SPIZ Whey Protein

INTRODUCTION

Many years ago when I re-made Ultra Energy into SPIZ, I selected a “hydrolyzed” whey protein as my protein source because whey is the highest quality dietary protein based on its excellent amino acid profile and easy digestibility.

Whey protein also contains the sulfur containing amino acid cysteine, which is needed to synthesize the body’s number one intracellular antioxidant, glutathione. Glutathione is a potent antioxidant that defends the body against free radical damage and is necessary for lymphocyte proliferation and immune function. Animal studies suggest that whey protein may reduce the risk of cancer due to its glutathione stimulating effect. In fact, one of the first whey protein products to come on the market in the 1990’s was “ImuPlus”, a non-denatured whey protein isolate that was/is promoted to cancer and AIDS patients specifically for its glutathione stimulating effects. Due to its antioxidant effects, whey protein is being researched for its ability to prevent degenerative diseases like cancer, Parkinson’s and heart disease. There are also indications that glutathione can alter gene expression in a way that promotes muscle growth.

A very interesting study compared supplementation of 20 grams of whey protein concentrate per day with 20 grams of casein protein per day for 3 months. The results showed that supplementation with whey significantly increases lymphocyte glutathione levels by over 35% and also improved peak power and 30 second maximal work capacity. There were no changes in the casein group. The whey group also had a decrease in bodyfat percentage while maintaining their bodyweight, meaning they were gaining muscle mass at the same time! These are the kind of positive changes typically seen with testosterone replacement therapy!

In the ensuing years research into whey protein has continued to strengthen my initial impression that whey is simply the best protein source to improve performance in athletes of all types. It can help build and maintain muscle mass and strengthen as well as assist those with catabolic illnesses trying to prevent loss of lean body mass, improve immune function, detoxify and improve antioxidant function. One-sub-fraction of whey has been found to stop bone catabolism and may reverse osteoporosis. This product is called “milk basic protein” and consists of 54% lactoferrin and 41% lactoperixidase and a few other proteins and is approved in Japan as a “functional food” ingredient in tofu and natto. Adding whey to fermented soy…..Hmmm! That should give you a bit of insight into a comparison of whey protein to soy protein coming later on in this review.

Depending on the type of whey protein selected, any or all of these health and/or exercise performance objectives can be achieved. This “primer” will review what is known about whey protein, the importance of its source and processing, how it improves performance and immune function and the differences between whey concentrates, isolates and hydrolysates . Proof of its superiority over casein or soy protein will also be presented.

TYPES OF WHEY PROTEIN

Whey protein is one of three types of proteins found in dairy, the other being casein and “milk basic protein” which is actually a sub-fraction of whey. Whey proteins are being studied for their ability to have a positive effect on nitrogen balance, which is the chemical element that makes protein different from carbohydrates or fatty acids which contain carbon, oxygen and hydrogen only. Certain whey proteins can have profound effects on immune function and can reduce inflammation in the body. Although milk allergy and/or lactose intolerance is fairly common, one form of whey is essentially free of both these issues and can be used by anyone without risk of GI tract distress or allergic response.z

Whey is a byproduct of cheese manufacturing. The fat (“curds”) are filtered from the milk as is much of the other milk protein, casein. The remaining product is a whey protein “concentrate” which also contains a 5% solution of lactose in water, some fats, minerals and different types of lactalbumin. If not heated (pasteurized), whey concentrate is “undenatured”, and is in its most biologically active, immune stimulating form and is 40 – 85% protein by weight. For those who are lactose intolerant, this form of whey is more likely to provoke a GI tract reaction. Likewise those whose who are allergic to milk will have an allergic response to whey concentrates due to the many intact protein structures. Whey concentrate contains a mixture of beta-lactoglobulin (65%), alpha-lactoglobulin (25%) serum albumin (8%) and immunoglobulins such as lactoferrin, lactoperoxidase and glycomacropeptide which are all very beneficial to the immune system.

