Creatine supplementation works by increasing the amount of phosphocreatine, a high energy phosphate compound, in the body. Phosphocreatine is the second source of energy used for muscular contractions after ATP (adenosine-tri-phoshate) is used up. ATP is the primary energy source into which all other fuels are broken down and is what is used in the mitochondria in the muscle cell to produce energy. It is stored in the muscle and is available for instant energy. Only enough ATP for about 5 seconds of maximum contraction is stored in the muscle. Once used for energy, the ATP molecule loses a phosphate molecule and converts to ADP (adenosine-di-phosphate) which is biologically inactive. Phosphocreatine regenerates the ADP back to ATP by providing its own phosphate molecule. Once the phosphocreatine is used up, ATP has to be regenerated through the metabolism of substrates such as glycogen, fatty acids and amino acids. By loading and then using a maintenance dose of creatine you increase the amount of phosphocreatine available in the body to convert ADP to ATP. This results in a greater length of time over which the muscle can be exercised and a greater workload exerted upon the muscle. This then leads to greater muscle growth and strength. Another effect creatine has is an increase in the amount of water bought into the muscle cell along with the creatine. This results in the increased pump users exhibit when loading on creatine and maximises the size of the muscle. This extra water is thought to increase the muscle cell volume, activating more muscle protein and glycogen synthesis, reducing muscle breakdown and increasing muscle mass. Due to this extra water being pushed into the muscle cell, extra water should be consumed whilst using creatine. If you find yourself getting headaches or cramps when using creatine, it will be because you aren’t consuming enough water and hence are becoming dehydrated. While using creatine it is best to avoid drinking alcohol as, due to its diuretic action, this can cause you to excrete alot of the creatine from the body. Also it is best to avoid coffee and caffeinated beverages as these also act as diuretics, stripping water from the body, causing dehydration. Much of this diuretic effect can be avoided by increasing your water intake - drink an extra glass of water for each caffeinated beverage consumed. Creatine may also act as a Lactic acid buffer. Lactic acid is a byproduct of the conversion of glycogen, glucose and fatty acids into ATP. By having ample stores of phosphoocreatine ready to convert ADP to ATP, the use of these alternative fuel sources is reduced, thus limiting the amount of lactic acid produced resulting in less muscle soreness and improved recovery. <h2>HOW DO I USE CREATINE MONOHYDRATE?</h2><strong>CREATINE LOADING PHASE - DAYS 1 to 5:</strong> It is recommended to load for five days and then go on a maintenance phase for 5 to 8 weeks. During the loading phase (5 days) it is suggested to use 4-6 serves daily, each serve being a heaped teaspoon - approx 5 grams, spread over the course of the day. <strong>CREATINE MAINTENANCE PHASE - 5-8 weeks:</strong> During the maintenance phase (up to 8 weeks) you can use 3 to 5 grams daily. After the maintenance phase it is recommended to have a break from creatine use for 1-2 weeks before beginning the "cycle" again if desired. The most important time for the use of creatine, as with most other supplements, is within an hour of completing training when the body is most responsive and requires all the nutrients it can get for optimum recovery. During the maintenance phase you would therefore use one serve post workout and if required, another serve approximately 8-12 hours before or after training (depending on time of day trained). There are now studies showing that the loading phase may not be required and that users will be able to get similar results on just a maintenance dosage only. Typically these studies showed that after a month or so of regular low doses (i.e. 5 to 10g per day) bloodlevels of creatine were found to be the same as after one week of loading. The benefit of loading is that you reach this level sooner and start getting the full benefits of creatine supplementation. This is down to the individual and so it may be a case of experimenting with the dosage level and finding the one most suited to your body and training requirements. <h2>CREATINE AND CARBOHYDRATES</h2>Many users find that they get better results from creatine when combined with high glycemic (High GI) carbohydrates. High GI carbs result in an insulin spike within the body. This helps with the uptake of creatine as the creatine is pushed through the muscle cell membrane by the insulin. This can be acheived either by consuming 5 grams of creatine with grape juice (approx 250-300ml provides 30 grams carbs), some other form of simple carbs (white bread),Waxy Maize Starch, Maltodextrin or dextrose monohydrate. Dextrose monohydrate, also known as glucose, is sold as “Brewing Sugar” in home brew stores and supermarkets (around $5 per kg) and is a very cost effective solution for increasing the insulin response.