all men are created equal but your
protein powder is not say what yep so
what is the best type of protein powder
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athletes and individuals who regularly
lift weights may find that taking
protein powder helps maximize muscle
gain and increase fat loss but that's
not all my friends protein powders can
also aid individuals such as people who
are ill older adults and some
vegetarians or vegans who struggle to
meet protein needs with food alone so
all that being said which type of
protein powder is the best
this is the big question let me first
say the number one option for getting
your protein needs should come from the
food in your diet there are an infinite
number of protein powders on the market
made from a variety of sources it can be
difficult to determine which protein is
right for you that's why today i'm
breaking down everything that you need
to know about the top five types of
protein powders out there this is based
on your desired fitness results dietary
preferences and lifestyle so stay with
me hey everyone i'm dr jordan wagner i'm
an emergency room doctor who treats
everything from kovad to gunshot wounds
burns you name it i've created this
video series to help answer some of your
medical questions and the questions that
i get from patients each and every day
if you find this video helpful please do
me a favor and subscribe first things
first let's understand what in the world
is protein and why does our body need it
well on a basic level your body needs
protein to stay healthy and to work the
way it should protein is found literally
in everything from your organs to your
muscles your skin hair tissue bones and
it also plays a major role in carrying
oxygen throughout your body in your
blood and it helps bite off infections
keep cells healthy and the list goes on
and on if you aren't getting enough in
your diet this can lead to muscle loss
tissue breakdown and all sorts of other
health problems and we don't want that
so a great way to supplement protein in
your diet is to get it through means
such as a protein powder protein powders
are concentrated sources of protein made
from either animal or plant foods such
as dairy eggs rice or peas and many
others to take protein powders you
simply mix the powder with water or
another liquid of your choice and
consume here are the top five types of
proteins on the market number one whey
protein whey protein comes from milk
milk harbors lactose which many
individuals have difficulty digesting
but while whey protein concentrate
retains some lactose the isolate version
contains very little because most of
this milk sugar is lost during
processing hear that again the isolated
version contains very little because
most of this milk sugar is lost during
processing whey digests quickly and is
rich in branched chain amino acids bcaas
leucine one of these bcaas plays a major
role in promoting muscle growth and
recovery after resistance and endurance
exercise when amino acids are digested
and absorbed in your bloodstream they
become available for muscle protein
synthesis mps or the creation of new
muscles studies reveal that whey protein
can help build and maintain muscle mass
assist in athletes with recovery from
heavy exercise and increase muscle
strength in response to strength
training one study at the journal of
applied physiology reported that young
men showed that whey protein increased
mps 31
more than protein and 132 percent more
than casein protein following resistance
exercise other studies in normal weight
overweight and obese individuals
suggested that whey protein may improve
body composition by decreasing fat mass
and increasing overall lean mass what's
more whey protein seems to reduce
appetite at least as much as other types
of protein some studies even suggest
that whey protein may also reduce
inflammation and improve certain heart
health markers in overweight and obese
people number two type of protein casein
protein similar to whey casein is a
protein found in milk however casein is
digested and absorbed much more slowly
casein forms a gel which interacts with
stomach acid slowing down stomach
emptying and delaying your bloodstream's
absorption of amino acids this results
in a gradual steadier exposure of your
muscles to amino acids reducing the rate
of muscle protein breakdown research
indicates that casein is more effective
in increasing muscle protein synthesis
and strength than soy or wheat protein
but less than whey protein one study out
of the animals of nutrition and
metabolism reported that overweight men
suggested that when calories are
restricted casein may have an advantage
over whey in improving body composition
during weight lifting number three
protein option egg protein eggs are an
excellent or should i say excellent
source of high quality protein and fat
in fact whole food eggs have the highest
protein digestibility corrected amino
acid score like all animal products eggs
are a complete protein source that means
they provide all nine essential amino
acids that your body cannot make itself
eggs are also one of the best foods for
decreasing appetite and helping you stay
full for longer that's why the protein
quality remains at an a plus however you
may experience less fullness because the
high fat yolks have been removed
resulting in just egg whites egg white
protein could be a good choice for
people with dietary allergies who prefer
a supplement based with animal protein
but please keep in mind that egg white
protein hasn't been studied as much as
whey or casein in one study out of the
journal of nutrition egg protein
demonstrated less potential to reduce
appetite than casein or pea protein when
consumed before a meal number four pea
protein pea protein powder is especially
popular among vegetarians vegans
and individuals with allergies or
sensitivities to dairy or eggs pea
protein consists of split pea a high
fiber legume that boosts all but one of
the essential amino acids p protein is
also particularly rich in bcaas however
full disclosure good tasting varieties
are just a little tricky to come by but
i'll be sure to put a link to some of my
favorites in the description below so
when it comes to pea protein the journal
of the international society of sports
nutrition reported in a 12-week study in
161 men during resistance training those
who took 1.8 ounces or about 50 grams of
pea protein daily experience similar
increases in muscle thickness as those
men who consume the same amount of whey
protein daily though pea protein powder
seems promising some high quality
research is needed to confirm these
results number five
last but not least hemp protein hemp
protein powder is another plant-based
supplement that is gaining in popularity
although hemp is related to marijuana it
doesn't contain thc so don't expect to
get a high from a scoop of hemp in your
next protein shake okay hemp is rich in
beneficial omega-3 fatty acids and
several essential amino acids however it
is not considered a complete protein
because it's very low in levels of amino
acids such as lysine and leucine while
not much research exists on hemp protein
it appears to be a well-digested plant
source protein so how much protein does
one need to consume the dietary
guidelines for americans as put together
by the united states department of
agriculture and health and human
services recommended for sedentary boys
ages 14 to 18 receive around 52 grams a
day and for sedentary men over the age
of 19 consuming about 56 grams while
women and girls over the age of 14
should consume around 46 grams while
weight lifters will eat one gram of
protein per pound of body weight so
that's a lot so for me i lift a lot of
weights so i actually eat less than one
gram per pound of body weight but i'm up
to almost 165 grams of protein a day
currently but i'm also trying to
increase some muscle mass and maintain
my muscle mass as i continue to lift
weights so it all depends on what your
individual need is as to how much
protein that you actually need on a
daily basis okay if that was a lot of
numbers to quickly write down most
everyone should be getting somewhere
between 10 to 35
of their calories each day in the form
of protein but remember this is a
general guideline as it can change for
you on a personal level depending on
your needs more isn't necessarily better
while protein definitely helps your body
in building muscle and a whole slew of
other benefits if you consume too much
your body may store the extra as fat so
do keep that in mind other important
factors to remember and i use this for
my own choices of protein as well how
well does the protein powder actually
mix with the liquid of choice the
flavors they offer and the other
ingredients in it such as monk fruit or
stevia as a sweetener versus like
sugar and high fructose corn syrup with
all that said next time you're in the
market for a protein powder shop right
and be informed with the right knowledge
of what protein is best for your needs
all right that's been a quick protein
breakdown with me dr wagner do you take
protein supplements and what are some of
your go-to's how do you use your protein
powder and do you use it in a shake or
any cool protein powder recipes let me
know in the comments please make sure
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like this one thank you so much for
watching and stay healthy my friends
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