PROTEIN - Optimum Nutrition

GOLD STANDARD GUIDE TO
PROTEIN
AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING
Basics of Protein
A QUICK LOOK AT THE DIFFERENT
TYPES OF
PROTEIN
Whey Proteins
About 20% of the protein in milk is whey. Whey proteins are quickly and easily digested
and they have Essential Amino Acids (EAAs) – including the three Branched Chain Amino
Acids (BCAAs). Because whey protein is quickly digested, the muscle building process to
support muscle growth has minimal delay.
Casein Proteins
What Benefits
does protein have
in the body?
Protein is an essential nutrient and a key component of a healthy
diet. It supports numerous physiological functions including muscle building and maintenance and
supporting the prevention of muscle loss. Adequate protein consumption can be beneficial for
numerous types of athletes and active people. For bodybuilders, or physique athletes, adequate
protein consumption is the cornerstone of their diet and one of the main tools in the quest for
larger muscles and a lean physique. Endurance athletes may also benefit from diets consisting
of optimal amounts of protein. Team sports athletes, which often use a combination of endurance
and strength exercise, can also benefit from optimal protein intake. The aging population, primarily
consisting of the “baby boomer” generation, can encounter unique challenges including muscle
loss and declines in strength as part of the normal aging process. Protein, accompanied with
strength training, can be of great benefit to this age group because it can help maintain muscle
mass and strength as part of a healthy diet and exercise program.
About 80% of the protein in milk is casein.
Since it is digested and absorbed more
slowly than other proteins like whey,
casein proteins are especially useful
when taken at bedtime or in between
meals. When casein is consumed it
enters the stomach where it mixes with
stomach acid to form a “clump,” which
takes longer to digest and empty from the
stomach compared to other proteins that
don’t clump. Whey does not exhibit these
properties, and therefore is absorbed
faster than casein.
Egg PROTEINS
Egg is a complete protein meaning that
it contains all of the essential amino
acids required by your body for protein
synthesis. Additionally, eggs are dairyfree, highly bio-available, and a great
alternative to whey, casein, and whole
milk proteins for those with milk allergies
or lactose sensitivity.
SOY Proteins
Soy protein is the only naturally occurring
non-animal based source of complete
protein. This means that it provides
all of your essential amino acids and is
vegetarian/vegan friendly. Soy can be a
great alternative for vegetarians looking
to supplement their diet with protein.
BEEF Proteins
Beef protein is a complete protein that
provides all of your body’s essential amino
acids. Beef protein supplementation
provides an additional protein alternative
to consuming dairy as part of your protein
supplementation regimen.
PLANT Proteins
Plant sources of protein can potentially
include rice, pea, hemp, potato, alfalfa,
chia, flax, and more. Plant protein provides
an additional alternative source of nondairy protein supplementation and may
include additional beneficial components
that naturally occur in the plant.
TYPES OF
PROTEIN
HWPI
Hydrolyzed Whey Protein Isolate – HWPI is
whey protein isolate that has been further
broken down into smaller components called
peptides that are easier to digest allowing
for fast absorption into the bloodstream.
WPI
Whey Protein Isolate – WPI is a concentrated
whey protein that contains at least 90%
whey protein. Isolate protein contains less
fat, cholesterol, and carbohydrates than its
concentrate counterpart, so WPI may be a
good option for someone watching their fat
and carb intake.
WPC
Whey Protein Concentrate - WPC is a
concentrated whey product that typically
contains 35-85% whey protein.
MPI
Milk Protein Isolate – MPI is a concentrated
milk product that contains at least 90% milk
protein.
MPC
Milk Protein Concentrate – MPC is a
concentrated milk product that contains
40-85% milk protein.
Micellar Casein
Micellar Casein is the slowest digesting form
of casein. It is separated from milk through
an ultrafiltration process. One of Micellar
Casein’s unique properties is its ability to gel
during digestion so it can release a steady
flow of amino acids over several hours.