<h2>NOT ALL CREATINE IS PURE CREATINE</h2>All good Sport Nutrition brands these days use Creatine that is certified to be free from impurities and heavy metals. The two biggest manufacturers of certified creatine are Pfanstiehl (USA) and Creapure (manufactured by AlzChem Trostberg GmbH in Germany). Creapure would now be recognised as the biggest producer of creatine and highest quality and purity, having produced creatine from the mid 1990's. Most reputable manufacturers source creatine from these producers and are then licenced to carry a logo on their product label to let consumers know that the creatine is tested and free from any impurities. Sadly there are still companies out there willing to make a fast buck at the expense of quality and a disregard for the safety of consumers who use cheaper creatine manufactured in China with questionable quality control, so always look for either the Pfanstiehl logo or Creapure logo on the product. If you are using a brand without either of these two logos, then it is possible that the creatine contains dangerous levels of impurities and will do you more harm than good. <strong>Even if you think it is a reputable Sports Nutrition brand, if they aren't willing to state where the creatine is manufactured, avoid it. Cheap creatine can contain a lot of impurities and so you may not get the results you should, as well as potentially poisoning yourself whilst using it.</strong><h2>CREATINE MYTHS</h2>There are many myths surrounding creatine use, the most significant being that creatine use can cause kidney or renal problems. This is totally unfounded and based on a study conducted on humans with pre-existing kidney problems. No studies on healthy individuals has shown any longterm negative side effects. In a 1999 study, no detrimental kidney effects were noticed in long term users (10 months to 5 years) compared to a control group [1]. Other popular myths are that it can cause dehydration, cramping, nausea and water retention. True, most users will experience increased muscle cell hydration as creatine draws fluid into muscle. This accounts for the initial weight increase that most users experience. Any cramping is due to the user not drinking enough fluids to counter this, so it is always suggested to increase water intake whilst using creatine. Creatine is possibly the most studied performance enhancing sports supplement available. No other creatine alternative or creatine based supplement has been shown to be as effective in peer reviewed clinical studies as creatine monohydrate powder. Current studies indicate that short-term creatine supplementation in healthy individuals is safe. [2] There has been much controversy over the incidence of muscle cramping with the use of creatine, mainly pushed by manufacturers of so called “buffered creatine formula’s”. However a study conducted at the University of Memphis showed no reports of muscle cramping in subjects taking creatine-containing supplements during various exercise training conditions in trained and untrained endurance athletes. [4]. And in a 2003 study, no detrimental overall health effects were noted in a 69-item panel of serum, whole blood, and urinary markers of clinical health status in athletes. All groups, including those in the longest range of 12–21 months, (mean 19.3 ± 2.4 months, n = 17) were not seen to have any significant differences between the control group. [3] <strong>Pure Creatine Monohydrate powder should be the first supplement of choice for anyone serious about increasing muscle size and strength in the gym. There are many new creatine formulas all promising great things, however Creatine Monohydrate is still the only creatine product to have been studied extensively and proven to work.</strong> REFERENCES: 1. (Medicine & Science in Sports & Exercise. 31(8):1108-1110, August 1999. Poortmans and Francaux 2. (Robinson et al., 2000) 3. (Kreider R. et al, Molecular and Cellular Biochemistry). 4. (Kreider R. et al, 1998).

