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Cornish_Celt · #3 (**permalink**) 05-23-2016, 05:49 AM

The addition of WPH to a carbohydrate drink exerts an even greater insulin response than that of carbohydrate alone or from that of a WPI formula (Calbet & MacLean, 2002). WPH has been shown to augment the maximal insulin concentration by a mechanism that is unrelated to gastric emptying (Power et al, 2008). It is the essential amino acids which facilitate the secretion of insulin from the beta cells (Floyd et al, 1966; Van Loon et al, 2000). Whey protein is composed of between 40-50% EAAs and is considered a rich source of these insulin regulatory amino acids, so making them more bioavailable, as in the case of WPH, maybe be the reason why there is better secretion of insulin from the beta cells. This is independent from the rate that amino acids/protein leave the stomach. The key amino acid is believed to be phenylalanine, though the exact mechanism is not wholly understood.

Choosing your Protein Powder
With the huge range of different protein powders and brands available on supplement store shelves, it can be confusing. You have to consider the aspects which are important to you as an individual. Price may be the overwhelming factor, and if this is the case, WPC will be perfectly adequate and does the job very well. Convenience may be more of an issue for you, if so, look at the range of ready-to-drink formulas available (though be aware these may have additives to improve shelf life and some of the beneficial whey fractions may have been destroyed). If flavour is important to you, then simply find which of the reputable brands sits best with your palate. Mixability and texture may be factors influencing your choice – do you prefer a thick shake or a thinner consistency one?

If you're supplementing with whey protein as part of a dietary regimen to help control your weight, then including one or two shakes per day of a good quality concentrate or isolate may be useful. Remember protein is both more satiating (hunger inhibiting) and thermogenic (raising body temperature, i.e. fat burning) than the other macronutrients – both important factors when on a diet.

Whey is great and was undoubtedly a revolution in bodybuilding nutrition. However, other proteins like casein, soya, egg and meat all have their own benefits. Protein blends of two, three or more different proteins can be useful to structure correctly into your diet. Casein is a slowly digested and absorbed protein providing a steady influx of amino acids for up to a few hours, ideal to prevent muscle protein breakdown during periods of fasting, like overnight. Like whey, soya protein is available in concentrate and isolate forms, and is digested and absorbed as fast and as efficiently as whey; it is also rich in glutamine and BCAAs, aswell as antioxidants. Egg white protein is one of the highest quality proteins available and has trace amounts of fat and carbs.

There are a lot of factors which come into play in our quest to grow bigger muscles, so in this grand scheme of things, does having the protein being absorbed very slightly quicker or having a few milligrams more of one amino acid really make that much difference? Especially when you compare this to having a balanced, healthy diet and hard consistent training? We all know a good healthy diet with a good protein intake from 'real food' is far more important than any protein powder. Taking this very important point into consideration, for the most of us wanting to gain muscle and strength whether it be competitively or recreationally to shape up, then a good quality whey concentrate powder will be fine (look for one which is over 75% protein, though).

If you have a larger budget and feel that using WPH would be of benefit post-workout, then the evidence does indicate some mileage in this, but you only need a small amount and only at this time.

Think of WPI as a protein that has been filtered or cleaned a bit more. Some people do find that some WPC upset their stomachs, but they are fine with WPI; obviously this is an important consideration. I once heard this analogy: Using whey isolate is like filling a family car with Formula 1 type petrol - it won't improve the performance of it. Use the money saved to buy some good quality food. There's a lot of truth in this.