THE ISOLATE VERSIONS OF WHEY
AND MILK PROTEINS GENERALLY
HAVE FEWER CARBOHYDRATES AND
FAT THAN THEIR CONCENTRATED
COUNTERPARTS. THIS MAY BE MORE
SUITABLE FOR SOMEONE WHO IS
LOOKING TO GET PROTEIN WITHOUT
THE EXTRA FAT AND CARBS. THE
ISOLATE VERSIONS MAY ALSO BE
BENEFICIAL FOR SOMEONE WHO IS
TRYING TO CONSUME LESS LACTOSE.
sELECTION Process
TIMING
WHEN IT COMES TO PROTEIN,
it’s not just what you take; it’s when you
take it. Although the human body processes protein every time that you consume it, there are certain
instances when your system is more receptive to protein. More specifically, there are times when
you should consume different kinds of proteins. Don’t miss out on these five important occasions.
WHEN SHOULD I TAKE MY PROTEIN?
FIRST THING IN THE MORNING: The period between
when you go to bed and wake up in the morning
is the longest that your body goes without food.
“Break the fast” with protein. In the morning
protein can help support muscle maintenance and
rebuilding. Opt for a quickly digested protein like
whey first thing in the morning.
PRE-WORKOUT: Drink a protein shake about an
hour before your workout. Whey and egg proteins
are a good choice, because they are easy to drink
and easily digested.
POST-WORKOUT: The 30-60 minute timeframe
following exercise is a critical window of time to
consume protein. Enzymes and hormones are
actively repairing and rebuilding exercise-induced
damage as well as replenishing glycogen stores,
so your muscles are especially receptive to
nutrients. By supplying a post-workout product
containing protein from whey, casein, or egg,
as well as carbohydrates during this “window”
of opportunity, you’ll help ensure that you’re
recharged and ready for your next training
session.
BEST
PRACTICES
BETWEEN MEALS: Consuming a protein shake
in between meals helps support muscle protein
synthesis, by keeping a steady amount protein
delivered to the body.
BEFORE BED: During the night, the body may
go for long periods of time without any food or
drink. Casein protein breaks down more slowly
which will help feed your muscles while you sleep.
Prepare your body for the long fast ahead with a
casein protein shake a half an hour before bed.
Unlike whey which is rapidly broken down in the
gut, casein is digested at a much slower rate
breaking down over several hours throughout the
night while you sleep. For this reason, casein is
commonly referred to as a slow-released protein.
#1
TECHNICAL TALK
VS.
#2
PURE PROTEIN PERCENTAGE is another way to compare proteins. The protein percentage tells you how pure
your protein is. To calculate, Divide the grams of protein in a single serving by the serving size
and multiply by 100. Here’s an example using two different proteins. The first contains 24 grams of protein
and has a serving size of 29.4 grams; the second contains 26 grams of protein in a 35 gram serving size. At
first glance, the second choice appears to provide more protein. However, using the pure protein calculation,
you realize that the first protein is actually a better value because it has a higher purity level. This calculation
works best on single-source proteins. Meal replacements, blends and gainers can include vitamins, minerals
and other ingredients that alter the end result.
PROTEIN #1
PROTEIN #2
24 g protein / 29.4 g serving size x 100
= 81.6% pure protein
26 g protein / 35 g serving size x 100
= 74.3% pure protein
A balanced and healthy diet should always serve as the primary source of protein.
However, sometimes (especially during periods of intense exercise) it may be helpful to
utilize protein supplementation to assist you in reaching your protein intake goals. Be
sure to discuss any exercise program and protein supplementation with your physician
or licensed health care provider.
There are several ways you can add variety to the consistency and taste of your protein
shake. First, you can use milk instead of water for a more robust and creamier taste.
Secondly, you can use more or less milk/water in order to modify the strength of your
shake’s flavor. Use less liquid for more taste and flavor, and more liquid for a milder
taste and thinner texture.
There are other fun ways you can change up the way you use your protein powder,
check out the recipes in this guide for some tasty suggestions. Casein tends to have a
thicker texture which allows it to freeze well in to ice cream.
PROTEIN Recipes
ALMOND & CHOCOLATE PROTEIN COOKIES
DIRECTIONS
1. Blend all the ingredients together.
2. Shape into six to eight ‘balls’ out of the mixture and place on a tray.
3. Flatten each one of these ‘balls’.
4. Bake at 180ºC for about 12-15 minutes or until the cookies feel ready when you press
them with your fingers. I prefer to take them out when they’re still a bit soft inside because
they tend to continue cooking as they cool.
