nutrition and performance book

Whey protein - This is great if you need it to top up protein stores before or after workouts. Or if you
have a job that means you may not have access to whole foods all day long for example.
Supplements can benefit people with illnesses and intolerances or maybe for those who just need to
get the calories in each day to hit targets.
So, what is whey? Whey is protein which is made up of amino acids from dairy. The problem is,
some companies will try to save money by ramming all sorts on non-essential elements into it. The
term “amino spiking” or “nitrogen spiking “is being used. This means companies will spike the
protein with free form amino acids (low quality & inexpensive) to increase the overall dietary protein
content of the powder. They do this without disclosing it to the consumer. Highly illegal. So, when
purchasing whey, we must have some sort of idea about what essential amino acids are in the
powder. If the scoop is 100g and the whey content is 45g then ask yourself what else makes up the
remaining 55g? They may put things like Creatine, BCAA’s, Glutamine, bulkers, carbs for mass
gainers etc. etc. into the whey. So, all I can advise is that you take the time to read the ingredients
and make sure it is as healthy as possible. Also, make sure it is as natural as possible and contains
what you are specifically looking for.
The ingredients list on the back will have everything listed in order of product volume. What you’re
buying should be at the top with the rest of the ingredients in descending order of importance.
Whey is fast acting so works great just before/after a training session. Due to it being in and out of
the system quickly we cannot rely on it for consistent time consuming periods of amino distribution.
A serving of 35 – 40g works best in and around training.
There are three types of whey:
Concentrate: This contains lower levels of fat and carbohydrates (lactose). The percentage of
protein in a concentrate is dependent on how concentrated it is. This could be as low as 30%
to as high as 90% depending on the brand and the company. Concentrate is usually tastier
and if the amino profile is good then worth buying. Buy quality protein.
Isolate: Isolate is processed even further to remove even higher levels of fat and lactose. It’s
generally a little more expensive but usually healthier and more potent.
Hydrolysate: This type of protein is said to be pre-digested allowing the body to absorb it
more effectively. Its more expensive but not necessarily much more beneficial than the rest.
Here is a list of the essential amino acids you want to see on the profile list *Essential because the
body can’t make them freely.
Amino acid (makes up protein) Mg per body weight in KG
H histidine 10
I Isoleucine 20
L Leucine 39
K Lysine 30
M Methionine + cysteine 15
F Phenylalanine + tyrosine 25
T Threonine 15
W Tryptophan 4
V Valine 26
To figure out how much you would need daily just multiply your bodyweight in KG by the MG per
amino acid.
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