Sav Says Issue 1

PROTEIN: The word protein is derived from the greek word proton- proteios, meaning the word first, which means “of prime importance”. The human body needs protein to build muscle, bone, and skin. Protein also helps to create enzymes, hormones and antibodies. As you may know that I’m greek myself and as it was the first language I spoke, it has an even more of a depper, meaning everytime I hear it or say it. Protein is made up of nitrogen containing molecules called amino acids, amino acids which are composed of carbon, nitrogen, oxygen, hydrogen and sometimes sulfur.

Proteins are each made up of amino acids from ribosomes. Ribosomes are organelles that produce protein. Without amino acids in our body we would die, hence the real importance of protein. There has been many debates over the years on what is the correct type and amount of protein to take which has varied depending on who you speak to. The puzzling problem we all have is that we can calculate how many grams of protein we consume each day but it’s near on impossible to know how many grams of protein we actually absorb. Animal or vegetable proteins? This is the question many people have asked me over the years, which is better and which of the two would be absorbed more easily. This varies according to many factors, our age, our genetic make up and from which country we come from, our ethnicity. How we digest the different types of protein available is the most important factor as this will determine how much of this protein we’ll absorb. The best advice I can give you on this, is to consume different types of protein from different sources being meat red and white, fish, nuts, beans, legumes, seeds, milk and soy. The easiest way today to consume protein is by consuming the many different types of powdered protein on the supplement market today which are whey protein concentrate, isolate, hydrolysate which is the best of the 3 wheys. These 3 protein powders are the most rapidly absorbed of all the protein powders. The reason is that whey proteins are rapidly and easily absorbed (hence the “fast-acting” instantised description that they’re often labelled with), they are heavily loaded with essential amino acids (EAAs) – including the three branched chain amino acids (BCAAs) leucine, iso-leucine and valine, and they contain subcomponents (micro fractions) and elemental nitrogen. Whey Protein accounts for approximately 20% of the protein in milk and is one of the two main dairy proteins.

Then there’s casein which is the slower released protein powder source. These proteins are commonly found in mammalian milk, making up 80% of the proteins in cows milk and between 20% and 45% of the proteins in human milk. Casein has a huge variety of uses, from being a major component of cheese, to use as a food additive, to a binder for safety matches and as a main ingredient in some branded protein shakes. As a food source, casein supplies amino acids; carbohydrates; and two inorganic elements, calcium and phosphorus. And last but not least there’s milk protein. Milk proteins are dried milk with most of the fat and carbohydrate taken out. Milk proteins are about 20% whey protein and 80% casein protein, so digestion is somewhere in between the two.

Key Benefits of milk protein:

1. Slow digesting protein, ideal for bedtime.
2. Neutral, clean tasting and easy mixing.
3. High protein and low in fat and carbs.

All of these protein powders will contain all the essential and non-essential amino acids. Just give each and every one of these a try for tolerance first as some protein powders can upset some peoples digestive systems. With all these types of protein powders on the market, there are no excuses for good nutrition.

We have to remember that 25% of the human body is made up of protein, hence the importance of our protein intake to be as important to breathe to stay alive.

There are dozens of different brands of protein powders on the market; it’s knowing which brand to trust. I’ve tried almost every brand and formula over the years and have been pleased to be associated with a new brand by the name of Sports Nutrition Europe (SNE), so much so that I put my name to this brand. They have many different formulas of whey protein which all cover your protein requirements. They have blended their whey formulas with Optipep, which is a hydrolysed whey protein (whey hyrdrolysate). Whey Hydrolysate engages a higher processing than whey protein isolate and whey concentrate. It therefore is the highest quality protein but with this usually comes with an increase in price; you get what you pay for so the saying goes.

Whey protein hydrolysate is easier on the digestive system and has a high absorption rate. The high absorption rate means it is the most effective whey protein to take either pre or post workout. The high protein content means only a small amount is needed in the formula; Sports Nutrition Europe has developed all their whey formulas with the correct amount of whey protein hydrolysate. I personally like their main sellers, “Whey Protein 2.25kg” and their 90%MX.

In the next issue I will talk to you in depth about my training principles which I call this the FVE system of training (A) Frequency of training. (B) Volume of training and (C) Execution of movement.

You can email me at sav@islandfitness.co.uk

All the best in health and in life,

Sav.