Casein Protein Powder
Casein protein is probably second in popularity behind whey, and it’s also a protein found in milk. The curds that form as milk coagulates, such as the chunks in cottage cheese, are casein.
Casein protein is digested more slowly than whey, causing a smaller spike in amino acids in the blood but a steadier release over the course of several hours.
There’s an ongoing debate about whether supplementing with whey is better than casein for building muscle or vice versa, but here’s what most reputable experts agree on:
• Due to its rapid digestion and abundance of leucine, a 30 to 40 gram serving of whey is probably your best choice for post-workout protein.
• Due to its slow release of amino acids, casein is a great “general use” protein supplement.
While it may or may not be as optimal as whey for post-workout protein (the jury is still out on this), there is a growing body of evidence indicating that, when supplementing with powders, a slow-burning protein is the best overall choice for building muscle.
• Casein is a good protein to have before you go to bed, which can help with muscle recovery.
Personally, I use whey in my post-workout meal and then have a scoop or two of egg protein (which is slow burning) throughout the day to help hit my numbers. The reason I don’t use casein is that my stomach starts to bother me if I eat too much dairy.
Egg Protein Powder
Many people don’t even know that you can buy egg protein in a powder form. You can, and it has three primary benefits:
• It’s used well by the body (it has a perfect PDCAA score of 1). Its exact score varies based on the research, but it’s always at the top of the list.
• According to animal research, egg protein is similar to whey in its ability to stimulate muscle growth.
• Egg protein is digested even more slowly than casein, which, as you know, means it results in a longer release of amino acids into the blood, and this may be particularly conducive to overall muscle growth.
• Because egg protein powders are made from the egg whites only, they have no fat and very little carbohydrate.
The bottom line is that egg protein is just a great all-around choice. It’s what I personally use for any supplementation outside of pre- and post-workout needs.
Soy Protein Powder
Soy protein is a mixed bag.
While research has shown it’s an all-around effective source of protein for building muscle, it’s also a source of ongoing controversy for men.
According to some research, regular intake of soy foods has feminizing effects in men due to estrogen-like molecules found in soybeans called isoflavones.
For instance, a study conducted by Harvard University researchers analyzed the semen of 99 men and compared it against their soy and isoflavone intake during the three previous months.
What they found is that both isoflavone and soy intake were associated with a reduction in sperm count. Men in the highest intake category of soy foods had, on average, 41 million sperm per milliliter fewer than men who did not eat soy foods.
On the other hand, a study conducted by scientists from the University of Guelph had 32 men eat low or high levels of isoflavones from soy protein for 57 days and found that it didn’t affect semen quality.
Furthermore, literature reviews like those conducted by researchers from Loma Linda University and St. Catherine University suggest that neither soy food nor isoflavones alter male hormone levels.
What gives, then?
Well, there isn’t a simple answer just yet, but we do know that soy’s effects in the body can vary depending on the presence or absence of certain intestinal bacteria. These bacteria, which are present in 30 to 50 percent of people, metabolize an isoflavone in soy called daidzein into an estrogen-like hormone called equol.
In a study published in 2011, researchers at Peking University found that when men with the equol-producing bacteria ate high amounts of soy food for three days, their testosterone levels dropped while their estrogen levels rose.
These effects were not seen in women, regardless of equol production or lack thereof.
Related to this is a study conducted with women by scientists at Sungkyunkwan University, which found that in a high-estrogen environment, isoflavones suppressed estrogen production, and in a low-estrogen environment, they increased estrogen production.
Research has also shown that soy protein contains substances that inhibit the digestion of protein molecules and the absorption of other nutrients as well as several known allergens.
While there is research that indicates soy might have special benefits for women, such as reducing the risk of heart disease and breast cancer, other research casts doubt on these findings.
And to the contrary, studies have shown that soy can even stimulate the growth of cancer cells.
Yet another issue that we have to deal with when we eat soy is the fact that the vast majority of soybeans grown in the United States are genetically modified (91 percent, according to government data).
The subject of genetically modified foods is incredibly heated and too complex to fully address in this book, but the safest bet at the moment is to avoid genetically modified foods as much as possible until more research is done on the potential long-term health effects in humans.
So, all things considered, I think you understand why I generally recommend for men to avoid soy if at all possible. There are just too many unknowns for my liking.
