Monthly Archives: May 2017

Boost Metabolic Rate And Help Burn Fat

Sports supplementation is a vast market with countless numbers of products that claim to help you burn fat, build muscle, and achieve your performance goals. While there are certainly a number of supplements out there that actually do live up to their claims, some of them are as bunk as sugar pills.

One of the most flooded niches in the supplement world is the fat-burning category. It seems like every company has their own unique, patented blend of magic ingredients that are the secret to get that shredded six pack you’ve always wanted. Ultimately, many of these supplements just give the user a short-lived burst of energy (likely from caffeine) but do little else to assist the fat loss process.

Therefore I found it prudent to construct a brief guide on some proven, research-backed supplement ingredients/compounds that actually have some positive effects on metabolic rate and help individuals trim off some fat. The good thing about these ingredients is that they are readily available from a variety a supplement companies and won’t break the bank. I will provide some specific products to consider from the Muscle & Strength storetowards the end of this guide.

Lastly, bear in mind that these supplements assist the fat loss process due to the fact that they increase metabolic rate. This means that if you take these supplements and still overeat (based on your caloric expenditure) that you’ve essentially negated the purpose of taking these supplements in the first place.

However, some people who are not looking to lose fat can still benefit from these supplements as it will give you the freedom increase food intake a bit since you’re burning more calories throughout the day. With that in mind, let’s move on to the meat and potatoes of this guide.

Source of cheese that the whey was derived from

From time to time, a client will question why their whey protein seems “different.”  This has to do with source of cheese that the whey was derived from, and the associated method utilized in cheese production. Another reason they whey can be “different” has to do with the diet of the cows during lactation.

The science behind transforming milk to cheese is a complex chemical process. Cow’s milk is rich in a wide range of chemical compounds that can be processed into various dairy products such as cheese, butter, and yogurt.

Specifically, the milk component involved in cheese production is a soluble protein called casein. The enzyme rennet can be used to catalyze the conversion of casein in milk to para-casein by removing a glycopeptide from the soluble casein. Para-casein further coagulates, in the presence of calcium ions to form white, creamy lumps called the curd, leaving behind the supernatant called the whey.

There is no standard method of cheese making; limitless variations exist for all stages of the process: pre-ripening, curdling, addition of artificial ingredients and salt for flavor, and aging. This variation in processing accounts for the wide range of cheeses commercially available, differing in texture and flavor. The curd can also be processed with other techniques to make a variety of desserts. However, all processes have one thing in common: the separation of the curd from the whey.

Commercially, there are two main approaches for preparing milk for curdling:

  1.  Curdling via microorganisms or…
  2.  Using a strong acid such as hydrochloric acid.

The differences in these methods affects the resulting quality of the final cheese. The variations and different types of starting cultures, amount, and process time are what leads to more sophisticated types of gourmet cheeses. The efficiency related with using a strong acid will generate a commercial grade cheese without much complexity.

Regardless of the process utilized to prepare cheese curds, whether it is high end or economy cheese, the resulting supernatant, or phase separated liquid, is where we derive whey protein that is ultra-filtered several times and spray dried before becoming the rich, high quality protein supplement known for its benefits in the bodybuilding and general health industries.

Since whey is the byproduct of an organic raw material-aka cheese (I use the word organic meaning “natural” not certifying a commercial farming method), there are times that whey protein will be “different” from batch to batch regardless if it made using the same exact formulation.  In addition to the cheese curling method, the diet of the cows will affect the whey protein color as well.

Sometimes whey has a more yellow/orange hue, as opposed to a light cream/white color. Cheese manufacturers compensate for this variation by adding a food grade titanium dioxide pigment (very common with mozzarella cheese production).

Cheeses, and whey for that matter, that have a more yellow/orange color have the same protein quality. The cows were fed a diet that contained small amounts of beta carotene, which contain annatto pigment. This is the same natural pigment that gives carrots it orange color.

Pasture fed cows that consume fresh grass produce whey with a higher beta carotene content. During the winter, a cow’s diet consists primary of hay. Hay contains less beta carotene, which results in a “whiter” whey.

Popular supplemental powder forms of protein

The two most popular supplemental powder forms of protein, whey and casein, are both milk proteins, but is one better or worse than the other? Well, frankly, they both have some merit and application in many instances, especially when we are concerned about performance and physique enhancement.

Given this, we will take a look at what the pros and cons are to both whey and casein protein powders, what the research shows about each, which instances are best suited to each, and who should consider using them.


Whey and casein: Difference in digestive rates

Most people generally refer to whey and casein proteins as the “fast” and “slow” digesting proteins, respectively.

When we talk about the slow digestion rate of casein, we are essentially saying that it will raise blood amino acid levels slowly and for an extended period of time versus whey protein, which does the inverse. Therefore, many people find that ingesting a whey proteinpromptly after exercise is best since it provides an acute, intense elevation of blood amino acids and thus muscle protein synthesis.

Casein, on the other hand, is generally reserved for periods of time when people know they won’t be able to eat for a lengthy period of time and need a protein that is slowly releasing amino acids into the blood stream.

That being said, studies seem to suggest that mixing protein sources may provide advantage over relying on one, single source repeatedly. The delayed gastric emptying rate of casein and high leucine content of whey can provide a sustained elevation of protein synthesis for several hours after ingestion, an effect not observed with solely whey protein ingestion since it is digested rather rapidly. [2] This is why dairy milk is a popular beverage of choice for many individuals who are looking for whey and casein proteins.

While the digestion rates do differ between whey and casein, there are several other factors to consider when it comes to these proteins.