[0:00] if you've seen any of my supplement
[0:01] videos then you know i'm a big fan of
[0:03] protein powder because of its
[0:05] practicality and the various advantages
[0:07] and potential muscle building benefits
[0:09] they can provide but once you do decide
[0:11] that you're ready to invest in a protein
[0:13] powder it's important that you first get
[0:15] well informed of the various differences
[0:17] between the various types of protein
[0:18] powders out there as well as the things
[0:21] to look for and things to avoid when you
[0:22] compare different brands by the end of
[0:25] this video you'll know exactly what type
[0:27] of protein is right for you and how to
[0:29] separate the good from the not so good
[0:31] options out there
[0:32] first let's cover what type of protein
[0:34] powder may be best for you despite the
[0:36] overwhelming amount of different protein
[0:38] powders on the market research has made
[0:40] it clear that whey protein comes out on
[0:42] top this is because whey protein is both
[0:45] higher in leucine one of the most
[0:47] important amino acids for muscle growth
[0:49] and more effectively absorbed and used
[0:51] by the body when compared to various
[0:53] other protein powders and other protein
[0:55] sources in general
[0:57] casein protein does come in at a close
[0:59] second with a slightly less leucine and
[1:02] overall protein content but it is a much
[1:04] slower digesting protein than weight in
[1:06] theory this would mean that casein would
[1:08] be the more effective option to take as
[1:10] a pre-sleep meal so that we can
[1:12] stimulate protein synthesis overnight
[1:14] however recent research seems to suggest
[1:17] that any high quality protein such as
[1:18] whey would do the job just as
[1:20] effectively so whey seems to be the best
[1:23] option but whey protein can be further
[1:25] broken down into three different types
[1:28] weight concentrate whey isolate and whey
[1:30] hydrolysate the main differences here is
[1:33] that whey concentrate can range anywhere
[1:35] from 35 to 80 protein and typically
[1:38] contains the highest amount of lactose
[1:40] carbs and fats whereas whey isolates
[1:42] although typically a bit more costly
[1:45] have to go through an additional
[1:46] filtration process and are required to
[1:48] be at least 90 protein by weight and
[1:51] therefore have considerably less fats
[1:54] and carbs hydrolysates on the other hand
[1:57] are whey concentrates or isolates that
[1:59] have just been pre-digested to help with
[2:01] its absorption but have not been shown
[2:03] to be any more effective at increasing
[2:05] size or strength as the other two
[2:07] options yet is typically the most
[2:09] expensive option so essentially it's
[2:11] just like buying chicken whey
[2:13] concentrates can be thought of chicken
[2:14] thighs they deliver a good amount of
[2:16] protein but come with additional fat and
[2:18] calories whereas whey isolate can be
[2:21] thought of as chicken breast a bit more
[2:23] costly than thighs but pack a much
[2:25] higher protein content with less
[2:27] additional fat and calories whereas whey
[2:29] hydrolysate could be thought of as extra
[2:31] lean ground chicken breasts it goes
[2:33] through a bit more processing is
[2:35] typically the most expensive option yet
[2:38] it delivers the same amount of protein
[2:40] relative to calories fats and carbs as
[2:43] chicken breast does meaning that for the
[2:45] best bang for your buck for most people
[2:47] a good quality whey isolate protein is
[2:50] your best bet as it delivers the highest
[2:52] amount of protein and is slightly better
[2:54] for those who are lactose intolerant or
[2:55] just tend to have digestive issues in
[2:57] general
[2:58] now as for plant-based options this can
[3:01] be a good option if you do have
[3:02] intolerances or sensitivities to weight
[3:05] the problem with plant-based proteins
[3:07] though is that they tend to be deficient
[3:09] in certain essential amino acids and are
[3:12] less effective at promoting protein
[3:14] synthesis than whey is
[3:16] but research has shown that you can
[3:18] partially compensate for this by
[3:20] combining different plant-based protein
[3:22] sources for example p protein is low in
[3:25] the essential amino acid methionine
[3:27] whereas rice protein contains
[3:29] considerably more methionine but is
[3:31] lower in the essential amino acid lysine
[3:33] meaning that when you look for a
[3:35] plant-based protein powder one with a
[3:37] good blend of rice and pea protein would
[3:39] likely be the best option soy protein
[3:42] although subject to much controversy is
[3:44] another good plant-based option since it
[3:46] has a good amount of all the essential