<h3>A little bit of Maths:</h3>First a simple formula that can help you plan your diet and training: A simple formula for estimating how many calories you need to cut back on is that for every 3,500 calories that you don’t eat or that you burn up through exercise, you will lose 500g of fat. For example, to lose 500g of fat per week you would need to have a daily calorie deficit of 500 calories (500cals x 7 days = 3500 cals), which can be achieved in several ways. This calorie deficit doesn't necessarily mean 500 calories off the levels of calories you are currently eating. This reduction should be off your maintenance level of calories - or the level of calories required so that you are neither gaining weight nor losing weight. This can be found out quite simply by keeping a food diary for a month or so and calculating the calories required to maintain your weight. A food diary is a vital component to any dieters success and makes it much simpler to measure what is working best for you. It is also a good way of keeping yourself on track as you are less likely to cheat on your diet when you are writing down everything that you are eating. Another way you can also roughly work out your maintenance calorie intake is by multiplying your bodyweight (kg) by 20, and then multiply by your daily activity level of either 1.2-1.3 for Very Light (bed rest) 1.5-1.6 for Light (office work/watching TV) 1.6-1.7 for Moderate (some activity during day) 1.9-2.1 for Heavy (labor type work) i.e. bodyweight 80kg x 20 x 1.6 = approx 2560 calories per day Personally I recommend to use a food diary for at least a month, as this will give you a more exact amount of how many calories you require. It will also help show up any possible problems or areas for improvement in your diet, as well as providing a useful tool for looking back at further down the track. <h3>Cutting Back on Calories:</h3>This is the first choice for many as it seems the most obvious. A restriction in calories seems like a good idea as you will be burning more energy than you are taking in and therefore lose weight. Initially results may seem quite good as weightloss may come quite quickly. Unfortunately this will soon slow until you have to drop your calories even further to affect further weight loss. When you do eventually stop this type of dieting you soon realise that you may have lost weight but not the type of weight you were after. The body reacts to a drastic reduction in calories by effectively going into survival mode. This is where it tends to store whatever food you are eating as it thinks it will require it later on for fuel, and burns up your muscle tissue (protein) instead. Typical of many a crash dieter, the main weight lost is muscle tissue. This has a double edged effect as the more muscle tissue you have the higher your metabolic rate or the more calories your body burns. By losing muscle tissue you are lowering your metabolic rate - this causes the rebound effect that occurs when people finish dieting as they tend to resume their regular calorie intake and rapidly pack the weight on as they don’t require anywhere near as many calories. <h3>Resistance Training and Aerobics:</h3>To maintain a lean, toned physique, combining both resistance (weight) training and some form of aerobic/cardiovascular training is best. Resistance or weight training helps to increase your lean muscle mass, hence increasing your metabolic rate and making your body more efficient at burning calories and bodyfat. Aerobics - running, swimming, cycling etc - helps the body to burn calories during training whilst also offering the benefit of an increased metabolic rate for some time following the conclusion of the training. By increasing the amount or intensity of aerobic training you can effectively burn more calories and hence increase your calorie deficit. <h3>Thermogenics:</h3>Thermogenics probably offer people the most common "quick fix" fatloss tool, effectively allowing the user to lose fat without having to change their diet or training. Thermogenic means heat producing or fat burning and thermogenic products are designed to increase the body’s core temperature, increase the metabolic rate, and accelerate calorie expenditure. The ECA Stack: Traditionally thermogenic products followed the ECA stack - Ephedrine, Caffeine, Aspirin. Ephedrine is a powerful thermogenic, and Central Nervous System (CNS) stimulator that can contribute to rapid fat loss. Unfortunately it has a few negative side effects, namely can cause heart palpitations, shaking, nervousness and anxiety, and as such is classified as prescription only medicine in NZ, and it has been recently reclassified in the USA. Up until recently, thermogenics available in the States typically contained MaHuang (contains ephedrine), whilst products in New Zealand contain Citrus Aurantium (Synephrine). The ECA stack is becoming increasingly unpopular in the USA, due to the supposed side effects caused by Ephedrine, so many sports nutrition companies have ceased production of ephedra based supplements, instead focusing on producing effective ephedra-free fat loss supplements without any harmful side effects. Citrus Aurantium Citrus Aurantium is referred to as the “calmer cousin” of ephedrine as it offers similar thermogenic properties but without the effect on the CNS. Products should provide about 200-400mg of Citrus Aurantium standardized to 6%- 10% Synephrine - this will provide approx 20-40mg Synephrine. Products containing MaHuang will typically provide 20mg ephedrine. Caffeine Caffeine is typically added as when combined with ephedrine and