Most of my blogs have an inspirational/motivational slant but this one will be a little different. So if you read this and it rubs you the wrong way, tough shit.
I have been at CrossFit 717 for a little over 2 years now and I have seen things come and go. Let’s talk about something that comes up over and over again that I am actually quite sick of hearing about: protein supplements. More specifically, finding a substitute for whey protein as it doesn’t work with a vegan/vegetarian/paleo/etc. diet. I have heard all types of substitutes thrown around from plant protein to pea protein to rice protein. Here’s the bottom line. Nothing works as well as whey protein for replenishing and building/maintaining muscle. Period.
In fact, if you are using any other type of protein supplement I think you are wasting your time and money. Don’t agree? Let’s delve deeper.
Whey protein is the most bioavailable source of protein you can take. What does that mean? Here is Mark Sisson from everyone’s favorite Primal/Paleo site, “Mark’s Daily Apple” explaining why whey protein is his favorite:
“Of course, whey isn’t the only protein powder around. It’s my personal favorite for a few reasons (the anti-atherogenic qualities, the fast absorption, the positive effects on lean mass development), but a number of you asked about other sources, so here’s some info on a few of the more popular varieties, including their respective biological values (BV).
The BV is one way to measure a protein’s “usability.” The higher the BV, the greater the proportion of available protein that can be synthesized by the body’s cells. Higher BVs also indicate a greater amount of essential amino acids – those amino acids that the body cannot synthesize or convert on its own and must instead obtain from the diet. Whey protein concentrate, for example, has a biological value of 104, while isolate has a BV of 100. Milk itself? 91. Beef? 80. You want a high biological value in your powders especially, since their only reason for existing is to provide a quick, easy influx of dietary protein. Interestingly, BV goes down with greater protein intake. Whey’s BV of 104 is at intakes of 0.2g/kg; it drops to around 70 at 0.5g/kg. While this isn’t really an issue for a PBer who uses shakes sparingly as supplements and gets most of his or her protein from whole foods, it might dissuade one from getting all their protein from powder.
Note, though, that biological value does not refer to the amount of protein in the powder; it only refers to the usability of the protein in the powder. A particular powder might be 60% protein, and the biological value would tell you exactly how much of that 60% is usable by the body. Different powders have different protein contents. Hemp protein, for example, is often about 50% protein, but it varies by the manufacturer. A quick glance at the nutrition facts should clue you in.”
Mark goes on to explain the different types of protein powders and their BV scores. You can read his whole post here.
Let’s look at another example. Since we all CrossFit, I am sure you have heard of Progenex. If you haven’t, Progenex is a recovery supplement that sponsors many of the top CrossFit athletes. Here is a list of the athletes they sponsor:
Rich Froning (2011 and 2012 CrossFit Games Champion)
Annie Thorisdottir (2011 and 2012 CrossFit games Champion)
Graham Holmberg (2010 CrossFit Games Champion)
Chris Spealler (competed in every CrossFit Games)
Jason Khalipa (2008 CrossFit Games Champion)
Ben Smith (3rd place 2011 CrossFit Games)
Cheryl Brost (7th place 2011 CrossFit Games)
Yes, all of the athletes at the top of the sport use Progenex. Guess what it contains? You got it, whey protein. In fact, almost none of the top CrossFit athletes eat Paleo or Zone but that is another blog for another time.
The reality is that any athlete at the top of his or her game that uses a protein supplement uses one that has whey protein in it. You can’t even find a high level competitor in any sport that uses a protein supplement other than a whey protein supplement. You think Lebron James is dunking in people’s faces while taking pea protein? You think Tiger Woods hits the ball 320 yards by taking hemp protein? You think Albert Pujols smashes 50 homers per year taking rice protein? Fat chance.
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