Milk Protein Isolate
Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.
Now we are going back old school-to a place where protein powder was nonexistent. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.
Egg albumin is not commonly bought in the powder form, but rather bought in a carton or container and cooked. Many blended protein sources as well as meal replacements will have egg albumin in them. This source of protein can be used anytime throughout the day, but is not a preferred source to use at night.
Advice for gym-goers taking protein supplements
Rick Miller, clinical and sports dietitian from the BDA, has the following advice for gym-goers and bodybuilders who want to take protein supplements: “A simple change in foods (such as Greek yogurt in the morning with muesli and fruit, rather than plain breakfast cereal and milk) will help enhance the protein content of a meal. After you’ve taken this step, fill in the gaps with a reputable brand of protein supplement. Always read the label carefully, take the recommended serving size and don’t be tempted to take far more than is necessary, as this is not supported by the current evidence.
“If you’re unsure, ask your GP to refer you to a registered dietitian for advice. Protein supplements are not recommended for children due to the lack of research into long-term effects.”
Chris Gibbons, a competitive power lifter from Chesterfield, says there is a danger that people may mistakenly view supplements as a quick fix to achieve their goals.
“There is a tendency to think that there is a magic powder or supplement that will give you the physique of your dreams, but there is no substitute for hard work and commitment,” he says.
“Building strength takes years, not weeks or months. It is an act of discipline and must be earned through commitment to hard training and a good diet.”
For more on all kinds of dietary supplements, read the Behind the Headlines special report Supplements: Who needs them?
If you’re worried or you have experienced side effects after taking any supplements, especially any that you have bought online, make an appointment to see your GP.
Illegal bodybuilding and sports supplements
UK drug regulator the Medicines and Healthcare products Regulatory Agency (MHRA) has warned people to be wary of buying illegal sports supplements, because they might contain dangerous ingredients that could cause kidney failure, seizures and heart problems.
An MHRA investigation found that 84 illegal products, such as energy and “muscle-gain” products, were being sold containing dangerous ingredients such as steroids, stimulants and hormones. Among products that were taken off the market was a steroid product called Celtic Dragon. This product left two men hospitalised with severe jaundice and liver damage.
David Carter, the MHRA’s manager of the borderline medicines section, says: “People need to be aware that buying illegal sports supplements can seriously damage your health.
The products may claim to boost your energy or muscle but they could contain unapproved ingredients that can cause kidney failure, heart problems or seizures.”
Even legal, over-the-counter supplements can cause you harm. For example, if you are taking any medicines as well as the supplements, the supplements could stop the medicine from working properly. Always read the label and, if in doubt, talk to your pharmacist.
In addition, many health claims made about products, foods and medicines sold online are not proven. Find out more in Avoid medicines scams.
Risks of steroid use
Although available with a doctor’s prescription for a variety of clinical reasons, some steroids are misused when taken as performance-enhancing drugs. They are attractive because they are based on the male hormone testosterone and can therefore improve endurance and performance, and stimulate muscle growth. “But they can also enhance aggression,” warns Rick Miller, in reference to what is commonly called “roid rage”.
“Other major effects of steroid use include increase in blood pressure, direct kidney and heart damage, liver damage, acne and sexual promiscuity,” he says.
Weight loss drug DNP linked to deaths
One product being sold illegally but still available online, mainly from suppliers based outside the UK, is 2,4-Dinitrophenol (DNP). DNP is an industrial chemical that isn’t fit for human consumption. It is highly toxic and causes significant side effects, and has led to at least three reported deaths. DNP is thought to be particularly popular among bodybuilders, who are attracted to its promises of quick-fix rapid weight loss.
Other names for DNP, which comes in a pill or powder form, include:
- Solfo Black
Proteins are the building blocks of every part of your body, including your skin, nails, and hair – no wonder it’s not pretty when you don’t eat enough of it.
According to Women’s Health expert advisory board member Keri Glassman, R.D., the average woman should eat about 46 grams of protein a day. (That’s about two eggs and a chicken breast or salmon fillet). The thing is, few women have time to whip up an omelet for breakfast, roast a chicken breast on their lunch break, or fillet a fish after a late night at the office.
Protein just isn’t as accessible as carbs-it’s easier to pick up a bagel than it is to start cracking eggs at the break of dawn. “Traditional protein sources [think fish, meat, dairy, and beans] aren’t usually grab and go. And if they are, they’re often fried or unhealthy,” says nutrition expert Angela Ginn, R.D., a spokesperson for the American Dietetic Association.
Enter, whey protein. In powdered form, it can easily be tossed into a smoothie for breakfast, or mixed with water for a mid-day protein boost. Sure, the dietary supplement is known as a bodybuilder’s BFF; after all, many studies have shown that eating whey protein can help increase muscle mass. That said, including it in your diet won’t render Popeye-like affects unless you’re training like a bodybuilder. And in fact, the supplement is a solid source of protein for anyone. Derived from protein-rich milk known for its bone-building power, the supplement is low in sugar and fat. Still, it’s rich in branch amino acids (BCAA), which fuel your muscles and help turn protein you eat into new cells, says Glassman.
In America, more than 90 percent of soy is a GMO crop. This means it’s genetically modified. We don’t yet know the effects of GMOs in our bodies, but what we do know for sure is that they are genetically modified to specifically tolerate large amounts of chemical pesticides. Pesticides are terrible for our weight and our overall health, in particular the types of cancers you mentioned in your question.
There is also research that suggests the isoflavones in soy (GMO and organic) are extremely bad for thyroid health. The only way to avoid this would be to consume organic fermented soy in extreme moderation.
Now, even if there was a case to be made for the possible benefits of omega 6 in organic, fermented soy products, too much omega 6 in our diets can cause inflammation and is related to chronic disease. A healthy amount of omega 6 in our diet is considered to be a one-to-one ration of Omega 6 to Omega 3. Because soy is a cheap, government-subsidized crop, it’s in nearly everything and the average American takes in a ratio of nearly 20-to-one omega 6 to omega3. So, based on these facts, adding more soy into your diet is at best unnecessary and at worst linked to all kinds of health issues.
Last thought on this, some have said that the estrogenic effects of soy can be good for women, but current research has suggested that excess estrogen in general can lead to cancer and the safest bet with soy is to minimize your intake.
Now a word about whey. If you aren’t vegan, many consider whey to be the ideal protein powder. Pea, egg, hemp proteins, etc. are also fine, but whey, when taken from a quality product with branched chain aminos, is considered the most bio available and easily digested.
Whey protein can be used to improve your overall physical health while also preventing diseases and infection. According to the Whey Protein Institute, whey protein can help to slow cancer growth in the body, prevent type 2 diabetes by controlling blood glucose levels and promote new skin growth to speed up wound healing.
Women Fitness hope that the above resource shall go a long way in providing assistance in taking a decision to include protein in their diet routine.