[3:48] amino acids and is therefore something
[3:50] worth considering
[3:51] now after you've chosen the protein
[3:53] powder that best suits your needs the
[3:55] next step is learning how to separate
[3:57] the good brands from the not so good
[3:59] brands because unfortunately there's a
[4:01] lot of tricks that supplement companies
[4:03] can use to deceive you and to help us
[4:06] out with this is examine.com researcher
[4:08] bill willis who has done a considerable
[4:10] amount of research and work within this
[4:13] exact topic so bill the first thing that
[4:15] you recommend that we look out for is
[4:17] the use of something that's called
[4:18] proprietary blends would you mind just
[4:20] explaining a little bit more about what
[4:22] exactly that is and then what that means
[4:24] for us as a consumer
[4:26] sure yeah that's something you have to
[4:28] watch out for uh with any protein
[4:31] product the issue is that most whey
[4:33] proteins in particular are made of
[4:36] isolates and concentrates generally
[4:38] sometimes some protein hydrolysates and
[4:41] what you'll find is uh you know a
[4:44] proprietary blend on the listing label
[4:46] and in this blend uh the company doesn't
[4:49] really have to disclose
[4:51] uh the amount of anything that's in that
[4:53] blend so for instance uh if you look at
[4:55] the back of a label of whey protein
[4:57] powder
[4:58] and it's uh it's a blend of whey
[5:00] concentrate and isolate you know that's
[5:02] great concentrate can be good an
[5:05] effective source of protein as can
[5:06] isolate
[5:08] but the issue is is that the concentrate
[5:10] could be a really cheap low quality one
[5:14] and there could be just a tiny little
[5:16] trace amount of isolate so
[5:18] in that example let's say you an
[5:20] unscrupulous manufacturer put a
[5:22] proprietary blend in there because they
[5:24] got a delivery of some really cheap way
[5:27] concentrate that they got for a good
[5:29] price that was low quality
[5:31] in this case that weight concentrate
[5:33] could be you know as low as 25 or 30
[5:37] total protein now uh the the claims on
[5:41] the label in terms of the pro
[5:43] the total protein content may be met
[5:45] with that blend you know everything
[5:47] might be on the up and up there
[5:49] but what you can look out for is the is
[5:51] the serving size in particular is how
[5:54] much protein is present per serving
[5:56] relative to the serving size um so you
[5:59] take a look at the label and let's say
[6:01] you're you know you're dealing with whey
[6:02] protein and product a is in a 35 gram
[6:06] total serving let's say there's 20 grams
[6:09] of total protein that's going to be
[6:11] relatively low
[6:13] indicating a lower quality protein on
[6:16] the other hand let's say for that same
[6:17] 35 gram
[6:19] serving size another
[6:21] type of whey
[6:22] has maybe 25 or even up to 28 grams in
[6:26] that total 35 gram serving size that one
[6:29] would be higher quality and
[6:31] that's what you want to look out for you
[6:33] want to get the protein with the
[6:36] most
[6:37] total protein per serving
[6:39] those proteins are higher purity
[6:41] otherwise you'll be paying for less of
[6:43] what you really need in a protein and
[6:45] more of just the junk and the fillers as
[6:47] far as i know even if we do look at the
[6:49] protein content on the back of the label
[6:51] there's still another loophole that
[6:53] companies can actually use to deceive us
[6:55] and this was something that's called
[6:57] protein spiking
[6:59] yeah
[7:00] what exactly is protein spiking and
[7:02] again how can us as consumers avoid
[7:05] falling into this trap
[7:07] yeah that's uh that's a dirty trick um
[7:10] and how dirty it is i guess depends on
[7:12] what exactly they do
[7:15] so protein spiking uh is adding uh
[7:18] non-protein
[7:20] nitrogen-containing substances to the
[7:22] protein powder
[7:23] that will be measured as protein and the
[7:25] thing is that the fda
[7:27] tests just total nitrogen levels and
[7:29] it's a
[7:30] quick and dirty way to assess protein
[7:32] content
[7:33] now
[7:34] the manufacturer could add extra
[7:36] nitrogen containing
[7:38] agents in there that aren't protein
[7:40] creatine is commonly used or maybe a
[7:43] cheap free-form amino acid such as
[7:45] glutamine and again you'll see this in
[7:47] like a proprietary blend you might see
[7:49] whey isolate weight concentrate
[7:52] and then uh glutamine well you know you
[7:55] don't know exactly how much of which is
[7:57] in there and that's when they do it
[7:59] legally when they do it in illegally
[8:01] they're just going to throw any extra
[8:03] nitrogen containing substance in there