Recently research published in the journal PLoS One found that breast-fed children are more protected against cancer than formula-fed children. The alpha-lactoglobulin referred to above combines with oleic acid which is found in babies stomachs. The combined protein is called “Human Alpha-lactalbumin Made LEthal to Tumor cells“ (HAMLET) and can effectively kill cancer cells for years to come. HAMLET can also trigger cancer cells apoptosis pathways, which is programmed cancer cell death. A pilot study of bladder cancer patients who had a HAMLET solution injected via a catheter found it killed cancer cells and shrunk tumors within 5 days.

WHEY VS CASEIN – WHEY IS WAY BETTER!

Interestingly, human mother’s milk is 60% whey and 40% casein. Cow’s milk is 20% whey and 80% casein. This ratio difference suggests humans do better on whey protein than casein protein, which is problematic for another reason. There are two types of casein that differ by one amino acid. Milk from Bos Taurus subspecies of cows which includes Holsteins, Ayshsires and Frisians produce A1 beta casein while milk from humans, goats and Guernsey cows contains A2 beta casein. The vast majority of cows in the Western Hemisphere produce A1 beta casein. A1 beta casein is highly inflammatory and has been shown to provoke an autoimmune response. It has been found that many cases of Type I childhood onset diabetes is linked to cow’s milk consumption containing A1 beta casein, which sets off an autoimmune response that destroys the beta cells in the pancreas that make insulin.

A1 beta casein results from a genetic variation at position 67 of the casein 209 long amino acid structure. A1 beta casein has the amino acid histidine at this point while A2 beta casein has the amino acid proline instead. This results in a 7 amino acid peptide called “casomorphin-7” (BCM-7) being cleaved off the A1 casein, a process that does not occur with A2 beta casein. BCM-7 is an opioid resistant to degradation and creates rampant oxidative stress in the gut and blood stream as well as a strong immune response. BCM-7 can cause “leaky gut syndrome” with digestive disorders and is itself absorbed and circulated in the blood. It can cross the blood brain barrier causing a number of neurodegenerative changes. BCM-7 injected into rats has been shown to cause autistic and schizophrenic type behavioral changes. It can cause reduced GI tract motility and constipation and is most damaging in infants who naturally have increased intestinal permeability. Giving cow’s milk containing A1 beta casein to infants under age 2 would not be a good idea for these reasons alone. However, the story of casein gets worse!

Studies of A1 beta casein consumption and the incidence of coronary heart disease in populations of many countries around the world has shown a strong correlation between the two. The reported correlation coefficient between the two is 0.76, which is as high as the correlation coefficient between smoking with lung cancer. Now correlation does not prove causation, however studies of dietary intake of A2 beta casein and childhood diabetes and adult onset coronary artery disease shows NO correlation. By the way, research has found that cheese, yogurt and fermented milk products like kefir from A1 beta casein containing breeds produce around the same amount of BCM-7 as regular milk. The graph below illustrates the dietary A1 beta casein/heart disease link:

It is theorized that BCM-7 oxidizes LDL cholesterol (OxLDL) which accumulates in the arterial wall and is the mechanism of how A1 beta casein contributes to coronary atherosclerosis.

Casein is also a much slower absorbing protein in the intestinal tract relative to all forms of whey, hence is less desirable from the standpoint of getting branched chain amino acids to the muscle cells as quickly as possible during or after exercise, even if one had access to A2 beta casein which in the USA is very difficult if not impossible.

I recently had a discussion with the owner of the Organic Pastures dairy in Fresno, California that is the only raw, unpasteurized milk producer in this state. In discussing the A1/A2 beta casein controversy, his feeling was that the science behind it is not settled, and the real issue for milk (and therefore whey) producing cows is whether they are grass fed or not. Grass fed cows lead to far healthier milk, and therefore a better protein content. The SPIZ whey protein does come from grass fed cows in New Zealand, which is another reason is it superior.

