Picking Your Protein

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Published on Thursday, 14 March 2013 23:53

Written by Shaka Smith, National Level MP Competitor

With new proteins appearing on the market, it is important to know a few facts about each. Nutrition is 70% of the game of when it comes to building a top notch physique so here is a brief rundown of some of the leading proteins on the market. First we take a look at bioavailbility, the measure by which the body is able to absorb and utilize protein once it is absorbed, as well as a few benefits and concerns of each.   

 

Soy

Bioavailability: 74

With a decent bioavailability, many have turned to soy protein. However the effectiveness and potential side effects of this protein are in doubt.  Though studies conflict, one study found amongst its male participants that over a 4 week period, daily use of soy caused serum testosterone to drop by 4% in males.  Further studies also conflict about whether or not soy can cause an increase in estrogen in males, linked to loss of libido, erectile dysfunction and decreased sperm count.  Further compounding the doubts around soy is that most soy produced in the US (90-95%) is genetically modified (GMO) and used to create soy protein isolate.  This GMO soy is exposed to heavy herbicides which have been linked to hormonal imbalance and infertility. While many studies conflict and there may be no consensus on the side effects of the soy, one should weigh the risks fully before incorporating it into their diet. 

 

Rice Protein 

Bioavailability: 70-80

Rice protein is hypoallergenic, known specifically for its ease of digestion and good bioavailability over the course of several hours, with the body digesting 86% of it within 4 hours of consumption, compared to 57% for soy.  Though low in lysine, the enzymatic process used to create rice protein preserves the essential amino acid profile.  Also as a hypoallergenic gluten free product, rice protein is particularly suitable for those with allergies.

 

Egg 

Bioavailability: 100

Egg protein with a full amino acid profile has an excellent bioavailability, but unlike rice protein is highly allergenic. Eggs are the second most common food allergy in children and amongst the 8 most common food allergies in the United States.  However, the protein in eggs has also been found to make individuals feel full longer and being high in antioxidant carotenoids may help in your cardiovascular health and in the prevention of age related macular degeneration.  

 

Whey

Bioavailability: 104 

Whey has been the king of proteins with a full amino acid profile, high bioavailability and quick rate of absorption.  Whey, however, is also highly allergenic, with many users not realizing they are allergic. Amongst the symptoms that can be missed can include, bloating, extra mucous production, constipation, and water retention.  Among the more serious conditions whey can contribute to is aminoacidemia, which is a high concentration of amino acids in the blood, which some studies indicate may lead to the onset of diabetes or diabetic like symptoms.  Further, the rapid absorption of whey may actually prevent lifters from taking advantage of the post workout anabolic window altogether.  Additionally, whey may promote intestinal toxemia which refers to the body’s inability to digest food that enters into the small intestine and colon, leading to symptoms of excess gas, bloating, diarrhea, and mild to intense stomach pains.  

As with all things in the realm of nutrition there are positives, negatives, and new research that will often conflict with what came before.  It is important to constantly do your own research and pay attention to what you eat and/or supplement with and the effects it may be having on your body!