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WHEY PROTEIN AND MICELLAR CASEIN PROTEIN
Milk contains two protein sources, casein and whey. In cows milk, these are
in the ratio of 80% casein and 20% whey, whereas in human maternal milk, these
ratios are reversed, with most of the protein coming from whey. The ratios are
actually about 60:40 whey to casein in human maternal milk. We are going to
look in depth at both whey proteins and the various forms that this appears
in and the ever increasing in popularity, casein protein, in particular micellar
casein.
Whey
So what is whey protein and how can it benefit me?
Whey is a component of milk. Whey proteins have nutritional properties that
extend well beyond protein quality as measured by amino acid composition. As
far back as the 17th century, it was recognised that, those who consumed whey,
generally fared better than those who did not during this era of disease and
infestation. Recent research gives new hope to those suffering from conditions
such as burns, injury-induced muscular wasting and various catabolic states.
So we know from whey research that it is good to heal damaged and repairing
muscles. Then the benefits for creating and building stronger healthier bodies
is guaranteed.
However, the medical world has nothing new to concede about whey's immunity
benefits - the existing scientific research has made this a well-documented
fact. Without a doubt, our future health lies with preventative medicine and
materials such as whey and colostrum are likely to play a key role.
The importance of using the correct processing method cannot be overstated,
for without this most of the properties may be rendered completely inert. There
are a number of methods used to manufacture whey, and you may see these advertised
on the side of protein powders; eg. Ion-exchange, cross flow microfiltration,
hydrolysis etc. These are, however, no longer valid descriptions for labeling
supplements.
UK labeling laws require that the whey content in protein powders be classed
as either whey concentrate or whey isolate. Concentrates will contain protein
solids from 30-80%, whilst isolate will be around 90%.
In short, the biological activity of whey depends on the level of denaturation
suffered during its production process and it is entirely unrelated to its nutritional
quality. So be sure to stick with reputable manufacturers and never buy your
whey because it's going cheap - if that's the case then corners have probably
been cut. The immuno-supportive activity can include the following:
Bactericidal
Bacteriostatic
Antiviral
Antioxidant
Increased resistance to carcinogens
Increased longevity
Increased immunity
So we know that whey protein is good for the human body. Whey protein is a highly
nutritional, immune supporting protein source. You can learn more about the
immune supporting effects of whey protein below. Scoring systems that compare
textbook profiles of protein sources consistently score whey protein very high.
However, it is important to keep in mind that most commercially available whey
proteins fall well short of the textbook profiles that score so high. You have
heard it before, Not All Whey Proteins Are created Equal! Why is this? Well,
essentially the manufacturing process from which your whey protein is derived
from differs greatly. Below is a brief summary of how whey is extracted from
each of the manufacturing methods. Generally the processes all have a common
start, that is from sweet dairy whey.
Manufacturing Whey Protein
Milk is treated with an enzyme called rennet, which causes the milk to curdle.
The surface is skimmed off and when processed, becomes cheese. Whats left behind
is called sweet dairy whey and is a 30% concentrate whey protein. At this point
it is high in fat and high in lactose (a simple sugar present in milk that causes
an allergic reaction in a large percentage of the adult population).
The most bioactive (anabolic) parts of whey proteins are also the most easily
destroyed during whey protein manufacture. Almost every commercially available
whey protein (including those in your favorite supplement powder) has been heavily
processed, including heat treatments and pH changes.
Both heat and pH adjustments will destroy the fragile, bioactive components
of whey protein as well as degrade some of the more important amino acids that
are claimed in support of whey proteins. Immunoglobulins and BSA start to denature
(degrade) at temperatures as low as 140 degrees F. Most commercial whey proteins
have been pasteurized at 170 degrees F. Now you can start to see why some whey
is cheap and some whey is highly expensive.
The standard whey protein has undergone much denaturation (degradation) and
does not compare to the textbook profiles or scores for whey protein. Don’t
be fooled by whey protein supplement labels that claim specific protein fraction
or amino acid compositions! The truth is that whey protein processing destroys
portions of these protein fractions and amino acids! A standard whey protein
can vary by as much as 15% in amino acid content from production batch to production
batch and the protein fraction composition varies widely throughout the industry,
depending on the manufacturing technique employed during production.