INGREDIENTS
• ¼ cup Gold Standard 100% Whey (chocolate)
• 4 tbsp. almond butter (or peanut butter if you prefer!)
• 2 tbsp. cocoa powder
• ¼ cup almond milk
• 2 tbsp. coconut flour
Calories per cookie: 91 kcal
Carbohydrates 4 g
Protein 6 g
Fat 6 g
PROTEIN for your Goal
WHAT IS
YOUR GOAL?
MAINTAIN
& BUILD MUSCLE
When you reach your desired physique or goal weight nutrition is vital to ensure
you are maintaining your hard earned lean muscle. Calculate a macro breakdown
that will allow you to retain what you have already achieved to support your
existing muscle, as you no longer need to eat over your maintenance calories.
Eating healthy and maintaining a balanced diet is what you need to aim for when
maintaining your weight and lean muscle, ensuring you recover after exercise with
your calculated protein intake. The recommended level of protein intake to support
your daily training is 1.0 g - 2.0 g of protein per kg of body weight.
REDUCE BODY FAT
The simple science of losing fat mass is to ensure that you are burning more energy
than you are consuming. Exercise is a vital part of the fat loss equation, the more
exercise you do the less you need to reduce your energy intake. Exercise such as
weight training and high intensity training are some of the most effective types of
exercise to increase your metabolic rate.
Eat plenty of nutritious food and regularly, building muscle is energy intensive so
you must be sure to provide the body with enough fuel. This fuel should be taken in
at regular intervals to help the body process it effectively.
It can also be a challenge to consume enough of the correct nutrients for muscle
development and repair solely from your diet. This is where protein & supplements
become extremely useful.
GAIN SIZE
STRAWBERRY PROTEIN MOUSSE
DIRECTIONS
Protein is important as it is the only nutrient capable of stimulating muscle growth.
When looking to increase muscle size, protein should be consumed roughly
throughout the day. It’s pretty simple, if you don’t consume enough calories, then
you’re not going to grow.
1. Blend all of the ingredients together until you get a thick and creamy mousse.
2. Stick your mousse in a sandwich bag and attach a piping nozzle to one end of the bag. If you
don’t have a piping nozzle, just stick the mix in a sandwich bag and cut a small corner off of it.
3. Squeeze the mix into a cup or bowl, topping the whole thing with some the freeze-dried
strawberries, strawberry powder, or fresh strawberries.
When your goal is gaining size another important macro nutrient is carbohydrates
and lots of them! The storage form of carbohydrates is glycogen - the idea here is
to super saturate glycogen levels stored in the muscles so that the body never has
to use your muscle stores as an energy source, meaning that vital protein is used
to help your muscle mass grow.
INGREDIENTS
It can be seriously difficult to get in enough calories through food during the day,
especially if you are out and about. A good-quality weight-gainer are specifically
designed to cover these key diet needs.
• ¼ cup of Gold Standard 100% Casein
• 1 pot of quark (250 g)
• 1 tsp freeze-dried strawberries or strawberry powder (optional but lovely!)
Calories (per serving) 143 kcal
Carbohydrate 9 g
Protein 25 g
Fat 1 g
DETAILS Matter
CHECK YOUR LABELS CAREFULLY
1
1 NUMBER OF SERVINGS PER CONTAINER.
Q
A
: What is the difference
between concentrates, isolates, and hydrolysates?
: These are terms that
indicate the type and
extent of processing that
has been done to a particular
protein. Concentrates have much
of the water, carbohydrates,
lactose, minerals, and fat
removed so the protein content
is much more concentrated
than it was before processing.
Protein concentrates range
from 35%-85% protein, but
most reputable manufacturers
use at least 80%. Isolates are
further stripped of non-protein
materials to yield purity levels
of 90% or higher. Because of
the extra steps, energy, and
processing losses, protein
isolates are more expensive
than protein concentrates.