WHEY PROTEIN ISOLATES

When whey concentrates are treated through the another process called “ion exchange” which denatures the protein and immunoglobulins with heat, and/or microfiltration the resulting end product is a whey isolate that is mostly, but not completely free of lactose. The ion exchange process literally wipes out all the valuable and health promoting sub-fraction peptides except beta lactoglobulin which is the most common milk protein allergen. Hence this would not be a good product to consume for those with milk allergy. Whey isolates contain 85 -90% protein that are absorbed faster than a whey concentrate. Like whey concentrates, they are mild to slightly milky in taste.

Whey is THE most abundant source of branched chain amino acids (BCAA’s) which are used to fuel working muscles and stimulate protein synthesis. The branched chain amino acids include leucine, valine, alanine and isoleucine, and have been also been found to inhibit the transport of heavy metals across the blood-brain barrier. In particular, the amino acid leucine plays a key role in initiating the transcription of protein synthesis. Adequate leucine intake is required to speed recovery and help with adaption to exercise. Since high intensity and/or prolonged aerobic exercise, or heavy weight training results in protein catabolism in the former and micro muscle tears in the latter, replenishing protein during and immediately after exercise is critical to a faster recovery process and maximizing training effects.

Another factor to remember is the contribution of protein to total energy expenditure in long distance sports such as cycling, running, swimming, triathlon and so forth, which has been measured at 5 to 15%. This can make the difference between winning and losing, or a good versus bad competitive performance if not addressed properly.

WHEY PROTEIN AS AN IMMUNE SYSTEM STIMULATOR

WHEY PROTEIN, LEUCINE AND EXERCISE PERFORMANCE

Leucine is one of nine so called “essential amino acids” that can only be obtained through the diet. In one study of 26 untrained healthy men aged 20 – 36, half received 4000 mg of leucine and half a placebo. Twice weekly all subjects were supervised by professional trainers in 8 standard weight resistance training machines with strength testing before and after 12 weeks. At the end of the study the placebo group increased their maximum five repetition weight resistance ability by 31% while the leucine group increased by 41%, a 10% greater improvement with just leucine.

Another study of “elderly“ subjects, who have a more blunted response to protein than younger men examined a single leg resistance exercise protocol with either a whey or casein protein supplement immediately after exercise. Both drinks contained 20 grams of protein, however the whey protein had 2.6 grams of leucine while the casein protein had 1.6 grams of leucine. Muscle protein synthesis was calculated in the non-exercised leg and the exercised leg for 4 hours after exercise. Compared to casein, the whey group had 65% greater protein synthesis in the NON-exercised leg and 69% greater in the exercise leg. So whey is superior to casein in stimulating muscle protein synthesis even in “older” people/athletes!

WHEY PROTEIN HYDROLYSATES

If one takes a whey protein isolate and further treats it with heat and acid, the whey is degraded into much smaller peptide units called di and tripeptide amino acids. This process mimics our own digestion, hence the term “predigested” and the peptides are actually absorbed more rapidly than free form amino acids. Hydrolysis is an easy way to further purify the whey and remove the last vestiges of lactose, milk fats and immunoglobulins.

The resulting whey “hydrolysate” is 90 – 95% pure protein and is now in its most easily digestible form, and will be absorbed in the small intestine more quickly than whey concentrates or isolates. Those with lactose intolerance will have no issues with a hydrolyzed whey protein as virtually all the lactose is removed. Additionally those who have true milk allergy will be able to digest hydrolyzed whey protein without problem because the above mentioned beta lactoglobulin is hydrolyzed (digested) and is no longer present. The resulting whey hydrolysate is an extremely fine powder as it has been “pre-digested” into very small amino acid units. It has a fairly bland to not-so-great taste by itself.

THE BENEFITS OF CONSUMING A WHEY HYDROLYSATE DURING OR AFTER EXERCISE

Consumption of a whey protein hydrolsyate during and/or in post-exercise drinks is preferred because it results in a faster increase in blood amino acid concentrations AND a higher insulin response during a 1 – 2 hour period than does intact protein from any source. The simultaneous increase in blood amino acids and insulin significantly promotes muscle protein synthesis and inhibits muscle breakdown. Adding glucose to a whey protein hydrolysate results in a peak insulin level that is 2 – 4X HIGHER than after ingestion of milk with the same amount of glucose (15 grams in this study).