synephrine, they work synergistically together to produce greater benefits than if each one were used separately. Caffeine also offers good thermogenic properties as well as stimulating adrenaline release. Guarana is often used instead of caffeine and this typically contains 22% caffeine. Around 200mg of caffeine is recommended for best results (a 10:1 ratio of caffeine to ephedrine/synephrine). Aspirin Aspirin is added as it helps thin the blood and can enhance the effects of thermogenics. Aspirin is commonly found in thermogenic products in the form of White Willow bark which contains salicylates (aspirin). Around 100mg of aspirin is recommended or 400mg White Willow bark standardized at 4:1. Other common ingredients: Along with these three ingredients, sports nutrition manufacturers will often combine other ingredients that can be of benefit whilst dieting. These typically include - • Hydroxy Citric Acid (HCA) - Can also be called Garcinia Cambogia, HCA helps to suppress the appetite and helps with carbohydrate utilisation by inhibiting the conversion of carbs to fat. HCA is also marketed under the name Citrimax, which is a just a Trademark for one particular brand. • L-Carnitine - An amino acid that transfers fatty acids across cell membranes into the mitochondria where they are used for energy. Basically L-Carnitine can mobilise bodyfat and help move it into the muscle cells to be burnt up as fuel. For best results the use of around 500mg-1000mg before training is recommended. • Naringin - Naringin, or Grapefruit extract is often included as it helps to prolong and extend the thermogenic effect of caffeine. • Green Tea Leaf Extract - Green Tea Leaf Extract helps to slow the absorption of carbohydrates, slowing the insulin response. This helps to prevent the sugar/energy spike common with high glycemic or sugary carbs, helping to prevent the storage of carbs as bodyfat. Green Tea also offers good antioxidant properties which can aid in recovery as well as containing a small amount of caffeine. • Some other less common ingredients that can be included are: Cayenne pepper - increases body temperature Chromium - helps to stabilise blood sugar levels L-Tyrosine - precursor to adrenaline, stimulates the release of stored bodyfat, elevates mood <h3>Cycling Thermogenics:</h3>When using thermogenics it is best to cycle them and only use them for periods of 2-4 weeks. This is to avoid becoming too reliant on them for you training as they can provide alot of extra energy. Often, after extended periods of use, training without them can seem quite difficult, due to the body’s energy levels returning to normal. It is best to use either an alternating day cycle (Mon, Wed, Fri), or a 2 day split cycle (Mon,Tue, Thur, Fri), so that you use them no more than 2 days in a row and no more than 4 days a week. <h3>Cutting back on Carbohydrates:</h3>Limiting carbohydrate intake is one of the more popular ways at the moment to assist in losing fat. By cutting back on carbs the body has to utilise protein (muscle) and bodyfat for energy. By maintaining a high protein intake to spare the muscles from being used for fuel, one can effectively burn fat. Another benefit is that, with a reduced carb intake, there is less likelihood of the body storing the carbs you are eating as bodyfat. Typically most people will eat normal carbohydrate levels during the early part of the day, and then either reduce their carb intake or eliminate carbs altogether from 3pm onwards (the last 2-3 meals). With reduced carb intake comes reduced energy levels. Depending on the extent of restriction, training can obviously begin to suffer. This will usually occur after 2-3 weeks and so it can be best to cycle in 2 week intervals of low carbs and then 2 weeks of maintenance carb intake, then resume the cycle if required. Using thermogenics can help provide the extra energy to train and increase the fatloss potential of a low carb diet and this can mean that carbs can be depleted for longer periods. Eventually though, one can reach a state of overtraining. This is when you can begin to feel rundown and training starts to go downhill. At this point it is best to resume normal carb intake. It is most important to ensure an adequate protein intake when restricting carbs, and often it may be that you have to increase your protein intake by 25-50% over normal levels to help maintain muscle. Using protein sparing supplements like HMB, Glutamine and methoxy and ecdysterone based products can also help ensure that you retain more muscle. As I said earlier the more muscle you can retain the higher your metabolic rate and so the quicker bodyfat can be burnt. <h3>Putting it all together:</h3>You can choose to use one or all of these methods in varying combinations to help assist your fat loss. By combining these methods you can increase the calorie deficit to quite high levels. By lowering your carb intake, using thermogenics and/or increasing your level of aerobic training you should be able to easily reach a calorie deficit of 500 calories/day to safely allow for at least 500g of fat loss per week.

