Best Protein?

[sdt19]

My ultimate goal is maximum fat loss, this being so, which would be the best protein for me to consume, whey, egg, or casein. Or better question maybe, which would have the most benefits at certain times of the day and why?

[EricT]

I'm not sure about the fat-loss issue but I'd guess that something that digest more slowly like egg or casein protein would be better. Theoretically egg and casein proteins would be better at night since they will absorb more slowly and deliver amino acids slowly as you sleep. Some people like to have both whey and a slower protein before bed. Whey is better when your want fast absorption such as post workout. Also a whey powder that contains whey concentrate will have more fat and lactose. But not a lot.

But the number one thing I would like to point out is that these are supplements. If you are on a truly high protein diet then not one of these proteins is likely to have noticable "benifits" over the others. As your protein intake goes down then the quality of your individual sources of protein becomes more important. But all these proteins, especially whey and egg, are high quality proteins, and the only real difference is the speed at which they are absorbed.

Originally Posted by Lyle Macdonald

BV is measured at levels below the maintenance level. As protein intake goes up, the BV of that protein goes down. For example, milk protein shows a BV near 100 at intakes of 0.2 g/kg. As protein intake increases to roughly maintenance levels, 0.5 g/kg, BV drops to 70 or so (9).

To quote from Pellett and Young, "....protein is utilized more effectively at suboptimal levels than at levels in the near-maintenance range of intake. Accordingly biological measures of protein quality conducted at suboptimal levels in either experimental animals or human subjects may overestimate protein value at maintenance levels." (9) Therefore, while BV may be important for rating proteins where intake is below requirements, BV has little bearing on individuals with protein intakes far above requirements.

[Darkhorse]

Originally Posted by sdt19

My ultimate goal is maximum fat loss, this being so, which would be the best protein for me to consume, whey, egg, or casein. Or better question maybe, which would have the most benefits at certain times of the day and why?

If you're on a calorie deficit, I'd recommend using casein for the extended release of aminos. For you I would stay away from whey protein and stick to the more slower digesting proteins. You could use casein at any time of the day between meals, and it's very beneficial before bed. If I was in your shoes, I'd get a 50/50 mix of casein/egg white from TP.com. It'll keep the cost down for you, and you'll get a lot more higher quality protein vs. just getting some Optimum Nutrition brand of casein or egg.

[EricT]

I'd really like to know what makes TP casein HIGHER QUALITY than Optimum or another major brand. Nothing against TP but it's supply and demand like anything else. Milk is high quality protein. Your average cottage cheese is high quality casein. Hell, it contains more than enough of all the "indespensible" AA's for adults and infants. And since we don't know what the profile of eaa's percentage is for bodybuilder's is that is all there is to go on.

I'm going to go back to what I said before. If you are relying on supplements for you main source of protein then maybe you should be concerned. But I doubt it. Not if you are in surplus protein mode. Especially comparing major brands. If you are not reying on sups then the "quality" of a sup is not going to make you or break you regardless of what a PROTEIN SELLER may tell you.

The price is the determing factor for trueprotein vs. optimum or some other. I doubt very much that a mix of casein egg or just casiein will make a difference but it's still more cost effective and you may as well. My biggest issue is comparing one high quality protein to another high quality protein and pretending that some tiny thing will make a difference. Like for instance saying "our protein has more glutamine". In general, pick what you think are good companies and get the most cost-effective. If optimum did happen to be cheaper I HIGHLY doubt that would give you worst results.

[kyoshok3]

Hi Eric,

A quick question. I am 138 pounds, and was wondering if I am consuming too much protein. Around 200grams, since I consume 6 small meals throughout the day.

I have heard that excess protein either gets stored as fat, or will the kidneys just get rid of the excess?

[markdk86]

General rule is about 1.5-2 grams of protein per lb of body weight or lean body weight.

[EricT]

Yeah. Somewhere around 1.4 to 1.8 grams per pound and people round it up to 1.5 to 2. But if you are concerned with fat or are a person who easily gains fat then you definitely want to go with LEAN body weight. Feed the muscle not the fat. Protein is less likely to be stored as fat and the circumstances under which it does or doesn't are probably pretty complicated but not all excess is simply excreted. How much is necessary to grow and not gain fat is up to the individual.

The amount you are taking in now could be considered excessive in that you are not using you lean body weight but are taking in around 1.5 grams per pound of total weight. But whether you should change it or not depends on you. Everybody is different and just because one guy does 2 grams doesn't mean you can or should. Bodybuilders need more protein of course but more plus even more will not make you gain more muscle. Most people do excessive amounts as a sort of insurance. But the amount needed to cover synthesis of protein is really tiny. Say about 3 grams extra a day for a 200 pounder (I'm speaking generally).

This is what leads a lot of people to say strength althletes and bodybuilders don't need so much protein. BUT THEY DO. Most likely the large amount is needed to cover the BREAKDOWN of muscle tissue during exercise. The amount you gain after all, is the net result of what is built and what is broken down. This is what leads to much confusion over protein intake. (It's not as simple as all that but it paints the rough picture).

Before you consider dropping the protein amount consider your other macronutrients also.

[Conan Steven]

Even better give up the drinks and just EAT clean natural foods - you'll loose fat. Eat your protein then your body has to digest it, thus using calories while you sit on your ass - best cardio I can think of.