Most commercially available whey proteins are significantly different from
whey protein textbook descriptions in important nutritional properties. Given
the differences between textbook compositions and real world whey proteins,
it is not valid science to make claims for real world whey proteins based on
textbook studies. It is also important to keep in mind that while whey proteins
have been shown to be anabolic, due to their immuno-supportive, bactericidal,
and antiviral functions, a recent study concluded that whey proteins have no
effect on protein breakdown in the body (no anti-catabolic function). While
anabolic performance is important, you need your protein diet to have some anti-catabolic
function for maximum lean tissue growth.
So what are the manufacturing methods?
Ion-exchange whey is manufactured by adding the sweet dairy whey to an electrically
charged resin bath. The negatively charged protein fractions are attracted to
the positively charged resin particles whilst the water, fats and lactose are
left behind. A weak solution of hydrochloric acid (similar to the levels found
in the stomach) is added to the resin and protein to dissolve the bond. A sodium
or potassium salt is added at this point to get rid of the bitter taste caused
by the acid. The whey protein solution is then dried using a cold spray dry
technique, so as not to damage the protein. Typically the whey is 80-90% concentrate
at this point.
Cross Flow Microfiltration can be used to manufacture whey both from whole
milk or sweet dairy whey. Typically, milk is spun at high speeds in large vats
to cause the milk to curdle. The fat is removed, leaving skimmed milk. A weak
acid is then added to cause the casein to curdle. Once this is removed you are
left with a low percentage protein whey liquid. A series of filters are used
(each filter allowing through different sized particles) to firstly remove the
majority of the lactose and then to remove minerals and finally the last of
the fat and lactose. Finally the liquid is then dried using a cold spray dry
technique, leaving a high quality whey of around 90% protein content.
Whey Hydrolysis is a method used on a whey isolate to deliver a protein containing
only di-peptides and tri-peptides. The whey is treated with an enzyme that breaks
down the whey proteins into di, tr and poli-peptides. The solution is then filtered
to remove the poli-peptides (the larger protein molecules) and then treated
to remove the acidic taste. Hydrolysis never leaves a pleasant tasting protein,
and is generally only added to protein mixes to increase the overall quality
of the product.
Each of these processes have pros and cons beyond the basic levels of protein.
Within milk protein there are five protein fractions. Whey concentrate, because
it retains more of the fat, is often higher than whey concentrate in some of
these fractions, whilst CFM is often higher in protein percentage wise, is usually
lower in Beta-Lactoglobulin than an ion-exchange whey (BLG is an important growth
factor).
So What Are Growth Factors and What Do They Mean To Me?
When looking at the growth-promoting effects of whey, scientists identified
its growth factors as being the primary agents responsible for this action.
Research has shown that these growth factors also form an integral part of the
powerful immuno-supportive properties of whey. It is known that growth factors
such as IGF-1 help control infection and stimulate healing and production of
immune cells. However, there are other constituents of whey that also contribute
to its impressive list of benefits, its bioactive fractions (peptides). These
fractions have multiple functions to perform within an organism after ingestion.
Beta-lactoglobulin - the most predominant component in bovine milk, this is
the cause of many allergic reactions experienced in humans. A component that
does not occur in human maternal milk, it may account for up to 75 per cent
of the components present in ion-exchange whey products. This high percentage
content would indicate that more important fractions have been replaced by its
respective processing technique.
Alpha-lactalbumin - the main component in human milk, it is therefore considered
by some to be the most nutritive and easily digestible fraction for humans.
Bovine milk has a low percentage content of this and this has presented a long-standing
problem for the infant formula market. Some companies have now turned their
attention to the development of an alpha-lactalbumin based formula, thereby
avoiding many of the deleterious side effects caused by beta-lactoglobulin in
some infants.
Lactoperoxidase - this is another highly bioactive component that has also
been demonstrated to boost immune function. It has been used in dental formulas
to inhibit cavities.
Glycomacropeptides (GMPs) - these are a good example of the finely balanced
synergy that is unique to the maternal milk formulas of each species. GMPs are
known to modulate digestion by initiating the release of the hormone cholecsystokinin
(CKK) after the ingestion of fat or protein. This then aids the passage of bioactive
fractions such as lactoferrin and lactoperoxidase into those areas of the intestinal
tract where they can impart most benefit. This action may be kept in check by
the opiate-like peptides known as casomorphins, found in the micellar casein
of portion of maternal milk. Basically, their job is to slow things down where
necessary, making sure that nutrients do not pass through the system unabsorbed.
Both lactoferrin and GMPs offer further protection by promoting the growth of
protective probiotic bacteria in the large intestine.