Many people on diets cut meals out in the mistaken idea that eliminating meals will help drop weight. Unfortunately this isn’t the case. By reducing meals and calories your metabolism will slow down to conserve energy due to the low amount being consumed. This will mean that when you do eat your body will store the unused calories as fat, thinking that you may need to survive for a long time without food. You are also more likely to break the diet and overeat at night when your body least requires it. By eating regular meals, your metabolism should be more consistently active throughout the day, actually helping to increase fat loss. <h2>2) EAT SMART. A BALANCED DIET CREATES A BALANCED BODY. </h2>There are many types of diets out there that all promise to be better than the other - low carb, low fat, low sugar, low starch, high fibre, low protein, high protein etc. Whatever diet you choose to follow, keep in mind that for all round health the best type is a balanced diet, one that includes protein, carbs and fats. Your body requires all three of these macronutrients to operate at optimum capacity. Protein provides the building blocks for your body's cells and muscles, including your hair, and skin. Good protein sources include lean meats like chicken breast, turkey, lean red meat, as well as most fish. Eggs and dairy protein are also popular choices for many people. To ensure adequate protein intake, many people rely on the use of a good protein supplement as a convenient wy of maintaining muscle tone while stripping fat. A popular choice suitable for all levels of training would be a good quality whey protein concentrate. Quality whey protein concentrates are typically low cost, high in protein at around 77% protein, and low in carbs and fat. Carbohydrates help fuel your body, and provide your muscles with the energy required during exercise. Carbohydrates, in the form of glucose, are also the only source of energy that the brain and central nervous system use. While your body can convert fats and proteins into glucose, if you want your body and mind to function optimally you need to consume carbohydrates. Carbohydrates also provide dietary fibre, that neither fats nor proteins can provide. Fats are also important to your diet, however there are good fats and bad fats. Good fats provide your body with essential fatty acids (EFA's). EFA's cannot be made by your body and are important for maintaining many of your body's functions, including the immune system and helping maintain healthy skin, hair and nails. The healthy fats that you want to have in your diet are mono, and poly-unsaturated fats, and are found in olive, canola, flaxseed, hempseed and avocado oils, as well as in nuts and seeds. Cold water fish, such as Salmon, sardines and Tuna, are also high in healthy essential fats acids, and are particularly good sources of the heart healthy Omega 3 fatty acid. You shouldn’t worry about getting fat by eating these types of fats. Healthy fats actually help your body burn fat more effectively by increasing your metabolic rate, and can help lower your insulin resistance, helping your body use insulin better. Insulin resistance can lead to many health problems including Type 2 diabetes, high blood pressure and high cholesterol levels. By lowering your insulin resistance you may lower your susceptibility to many common health problems. Using one or two tablespoons per day of a good quality EFA supplement will help you meet your requirements. For around $25 for a 500ml bottle this represents excellent value if you're really serious about enhancing your health. The fats you want to avoid are saturated and trans fats. This includes the fats found in most red meat, butter, margarine, high fat cheese, coconut oil, and any processed or fried foods. Any fat that is solid or semi solid at room temperature should be avoided. Rather than counting calories and having to measure everything you eat, you should practice control over the amount of food you eat, or the portion size of your meals. Each meal should be made up of a portion of protein and a portion of carbohydrates. This is an idea popularized by the Body-for-LIFE diet and tends to suit most people. A portion is equal to the size of the palm of your hand or clenched fist. If you practice portion control with each meal you should be eating enough to match your body size. <h2>3) COMBINE AEROBIC TRAINING WITH RESISTANCE TRAINING. </h2>There’s no way around it, if you’re serious about losing weight, you are going to have to get off your butt and do some work. If you haven’t been off the couch for a while then start out slowly. Maybe just with some brisk walking or a light jog three to four days per week. However