Improved protein

Flex, Oct, 2003 by Brian Rowley

Q: Could you recommend a whey protein product that has stronger muscle-building effects, or are all whey protein products the same?

A: Protein powders, in general, are of fairly uniform high quality. Nevertheless, if you're really ambitious and don't mind the slightly bitter taste, try whey hydrolysates. Because hydrolysates are predigested into small fragments called di- and tripeptides, they are better absorbed than free-form amino acids and proteins. Taking products with di- and tripeptides may be an effective way to supercharge your protein supplementation.

These di- and tripeptides have a special carrier to take them across the gut. The upshot is that they take the express route and reach your bloodstream more quickly and completely. Even more important, they increase growth factor (IGF-1) production in the liver. Because they raise levels of this highly anabolic hormone, di- and tripeptides from whey hydrolysates prevent muscle loss and bolster lean mass more effectively than either protein or free-form amino acids. The result is more successful muscle building with hydrolysates, so look for them when you buy protein supplements.

The trick is getting the real deal. Most products don't have enough hydrolysates to do the job, so read labels (even then, the information is not always plainly stated) or check with manufacturers. At least 20% of the protein should be hydrolysates. If the product has a noticeably bitter taste, it's likely to have at least that amount of hydrolysates. As for dosage per shake, target 40 grams or more of total protein.

MUSCLE MORSELS

* Canned meats, such as fish and chicken, are among the ultimate easy-to-carry convenience foods for bodybuilders.