Hydrolyzed proteins or protein
hydrolysates are proteins that
have been partially broken down
into smaller pieces, known as
peptides so they get into your
system quicker. Hydrolysates
are generally more expensive
than isolates and concentrates
because extra processing steps
are required. In the end, all of
these protein types are highly
nutritious and basically provide
similar benefits, but isolates
and hydrolysates offer purity
advantages over concentrates.
Pay attention to this number. Some brands cut costs with
cheap “filler” ingredients. So, while you may be getting 2,
5, or 10 lbs of something, you’re getting significantly fewer
servings than you would with a more reputable product.
Better yet, figure out how much total protein you’re getting by
multiplying the grams of protein per serving by the number of
servings per container. Example 24 grams of protein/serving
x 80 servings/container = 1,920 grams of protein/container.
Like the pure protein percentage equation, this formula works
best for straight protein powders.
2
2 AMOUNT OF PROTEIN PER SERVING.
The number of grams of protein per serving is probably the
most important aspect of protein powders. Seems obvious,
but many people overlook this step assuming that either
all proteins are about the same or that the most expensive
powders contain more protein. Don’t make this mistake; check
the Nutrition Information panel to make sure you’re paying for
protein, not just fancy marketing.
3 ORDER OF INGREDIENTS.
Ingredients on a product label are listed from most to
least abundant, or in technical speak: descending order of
predominance. The importance of this becomes clear once
you start shopping around. If, for example, two products
are similarly priced, but one contains a greater amount of
a less-expensive protein (you know this since the cheaper
protein is listed ahead of the more-expensive protein source
in the ingredients) you know that product is a lesser value.
Also, don’t get fooled by the hyped-up adjectives that some
companies use to describe common ingredients. Sodium
chloride is just salt; proteinaceous avian nucleus extract
is egg yolks; all quality whey protein concentrates are
ultrafiltered and contain microfractions like alpha lactalbumin,
beta lactoglobulin, lactoferrin, and glycomacropeptides.
MANUFACTURED BY OR FOR?
Contrary to what you might think, many companies don’t
develop, manufacture, or even distribute any of their own
products; they either put their labels on common formulas
or have unique formulas created by an external factory.
This typically adds considerable costs, which are ultimately
passed along to their customers. Phrases like “Distributed
By,” or “Packed For,” let you know that someone other than
the company that you’re buying from made the product.
True manufacturers have made the investment in the
processing equipment and quality control procedures
required to consistently offer the best products. So, choose
“Manufactured By” products whenever possible.
3
when to use?
HOW DO YOU
TRAIN?
ACTIVE
ADULTS
DEDICATED
GYM-GOER
TEAM SPORT &
ELITE ATHLETES
Training 1-2 times
a week
Training 3-5 times
a week
Training 5+ times
a week
PRE-WORKOUT
PROTEIN WHEY /
LEAN WHEY
GOLD STANDARD
100% WHEY
PLATINUM
HYDROWHEY
POST WORKOUT
PROTEIN WHEY /
LEAN WHEY
GOLD STANDARD
100% WHEY
PLATINUM
HYDROWHEY /
PRO COMPLEX
BULKING /
BUILDING MASS
SERIOUS
MASS
SERIOUS
MASS
PRO GAINER
IN BETWEEN
MEALS
PROTEIN
WHEY
GOLD STANDARD
100% WHEY
PLATINUM
HYDROWHEY /
PRO COMPLEX
GOLD STANDARD
100% CASEIN
GOLD STANDARD
100% CASEIN
GOLD STANDARD
100% CASEIN
2
3.4
CARBOHYDRATES (g/SERVING)*
OTHER INGREDIENTS
22
PROTEIN (g/SERVING)*
126 kcal
30.4
32
SERVING SIZE (g)
DIFFERENT FLAVOURS
BCAAs
1.4
CLA, L-Carnitine &
Green Tea Extract
4.2
20
98 kcal
3
26
465 g (16.4 oz) &
930 g (32.8 oz)
BCAA, L-Glutamine &
Glutamic acid
60
274 kcal
3
75
1.5kg (3.31 lb)
* Based on Chocolate Flavour
2.3
1.8
30
137 kcal
3
40
1.6 kg (3.5 lb)
BCAA, L-Glutamine &
Glutamic acid
24
113 kcal
10+
450g (16.4 oz) & 930
g (2 lb) & 2.27kg (5
lb) & 4.54 kg (10 lb)
320 g (11.29 oz) &
1.7 kg (3.75 lb)
CALORIES (PER SERVING)*
BEDTIME
SIZES
OPTIMUM NUTRITION offers a comprehensive range of quality protein products to
help you achieve your goal.