You may not realize it, but insulin is an anabolic hormone like testosterone that has muscle building effects. Hence spiking insulin briefly while ingesting BCAA’s during or after exercise has even more beneficial effects on hard working muscles. This can be either from an anabolic perspective with weight training (which is why competitive bodybuilders frequently inject insulin even though they are not diabetic) or in long distance endurance athletes trying to prevent muscle tissue catabolism (breakdown) that ultra long training and/or competition can create (think skinny and somewhat emaciated long distance runners).

Another practical advantage is that one can ingest a whey protein hydrolysate supplement immediately after exercise without becoming bloated and not excessively suppress appetite. So this means you can eat a meal sooner possibly increasing the post-exercise “anabolic window.”

WHEY PROTEIN PRODUCT CAVEATS

Beware that not all whey is the same. Consumer Reports tested several bodybuilding whey protein powders and found many were contaminated with heavy metals. Worse yet, the vast majority of whey protein powders you will find in health food stores are flavored with artificial sweetners such as aspartame, sucralose or Acesulfame K among others. These sweetners are not safe and are known to kill off healthy good bacteria in the colon in the case of sucralose, aka Splenda. Aspartame is a proven neurotoxin (think former Diet Coke addict, now Parkinson’s patient Michael J. Fox) that has more complaints for a wide variety of symptoms than any other nutritional product on file with the FDA, which they have chosen to ignore for over 25 years. The SPIZ whey protein available at www.SPIZ.net is a 100% hydrolyzed, unflavored whey protein with no artificial sweetners, flavoring agents, etc. and is the same hydrolyzed whey that is in SPIZ. I prefer to let you flavor it with whatever you wish as it can be mixed with anything. I mix it with fruit juice and ice cubes to make a healthy protein smoothy every morning for breakfast, and to drink right after my workouts.. Every serving has 65 grams of hydrolyzed whey di and tri-peptides with over 18.7 grams of BCAA’s, of which 7.8 grams is leucine. There is no lactose, no lactoglobulins (milk allergens), no heavy metals and no GMO’s (Genetically Modified Organism) in this product.

The highest quality whey protein comes from cows (or goats) fed pure 100% grass. Again, if you pick up a canister of whey protein in your local health food store, the type of feed and country of origin will more than likely not be specified. The number ONE country in the world for whey protein production and export is New Zealand, which takes great pains raising their cattle in pastures free of contaminants and fed grass or hay exclusively. When I developed SPIZ in the mid 1990’s, my research discovered these facts and I chose a hydrolyzed whey protein from New Zealand as its protein source. I knew it was the next best thing to putting pure amino acids in it (which is even more expensive as I used to do with SPIZ’s forerunner, Ultra Energy). I also knew it would be the protein that provides the most high quality BCAA’s and leucine as well as be digested and absorbed the most quickly. Time has proven that true as athlete after athlete in competition over the last 18 years has consumed 20 grams of the hydrolyzed whey protein in SPIZ every hour for hours and days on end in some cases.

RACE NUTRITION AND DIGESTION AS LIMITING FACTORS TO SUCCESSFUL ENDURANCE PERFORMANCE

Whey has also been found to increase liver and muscle glycogen stores compared to a casein-based diet containing the same amount of carbohydrates. Muscle glycogen is the primary carbohydrate fuel source needed to generate muscle contraction and energy. The more you can produce and store, the less likely you are to bonk. You must replace glucose continually during any sport lasting longer than 2.5 – 3 hours, and as it turns out, hydrolyzed whey protein assists with this process which is why carbohydrate/protein drinks have been proven superior to carb only products.

These are some of the multiple reasons why SPIZ energy drink/meal replacement gives superior performance by supplying key amino acids for generating energy production rapidly as well as protecting muscle protein stores from catabolism and also ensuring a faster recovery. No protein of any kind on the market is digested and absorbed more rapidly than hydrolyzed whey. This also accounts for the fact that virtually none of my customers has ever complained of a gastrointestinal issue or problem drinking SPIZ.