[8:06] and it's not going to be stated on the
[8:07] label
[8:08] the latter is as i mentioned just a
[8:11] little sneakier it's a little harder to
[8:12] detect i guess again what you could also
[8:16] do is just
[8:17] look at the ingredients label and avoid
[8:20] protein blends avoid
[8:22] like you mentioned
[8:23] amino acids glutamine or amino acid
[8:26] matrix matrices or amino acid blends as
[8:29] those are potential indications that the
[8:32] protein has actually been spiked
[8:35] yeah yeah actually you have to watch for
[8:36] that because a lot of times the these
[8:39] proprietary blends or especially like
[8:41] the amino acid matrix will will show up
[8:43] in their marketing like you'll you'll be
[8:45] thumbing through a fitness magazine and
[8:48] you know you'll see this big bright
[8:49] shiny uh bottle of protein and you know
[8:52] the superhero looking like
[8:55] people that are you know supposedly got
[8:57] their physique that way
[8:58] and uh you know proprietary amino acid
[9:01] matrix um they sort of use that it's
[9:04] hidden in plain sight in a way
[9:06] um the consumer links you know this this
[9:09] fancy term
[9:10] uh to the physique of the you know
[9:12] whoever they're getting to endorse the
[9:14] product and really that's where they're
[9:16] hiding you know the lack of protein
[9:18] quality on the label so you really have
[9:19] to watch out for that look for brands
[9:21] that fully disclose the amount of amino
[9:24] acid or the amino acid profile rather
[9:27] of their protein
[9:28] this helps indicate
[9:30] that they're fully transparent about the
[9:31] specific amino acid content of their
[9:34] product
[9:35] and are less likely to have spiked it
[9:39] the last and final thing to look out for
[9:41] is contamination third-party testing
[9:43] results from a 2018 analysis by the
[9:46] clean label project found that among 134
[9:50] tested protein powders the vast majority
[9:52] of them had detectable levels of heavy
[9:54] metals and plastic derivatives as a
[9:56] result of their ingredient sourcing and
[9:58] manufacturing practices
[10:00] now detectable does not mean dangerous
[10:03] but many of these protein powders did
[10:05] indeed have levels that surpass the
[10:07] acceptable levels which is something
[10:08] you'd obviously want to avoid and this
[10:10] is a common occurrence because
[10:12] supplement companies aren't required to
[10:14] test their products for contaminants and
[10:16] are instead left voluntarily to run
[10:19] those tests if they wish to pay the
[10:20] additional cost which as you'd expect
[10:23] many companies just don't do so to
[10:25] minimize your risk as a consumer simply
[10:28] do a little bit of digging around to see
[10:29] what their testing protocols are and
[10:32] specifically what they test for and
[10:34] looking for certifications such as nsf
[10:36] and gmp on their website are also good
[10:39] signs and indications that they take
[10:40] their quality control practices
[10:42] seriously so to sum the video up here
[10:45] are the main points to keep in mind and
[10:47] look out for when you purchase your
[10:48] protein if you're going to be investing
[10:50] in protein powder it's worth putting in
[10:52] that additional effort to ensure that
[10:54] what you're getting is a high quality
[10:56] product aligned with your specific goals
[10:59] for step-by-step program that applies
[11:01] the same level of science and detail to
[11:03] your workouts your nutrition and your
[11:05] supplementation so you can truly
[11:08] transform your body in the most
[11:09] efficient way possible and simply head
[11:11] on over to buildwithscience.com and take
[11:13] our analysis quiz to discover which
[11:15] program is best for you and your
[11:16] specific body and big thank you to bill
[11:19] willis from examine.com for his help
[11:21] today for those who are unfamiliar with
[11:23] examine.com it's just a free database of
[11:25] unbiased nutrition and supplement
[11:27] information that's led by a team of
[11:29] scientists and researchers if you want
[11:31] to learn more about any specific
[11:33] supplement and the current state of the
[11:34] research for that supplement then i
[11:36] highly recommend that you check out
[11:37] their site anyways that is it for today
[11:39] guys thank you so much for watching hope
[11:41] you enjoyed this one please don't forget
[11:43] to show your support by giving the video
[11:44] a like leaving a comment down below so
[11:46] what you'd like to see me cover next
[11:48] subscribe to the channel and turning on
[11:50] notifications for the channel as well
[11:51] this all really does help me out and
[11:52] it's much appreciated see you guys next
[11:54] time
[11:59] [Music]