Essential Amino Acids
3.6
24
116 kcal
4
33
450 g (16.4 oz) &
930 g (2 lb) & 1.82
kg (4 lb)
Vitamins & Minerals
85
60
665 kcal
3
170
2.38 kg (5.25 lb)
High-protein formula
This is a slowdelivering calories
digesting protein
Protein powder with
that count. Each
meaning
it
takes
CLA L–Carnitine &
shake provides ample
longer
to
be
green tea extract
supplemental
absorbed. Ideal for carbohydrates,protein,
with 98 calories and use
vitamins
at bedtime when
less than a gram
to build on
your body typically and minerals
of fat.
the
amount
goes for hours
you’re getting through a
without food.
balanced diet.
carefully and stick with a
reputable brand, so you’re
confident that you’re getting
what you’re paying for.
Our most advanced
To help meet the
whey protein, by
of goal-driven
hydrolyzing whey protein needs
weight lifters, we
isolates to break larger
developed
this
proteins down into
stack of superior
smaller pieces, they are quality
proteins with
able to get into your
added BCAAs and
system rapidly, enabling
L-glutamine.
muscle growth to start.
•Try to use a faster-
PRODUCT DESCRIPTION
the building blocks, but even
the best sources won’t build
new muscle without the
proper stimulus and sufficient
recuperation. So, make sure
that you’re eating a sensible
diet, training regularly
and intensely, staying well
hydrated, and getting at least
7 hours of sleep every night.
PRO COMPLEX
GAINER
Vitamins & Minerals,
L-Glutamine &
L-Glutamine peptides
252
50
1252 kcal
5
334
13 kg (3 lb) &
2.73 kg (6 lb) &
5.4 kg (12 lb)
The ultimate in
weight gain
formulas. It
provides you with
the tools you need
to pack on the
pounds when
coupled with
serious weight
room effort.
SERIOUS
MASS
•MAKE SURE that you’re
start your muscle
Protein Whey is for Kickgrowth
with the
active adults looking world’s
best-selling
for a whey protein
whey
protein.
the
powder with an
Gold Standard by
amazing
which all other
taste, delivering
whey proteins are
quality & value
measured.
•Protein provides
GOLD STANDARD
100% CASEIN
•Read your labels
LEAN
WHEY
absorbing protein in the
morning and before workouts,
a recovery formula after
workouts, and a slowerdigesting protein between
meals and before bed.
PRO
COMPLEX
daily protein goal out over
4-6 smaller meals & snacks.
Doing so helps ensure more
absorption and consistent
amino delivery day and night.
PLATINUM
HYDRO WHEY
•Spread your total
GOLD STANDARD
100% WHEY
eating about 1/2 to 1 gram
of protein per pound of
body weight per day from a
combination of high protein
foods and supplements. If
you’re very active, trying to
add significant lean mass, or
following a carb-conscious
meal plan aim towards the
higher end of this guideline.
PROTEIN
WHEY
Protein Solutions Designed for Anybody Anytime
PRODUCT Comparison
T H E RE ’S ONLY O N E
Most points scored. A perfect game. Your latest personal best.
Every sport has a gold standard competitors aim for. So does
sports nutrition. For whey protein, Gold Standard 100% Whey™
has been the quality benchmark for decades. Often imitated, but
never equaled, Optimum Nutrition stands alone for refusing to
compromise the purity of whey protein isolates, the ease of
mixing or the consistency of each shake’s taste. Gold Standard
100% Whey™ is made in company owned and operated GMP
compliant facilities to assure the highest standards. When
technology makes it possible to set even higher standards,
Optimum Nutrition will be the brand that brings it to you.