Casein protein is probably second in popularity behind whey, and it’s also a protein found in milk. The curds that form as milk coagulates, such as the chunks in cottage cheese, are casein.
Casein protein is digested more slowly than whey, causing a smaller spike in amino acids in the blood but a steadier release over the course of several hours.
There’s an ongoing debate about whether supplementing with whey is better than casein for building muscle or vice versa, but here’s what most reputable experts agree on:
• Due to its rapid digestion and abundance of leucine, a 30 to 40 gram serving of whey is probably your best choice for post-workout protein.
• Due to its slow release of amino acids, casein is a great “general use” protein supplement.
While it may or may not be as optimal as whey for post-workout protein (the jury is still out on this), there is a growing body of evidence indicating that, when supplementing with powders, a slow-burning protein is the best overall choice for building muscle.
• Casein is a good protein to have before you go to bed, which can help with muscle recovery.
Personally, I use whey in my post-workout meal and then have a scoop or two of egg protein (which is slow burning) throughout the day to help hit my numbers. The reason I don’t use casein is that my stomach starts to bother me if I eat too much dairy.
Egg Protein Powder
Many people don’t even know that you can buy egg protein in a powder form. You can, and it has three primary benefits:
• It’s used well by the body (it has a perfect PDCAA score of 1). Its exact score varies based on the research, but it’s always at the top of the list.
• According to animal research, egg protein is similar to whey in its ability to stimulate muscle growth.
• Egg protein is digested even more slowly than casein, which, as you know, means it results in a longer release of amino acids into the blood, and this may be particularly conducive to overall muscle growth.
• Because egg protein powders are made from the egg whites only, they have no fat and very little carbohydrate.
The bottom line is that egg protein is just a great all-around choice. It’s what I personally use for any supplementation outside of pre- and post-workout needs.
Soy Protein Powder
Soy protein is a mixed bag.
While research has shown it’s an all-around effective source of protein for building muscle, it’s also a source of ongoing controversy for men.
According to some research, regular intake of soy foods has feminizing effects in men due to estrogen-like molecules found in soybeans called isoflavones.
For instance, a study conducted by Harvard University researchers analyzed the semen of 99 men and compared it against their soy and isoflavone intake during the three previous months.
What they found is that both isoflavone and soy intake were associated with a reduction in sperm count. Men in the highest intake category of soy foods had, on average, 41 million sperm per milliliter fewer than men who did not eat soy foods.
On the other hand, a study conducted by scientists from the University of Guelph had 32 men eat low or high levels of isoflavones from soy protein for 57 days and found that it didn’t affect semen quality.
Furthermore, literature reviews like those conducted by researchers from Loma Linda University and St. Catherine University suggest that neither soy food nor isoflavones alter male hormone levels.
What gives, then?
Well, there isn’t a simple answer just yet, but we do know that soy’s effects in the body can vary depending on the presence or absence of certain intestinal bacteria. These bacteria, which are present in 30 to 50 percent of people, metabolize an isoflavone in soy called daidzein into an estrogen-like hormone called equol.
In a study published in 2011, researchers at Peking University found that when men with the equol-producing bacteria ate high amounts of soy food for three days, their testosterone levels dropped while their estrogen levels rose.
These effects were not seen in women, regardless of equol production or lack thereof.
Related to this is a study conducted with women by scientists at Sungkyunkwan University, which found that in a high-estrogen environment, isoflavones suppressed estrogen production, and in a low-estrogen environment, they increased estrogen production.
Research has also shown that soy protein contains substances that inhibit the digestion of protein molecules and the absorption of other nutrients as well as several known allergens.
While there is research that indicates soy might have special benefits for women, such as reducing the risk of heart disease and breast cancer, other research casts doubt on these findings.
And to the contrary, studies have shown that soy can even stimulate the growth of cancer cells.
Yet another issue that we have to deal with when we eat soy is the fact that the vast majority of soybeans grown in the United States are genetically modified (91 percent, according to government data).
The subject of genetically modified foods is incredibly heated and too complex to fully address in this book, but the safest bet at the moment is to avoid genetically modified foods as much as possible until more research is done on the potential long-term health effects in humans.
So, all things considered, I think you understand why I generally recommend for men to avoid soy if at all possible. There are just too many unknowns for my liking.
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