Thanks for reading the first installment of this 3 Part Series “Protein for Dummies”.  

In the 2nd installment, we’ll look at the most common types of protein and how they can be used relative to your goals.

There are numerous ways to meet your protein requirements.  

The key is to get quality protein regularly throughout the day.  A good rule of thumb is to consume some protein once every 3.5-5 hours.  

Remembering back to the first article, your goal is to get 1gm of protein per pound of lean muscle weight(dieting/fat loss)or 1gm of protein per pound of bodyweight (gaining muscle/bodyweight).  The amounts consume per feeding is dependent on your goals and body size. 

People often ask me how much protein can the body metabolize in one feeding.  It’s usually determined by your BMR(basal metabolic rate), your body’s unique biochemical individuality, your physical size and your training level or condition.   Some people can consume and properly metabolize 75 gms in one sitting.  I find most people can utilize about 20-40gms of protein per feeding.

In order to meet your protein requirements you need to consume the four basic types of protein.

• Animal Protein
• Whey
• Casein
• Egg Albumin

Animal protein is the protein found in most meats.  It’s usually referred to as “complete” because it contains all of the essential amino acids.  It’s much better to eat lean sources of Animal protein such as Turkey, fish, chicken and lean cuts of red meat.  Most of the protein found in lean meats is of high quality and will be used to build and maintain muscle.   Meat(fish) also can have high concentration of EFA’s(Essential Fatty Acids) needed by the body for neurotransmitter synthesis ie “brain fuel”.  It’s for this very reason that meat should be consumed a couple of times a day regardless of goal.

Whey protein is probably the most common protein you’ll find in Supplement stores or in advertisements in magazines.  It’s actually a bi-product of the manufacture of cheese and milk products.  It’s usually the #1 ingredient in protein powder formulations widely available.  It’s readily absorbed and digested by the body and has the highest value of BCAA’s(Branched Chain Amino Acids).  BCAA’s are crucial in building and retaining muscle tissue.  Whey protein is really the perfect protein supplement because of its wide application.  You can use it in shakes, when cooking, mixed in with oatmeal etc.   You can carry it with you in packets or MRP formulations for use on the go.   And due to its rapid absorption by the body, it’s used often immediately after training in post workout shake formulations.   Whey Protein can and should be used by all three goal sets defined in the first article.  I honestly don’t know of a cheaper more efficient way to add supplemental protein to your diet.

Casein is the next most widely consumed supplemental protein type.  “Micellar casein” is a natural, undenatured milk protein separated from milk by means of ultrafiltration.  It has a unique ability to  provide a slow and steady release of amino acids into the blood stream.  This is of great help in preventing muscle tissue breakdown in times of dieting or extreme athletic duress.  You will find this type of protein in some of the more expensive protein formulations found on the market today.  It’s usually combined with Whey Protein and Glutamine for an ultra protein amino acid spectrum mix. It provides an anti-catabolic effect to dieters and hard training athletes/bodybuilders.  Casein should be used mostly by people who are looking to hold onto muscle when on severely restricted caloric intakes.

Egg Albumin is the protein found in egg whites.  It contains almost no fat.  Egg whites are rich in proteins of very high nutritional value.  You will get these from consuming eggs and actual egg white formulations found in supplement stores.  An easy way to get this form of protein is to crack 10 whole eggs and separate them from the yolks and cook up in a pan or in a microwave oven.    Egg white omelets are wonderful when you throw in greens, mushrooms and chicken or turkey.  When I’m dieting, I religiously will order this out at restaurants.

Now that you understand the forms of protein available to you, it’s time to discuss what I use and what I would recommend for folks relative to their goal.  In Part III and the final installment of “Protein for Dummies”, I’ll give a detailed analysis of my daily protein consumption and offer tips for choosing some high quality protein formulations found on the market today.

Thank you for reading.