This is a BIG DEAL as a study published in the International Journal of Sports Physiology and Performance in 2011 examined factors related the successful performance of runners in the 2009 Western States 100 and Vermont Trail 100 mile run. Utilizing a post-race questionnaire, the researchers looked at a host of factors including training volume, maximum run volume, use of Non-Steroidal Anti-inflammatories, age, BMI, years of experience, number of 100 mile races completed and other factors, to determine what correlations could be made for those who finished versus those who had to drop out.

The number ONE cause of not finishing was “nausea and/or vomiting” as the culprit ( 23%), more than any other factor including runners citing injury, blisters, muscle cramps or exhaustion as the limiting factor ( 21.6%). In other words, more ultramarathon runners dropped out due to GI distress than injury, blisters, cramps and fatigue combined! Even 36% of the finishers reported nausea and/or vomiting affected their race performance, so many of them still did not have an optimum nutrition plan. This study strongly suggests that THE single most important factor in determining ultra distance success is nutritional intake during competition.

WHEY VS SOY – IT’S NO CONTEST!

Many health claims are purported for soy protein including “lowering cholesterol” (which is a worthless strategy for preventing or treating coronary disease) and relief of menopausal hot flashes (which is better accomplished with bioidentical estrogen and/or progesterone replacement). However, when it comes to building or maintaining muscle, then the protein with the largest concentration of usable amino acids in it is what you’re looking for. As we shall see, soy protein is quite inferior to whey protein in many different respects. Let’s start with Biological Value (BV).

BV measures the digestibility of a protein as well as its availability of the protein to the body. A BV of 100 was assigned to egg protein many years ago meaning that 100% of the egg protein was absorbed. Since then the evolution of protein powders have become better sources of protein than eggs, so some kinds of proteins have a score higher than 100. The higher the BV score the better the protein. When whey and soy proteins are compared using BV values a typical soy protein concentrate has a BV rating of about 74 while the typical whey protein has a BV of 104.

Another measure of a protein is called “Net Protein Utilization”, which is a measure of the amount of amino acids that are converted to protein in the body versus the amount of amino acids for the protein eaten. This measurement is also on a scale from 0 – 100% with 100% meaning all of the protein consumed is taken up in the body. A typical soy protein has a NPU of about 61% while a typical whey protein has a NPU of 92%. Protein Efficiency Ratio (PER) calculates the gain in body weight divided by the weight of the protein consume by infant laboratory rats. PER measures growth and the FDA uses the PER of a protein to derive the recommended daily allowance of protein that are found on all food labels. A PER of greater than 2.7 is classified as an “excellent” source of protein. Comparing whey to soy, PER scores reveals a rating of 3.2 for whey and 2.2 for soy.

Another way to look at the question of which protein is best is to look at its “Amino Acid Score (AAS).” In the AAS scale, a value greater than 1 demonstrates that the studied protein has higher levels of amino acids than the human body requires. In this respect whey as an AAS of 1.14 while the typical soy concentrate has an AAS of 0.99.

To evaluate protein quality based on the amino acid requirements of the human body, another measure is the “Protein Digestibility Corrected Amino Acid Score.” The FDA, World Health Organization and the Food and Agricultural Organization of the United Nations have all collectively decided to have the PDCAAS as the “best” method for determining protein quality. This score measures essential amino acids in a protein compared to a reference protein, which is what an everyday human body requires and is given a PDCAAS of 1.0. Unfortunately, as is typical of government bureaurats, this scoring method became politicized by “rounding down” any protein with a score of higher than 1.0. This lead to whey and soy proteins having identical 1.0 scores.

There are several other ways of looking at the question of which protein is better, whey or soy. The following table summarizes ALL of those methods and results:

Clearly whey protein is superior in every important measurement of protein quality and utilization relative to soy. So I hope this Whey Protein Primer has given you an education and some insights into the differing kinds of whey and what whey product would be best for your particular application whether it be exercise performance, recovery, muscle or strength building or just for health purposes. Feel free to contact me if you have any questions.

Randy Ice PT, CCS