Immunoglobulins - asantibodies, they have quite a wide range of immuno-supportive
functions. IgG is perhaps the most specific to human immune function, along
with IgA, it helps to neutralise toxins and other unwanted invaders in the circulatory
and lymphatic system. IgD and IgE are highly antiviral. IgM is known to fight
bacteria.
Bovine Serum Albumin (BSA) a glutathione precursor, BSA has powerful antioxidant
and tumour prevention properties.
Lysozyme - this is known to destroy bacteria and viruses.Aside from the growth
factors and fractions found in whey, there are several other ingredients that
are known to have some effect on immune function. These include the following:
Interleukins - reduce inflammation and boost immune function.
Leukocytes - stimulate production of interferon.
Cytokines - stimulate and regulate immune response, communications and tumour
regression.
Sulphur amino acids - regulate body cell mass and provide antioxidant properties.
Orotic acid - supports red cell integrity.
Hydrogenperoxide producing enzymes - attack bacteria.
Proline-Rich Polypeptide (PRP) - boosts the under active immune system and restores
thymus gland function (produces T-cells that fight viruses and antigens).PRP
can help balance overactive immune systems, present with autoimmune diseases,
where the body actually attacks itself. This means that undenatured whey may
be helpful with conditions such as:
Rheumatoid arthritis
Multiple sclerosis
Chronic fatigue syndrome
Fibromyalgia
Lupus
Scleraderma
All forms of whey protein will spike your insulin levels and in particular hydrolysates.
Caseins and Micellar Casein
Casein is the other constituent of milk, as apposed to whey protein. Casein
is generally considered milk protein, because in cows milk the casein portion
takes up a good 80% of the formula.
Casein
Casein is hardly a poor quality protein. For many years, casein has been considered
the standard reference protein by which all other protein qualities are measured
and compared. It is now known that caseing has had a bad wrap. And there is
more than just ignorance behind this thinking. When it comes to money, there
is much mis-information leaked into the world. In order to sell 100% whey protein
powders, some unscrupulous companies have tried to convince consumers that casein
is of poor quality … even going so far as to hint that casein may be dangerous.
This is of course unfounded and indeed, wrong.
Casein is GRAS (generally regarded as safe) listed by the US FDA and is one
of the few food components to achieve that status. This is a fundamental point
that you need to consider at all times. Casein contains many bioactive peptide
sequences that provide important benefits for the body. In fact, the highly
regarded peptide, glycomacropeptide (described above), which many people believe
to be a whey protein, is, in reality, a peptide chain from casein that finds
its way into cheese whey protein as a byproduct of cheese manufacture. So casein
has a very important factor that is ideal for your muscle building desires.
As it has been stated above and you can work out for yourself, human maternal
milk contains 40% to 55% casein. There is of course a reason behind this in
nature.
Micellar Casein
Micellar casein differs from "caseinate" in that micellar casein is
not denatured and is the naturally occurring form of casein. A recent study
involving 16 healthy, well fed individuals compared the effects of whey protein
to micellar casein on whole body protein utilization.
So we know how good whey protein is as an anabolic protein and immune supporting
health boosting choice. So why don't we consume whey protein the whole time.
Well, there are a number of problems with this. One of the major points that
you need to get a grasp of when it comes to protein, is that we don't need to
focus on only anabolic (muscle growth) effects, but rather both anabolic and
anti-catabolic (preventing muscle wastage and breakdown) actions of our diet.
And that is where Micellar Casein rules supreme.
Several studies have demonstrated that whey protein is a fast dietary protein
as discussed. With a fast dietary protein, all that happens is that every time
it is consumed, the amino acids are released quickly into the bloodstream in
a large grouping. It is the fast, excessive release of amino acids that causes
the body to send a significant portion of the aminos to the liver for oxidation.
In other words they are wasted and useless. This also causes aging effects upon
the body through oxidative damage.
These same studies have shown that as each new batch of amino acids is released
into the bloodstream in a large group so often, a lower percentage is used for
lean tissue growth support and a higher percentage is oxidized in the liver.
Even worse, these percentages become more skewed on each successive protein
ingestion, resulting in a reduction in the efficiency of protein utilization.
Why waste your money consuming whey protein more often when the benefits would
be doubtful at best?
Secondly, the groundbreaking study comparing micellar casein to whey protein
concluded that micellar casein significantly inhibited protein breakdown and
that whey protein had no effect on protein breakdown. It did not say that whey
protein had a slight effect or somewhat of an effect on protein breakdown.
