School Dayz...

Big training day today, with a long chest and abdominal workout, broken up with a 90 minute indoor soccer match! I even scored 5 goals! I treated the soccer as an interval workout, with lots of short bursts of sprints and running around. I worked very hard, focussing on the running which I hope will give my legs that edge come Sunday when running the C2S with the wifey...

The Nerdy Part

So, today after much research, which is always an ongoing event for me, I've decided to write a post about supplementation. I know that this subject is confusing for many people, and so I have decided to write about a few elements of supplementation that are relevant to me. I'm going to talk about Protein, and touch upon Amino Acids. I'm going to try to not get too scientific (which will be harder than it sounds), just keeping it as a sort of Dummy's Guide....

Supplements are a minefield. Linger too long and you could literally blow your mind with all the information, advertising and forums out there. EVERYONE has an opinion it seems. Well, being protein deficient and very active (these days) I have been guided by others, namely the professionals whom I interact with, to develop a base understanding of the supplements that I've taken. I like to be informed. Every day is a school day for me! Before I get into this, my post is not a be-all and end-all, just my research to date on protein (mostly) and its uses...but not all proteins, just so we're clear!

So, here I go...stepping onto the minefield....KA-BOOM!

Protein

Protein is a macronutirent found in food, such as meat, dairy products, nuts and beans. It's made up of amino acids. Amino Acids are the lego-bricks of lean body tissue, and promote healthy bones, skin, hair and muscles (to name a few). It is best to try and obtain the bulk of protein intake via whole foods, it can be very difficult to achieve with a modern lifestyle - which is why Winnie and I are turning to the more Paleo / Raw / Wholefood way of life. 

In other words, for the most part people often need to supplement Protein. I was diagnosed by the PW as protein deficient not so long ago and that started my research. Diet is key, I hear it all the time. Supplementation is almost essential for intake of aminos on the fly, if you have a hectic life or lack the discipline to eat like a Superhero (or RAN Physical Trainer).

Protein supplements come in almost any imaginable variation, but when it comes down to it what are the main types of Protein? Well, not all protein sups are the same....typical. Protein supplements are classified into a multitude of types. I'm just gonna discuss Concentrates, Isolates, and Hydrolysed Whey Protein, and Casein.

Whey Concentrates are probably the simplest and most inexpensive protein source. It's pretty common, and I understand it to be a good place to start if you're a newbie. It can be hard to digest and can cause bloating and gas (not good for you or your friends). It's fairly versatile since it can be a snack source, used pre and post workout for boosting protein.

Whey Isolates are fast absorbing proteins. They are generally a little more expensive than concentrates. Isolates are good for folks who are maintaining a low carb diet since they usually contain less sugars and carbs (if any). They're really good pre and post workout, and since they absorb quickly they supply essential recovery nutrients to the muscles to assist with repair and growth.

Hydrolysate Proteins are the most expensive source of protein. It is also the highest quality available. They provide highly absorbable peptides that can have a really significant impact on muscle repair and growth. These are the fastest absorbing proteins. Hydrolysates are kinder on your digestive system too. They are very good when used as pre and post workout supplements.

Casein Protein is a little different. It takes a lot longer for casein to breakdown (anywhere from 5-7 hours to fully breakdown), which makes it ideal for overnight use. Since it takes so long to breakdown and absorb, your body works through the night absorbing and utilising the protein, while you rest. Since it takes so long to breakdown, casein protein is excellent for during the day, since it clots in the stomach leaving you feeling full-up! Casein is often thicker in consistency and as you drink it you feel like you're drinking a filling meal. Casein will deliver nutrients over a long period of time, which is great for daytime use.

There have been many a discussion targeting whether to use Whey or Casein proteins, the advice I was given, and currently adhere to, is that its beneficial to use both. Use casein at night or for meal replacements when not training to deliver more sustained and controlled absorption of nutrients.  Use Whey as your pre or post workout shake to get fast absorbing nutrients to your muscles quickly. Using both in conjunction with a nutritious whole food diet and you're onto a winner.

Peptides?

We're talking good peptides, not the doping kind that cause sporting scandals. Di and Tripeptides are found in all Hydrolysate Proteins, but what are they? Well, they're the reason hydrolysates are most expensive! Scientifically however, Peptides are the bonds that hold amino acids in their chains within protein. The longer the chains, the slower the breakdown and absorption of the amino acids. 

Since hydrolysate proteins are produced from purified protein sources, each hydrolysate is a complex mix of peptides and chains (of different lengths) of free amino acids. Absorption kinetics of different hydrolysate proteins is based on the proportion of di and tripeptides.

Research (not mine) shows that the only type of peptides that are absorbed intact through digestion are di and tripeptides. This is because they are shorter chain length peptides and therefore do not undergo hydrolysis before they are absorbed. This is good because the hydrolysates with lots of di and tripeptides are absorbed faster than other proteins with more complex amino chains. What this means is that due to rapid intestinal infusion, the aminos from the protein gets into circulation much faster than regular free aminos. This also means that there will be a more abundant supply of amino acids in circulation that are available for muscle growth and repair. Hydrolysate Protein containing these small chain aminos with di and tripeptides allow for much greater levels of blood aminos and mixed muscle protein synthesis than casein protein. Again, another reason why it is so much more expensive. 

Scientifically, its a superior product, but you may want to ask yourself if its necessary for you. If like me, your body struggles to synthesise proteins, or you're lacking in amino acids, it may be a great place to investigate further. My advice is to do your own research, but bear in mind that all manufacturers are selling the best type for you...ahem. Well, you and advice from your professionals is the first port of call, I suggest. 

Think before you Drink.