized by the body more efficiently than protein from food?”


When comparing protein from solid food and liquid protein such as whey protein it is important to understand how protein is digested in the body. Protein is made up of amino acids linked together by peptide bonds. If you consume protein the digestion of the protein actually begins in the stomach primarily due to hydrochloric acid and the enzyme pepsin. The enzymes in the stomach can be influenced by specific factors such as the temperature of the food and the acidity of the food and stomach. The hydrochloric acid is in charge of breaking the peptide bonds, which creates smaller chains of amino acids. Further digestion of the protein into single amino acids takes place in the upper portion of the small intestine due to the pancreatic protein enzymes. At this point the amino acids can now be absorbed into the blood stream where they are transported to the liver and then sent out to the muscles. The process of protein digestion is complex and can vary depending on the source of protein.

In order to compare a whey protein from a variety of food proteins it is necessary to identify what whey protein is and the different variations available. Milk protein has two proteins, casein and whey protein, whey is more soluble and has a higher quality rating. Whey protein is actually a co-product of the cheese making process. The most common variations of whey include:
• Whey protein isolate: most pure and concentrated form, it contains 90% or more of protein with little fat and lactose, can be more expensive
• Whey protein concentrate: has anywhere between 29% and 89% protein depending on product, contains more fat and lactose
• Hydrolyzed protein: the amino acid chains are broken down into small segments called “peptides”

When selecting a specific type of protein it is essential to evaluate specific components. Consider the following:
• if it contains all essential amino acids, making it a complete protein
• does it contain branched-chain amino acids (valine, leucine, and isoleucine)
• the biological value of the protein.

Why should you be concerned with these characteristics? Essential amino acids are amino acids that the body cannot make. Branched-chain amino acids are a must for any athlete, they are necessary for muscle recovery and protein synthesis. The biological value of the protein tells you the availability and digestibility of the protein.

Whey protein is very soluble which makes it digested and absorbed faster. Also on a gram-to-gram basis whey protein isolate delivers more essential amino acids to the body but without the fat or cholesterol.
So should you consume a whey protein or a food protein? It really is up to the athlete. Whey protein is a complete protein and has the highest biological value with a score of 100 when compared to whole egg protein (88-100), casein (80), soy protein concentrate (74), and beef protein (80). For most people time and money is always a concern. Whey protein is very convenient, but can sometimes be expensive depending on the brand. If you do want to try whey protein choose a product that has whey protein isolate as the first ingredient, this will ensure that you are getting the most pure source and best quality. Consuming a food protein post-workout could save you some money, and choosing a food over a supplement is always recommended. But if you are interested in using a whey protein powder it is a great source of protein and would be a highly effective addition to your well-balanced diet.

By: Andrea Behling

Testimonials

"Starting a training program at my age (54) was a little intimidating because I was not in great shape and had never lifted weights in my life (and it shows!). Ryan immediately put me at ease. What was particularly interesting was at our first meeting, I told him what I wanted to accomplish (increased upper body strength and improved cardiovascular endurance) and what I didn't need to work on (e.g., leg strength). He listened patiently and then told me what his plan for me was - and how it contradicted my plan in some areas. He did it in a way that convinced me it was in my best interest and in a tone that was not insulting or disrespectful. In retrospect, I can see now that his plan was absolutely correct. I have noticed that my strength has increased, I have improved joint flexibility, especially in my shoulders, and I no longer experience the lower back pain I used to feel almost daily. I have a better sense of well-being since I started working with Ryan. He is very encouraging and never makes me feel inferior to the well-built physical specimens who regularly use the exercise facility"

Mike Jay, Ph.D
Professor of Pharmaceutical Sciences

FAQ's

What is in-home personal training?
In-home training is a service provided where the client is trained at his or her home. The appointment is set between the trainer and client; from there the trainer will arrive at the client's home and begin the training session there. This eliminates the traveling for the client as well as the expense of a gym membership.

What equipment is needed?
None! The trainer is responsible for bringing all equipment that is needed for the workout. The only thing the client needs is ample space to workout. If there is equipment available, that may be included into the programming but is not required.

What can I expect?
Expect to get an initial assessment and program that is specific to your needs and goals. From there the fun begins as we both work toward your goals, tweaking everything as we go along to ensure fast results.

Do I need to be in shape already?
Not necessarily, though having a background exercising doesn't hurt. Clients are often worried about being too out of shape, but it's extremely common so there shouldn't be any fear about it!

Who is in-home personal training right for?
Many people feel lost about deciding if this is right for them. The primary goals people can achieve are fat loss, general fitness, and those looking to stay healthy and injury free. If you are frustrated with low back pain, in-home training can help you too! Those seeking to gain significant amounts of muscle or improve athletic performance are not going to see the necessary benefits from in-home training.

A Bit About Me

Here's a little bit of information about me!

Personal Training
I've worked with a variety of people ranging from elderly women to law enforcement and lots of people in between! A new project for 2008 involves taking clients with a Body Mass Index of 30 or higher and helping them lose weight throughout the semester. It should prove to be as rewarding as it is challenging.

Bodybuilding
4 years experience, most recently at the 2007 KY State Bodybuilding Championships in Lexington. I placed 3rd in the Novice Middleweights and Open Middleweights.





Strongman
University of Kentucky Strongest Man on Campus (ESPN Pilot), 2007. This was a competition UK had the privilege to hold as a pilot for a soon-to-be ESPN series, and I was fortunate enough to qualify and finish in 1st Place!