The study concluded that whey protein had absolutely zero effect on protein
breakdown. In other words, you can eat all of the whey protein you want as often
as you desire, but it will not have an anti-catabolic effect. There are initially
high anabolic properties, but these rapidly diminish if you consume whey all
of the time. And there are absolutely no anti-wasting effects of the protein.
This means whey is ideal and perfect for scenarios when you need to replenish
amino acids and fast, such as immediately upon waking, and immediately post
training. At all other times you are looking to consume highly anti-catabolic
and anabolic proteins such as micellar casein.
The Science Of Muscle Building
Basically, through the sound, scientific principles of "Fast and Slow Dietary
Proteins", research has concluded that no single source protein supplement
is the ideal method to grow new muscle tissue (anabolism) while, at the same
time, preventing muscle tissue breakdown in the body (catabolism).
If one consumes only Fast proteins such as whey, the amino acids enter the
bloodstream too fast, stimulating protein synthesis, but also causing the body
to divert a significant percentage of the amino acids to the liver, where they
are oxidized and used for energy instead of for promoting lean tissue growth.
If you combine quality proteins with differing digestion rates in the correct
ratios, you can eliminate this uneconomical scenario by creating a sustained
release effect. This is what is truly going to place your body into a highly
anabolic and anti-cataboic state, primed for muscular recovery and growth. We
have to recommend that one combins different types of Fast proteins, in the
form of whey protein concentrate, isolate, hydrolysate, and egg white, with
a Slow protein source, micellar casein. With this combination of Fast and Slow
Dietary Proteins you are essentially trying to ensure that precise amounts of
amino acids will be released into the system at exactly the right times, so
as to maintain a constant positive nitrogen balance and an ideal anabolic /
anti-catabolic environment for muscle tissue development.
So for anybody who is serious about making lean tissue gains, a mixture of
Fast and Slow Dietary Proteins is the only logical and scientific option to
consider. Anything else is substandard and that doesn't mean that it does not
work, it merely means that it is not the most optimal way we know, nor, is it
the best option available to you in the real world.
Groundbreaking studies have come to the following conclusions:
• Micellar casein significantly inhibited protein breakdown (anti-catabolic
function) over seven hours after ingestion. Whey protein had no effect on protein
breakdown.
• Micellar casein moderately stimulated protein synthesis (anabolic function).
• Less amino acids were wasted through liver oxidation after micellar
casein ingestion than after whey protein ingestion.
• Micellar casein resulted in better overall nitrogen retention in the
body compared to whey protein! Micellar casein is anti-catabolic and is an important
component in the sustained release of amino acids into the system for maximizing
anabolism.
Whey and Casein And Their Biological Value's
All proteins are made up from different ratios of amino acids, the make-up of
which determine the proteins Biological Value. This is the measurement of protein
quality expressing the rate of efficiency with which protein is used for growth.
Of the whole foods, Egg contains the highest quality food protein known. It
is so nearly perfect, in fact, that egg protein is often the standard by which
all other proteins are judged. Based on the essential amino acids it provides,
egg protein is second only to mother's milk for human nutrition.
On a scale with 100 representing top efficiency, these are the biological values
of proteins in several foods:
Protein Ratings
FOOD PROTEIN RATING
Eggs (whole) 100
Eggs (whites) 88
Chicken / Turkey 79
Fish 70
Lean Beef 69
Cow's Milk 60
Unpolished Rice 59
Brown Rice 57
White Rice 56
Peanuts 55
Peas 55
As far as sources of protein created in the lab are concerned, here is a short
list of some protein sources you can find in supplements common today. See how
they compare to the natural sources listed above:
PROTEIN SUPPLEMENT PROTEIN RATING
Whey Protein Isolate 159
Whey Protein Concentrate 104
Casein 77
Soy 74
As you see, the BV of whey is very very high, but this is wasted if it cannot
be absorbed and used by the body in the short period it is in your system. Now
take a look at the BV value of casein which is lower than that of Whey. What
is unique about casein protein however is the slow digestion rate. Studies that
compare whey and casein administered in the workout period inevitably find that
whey protein exerts a far stronger anabolic response in this case. However,
when casein is administered at other periods the strength gains are twice of
those seen with whey. This is because while whey stimulates protein synthesis
much more than casein in the short term, casein causes a sustained release of
amino acids, preventing muscle breakdown for a more extended period of time
. This makes whey the protein of choice for the workout period, with casein
preferably added at other times, especially before periods of fasting (such
as sleep).
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