after a while you going to need to step it up a notch or two. For fat burning I personally favour short duration, high intensity training over long duration training. This can include sprint training, hill running or shuttle runs. By training at a high intensity, your metabolism will be elevated for hours after training, prolonging calorie burning. You will also find that it only takes around 20 minutes to complete, which is great if you’re short on time. If you prefer to train at a lower intensity, i.e. power walking or jogging, this is still an effective way to help increase the metabolism and assist weight loss but you will have to train for a longer duration, normally 30-60 minutes, to burn sufficient calories. If you can, do your aerobic training in the morning on an empty stomach. You may not have as much energy or stamina, but your body will be more likely to use stored fat for an energy source. For maximum benefit combine this with resistance or weight training. Weight training will help develop and tone your muscles, making them appear firmer and aid in strength and muscle growth. Muscle is more metabolically active than bodyfat, and by adding muscle through weight training, you are also helping to increase your metabolism and so your body is able to burn more calories. Many women worry about doing too much weight training as they are worried about bulking up and looking overly muscled. Never fear, muscle is more dense that fat and so you will find that if you gain the same weight of muscle that you lose of fat, you will appear smaller and more trim. <h2>4) SET GOALS </h2>You need to know what you want to achieve, and when you want to achieve it. There’s no use starting out on a voyage if you don’t know where you’re going, as you’ll never know when you’ve arrived. It’s the same with dieting and training - set some tough, but realistic goals to work towards. To help keep yourself going, set short term and long term goals. Break your goal setting down into 4 week intervals. That means that every four weeks you have something to keep pushing yourself towards. When you achieve your 4 week goals - reward yourself. And then get back into it and work towards your next goals. Many people work in 12 week intervals, setting the real major goals to be achieved within 12 weeks. Make sure to write these goals down, and have them up in places that you frequent alot. Next to the bed is a great place and you can read them each night, and each morning. Many people also find having their goals up on the fridge or pantry door also works well. If you go into the kitchen for a quick snack that you know you shouldn’t have, your goal sheet will be there reminding you of what you want to achieve, helping to keep you on track. <h2>5) KEEP A FOOD AND TRAINING DIARY, AND PLAN AHEAD.</h2>This is one of the best ways to improve your success. Buy a diary from a bookshop with one page per day, and every Sunday plan out each week of eating and training in advance. Write down exactly what you are going to eat, and the times that you are going to eat, train, sleep and drink, and stick to it. To make it easier to stick with your plan, prepare some of your meals in advance and freeze them. That way, if you’re too tired to fix anything or too busy, you’ll already have something healthy prepared that you can quickly and easily get ready. And make sure to regularly measure your progress and keep records of all your measurements. <h2>6) MONITOR YOUR PROGRESS. </h2>To keep yourself motivated and on track, you need to know where your starting from, and how your doing along the way. There are several methods you can use, some more complicated than others. Make sure to choose one that you have easy and regular access to. You can choose from any of the following: Weight only scales - while the most common, not all that accurate. By just monitoring weight alone, you cannot tell if the weight you are losing is fat (good), or muscle (bad). Some people may actually gain muscle whilst losing fat and will get dismayed by a lack of change in their bodyweight. Remember, muscle is metabolically more active than fat, and much denser. The more muscle you have the higher your metabolic rate should be - or the more easily your body can burn calories and fat. Muscle is also much denser, meaning that as you gain muscle, and lose fat, your body will tighten and tone up, and you will appear smaller and more trim. Tape measure - Taking your measurements by tape can be a good and easy way of monitoring your results. Just take some measurements at the start your diet of waist, hips, chest, upper arms, and legs, and then also at regular intervals every 4 weeks to measure your results. Bodyfat calipers - Commonly used in gyms, and by nutritionists, bodyfat calipers can provide an accurate, but not very convenient form or measuring your bodyfat percentage. For best results you need to use the same person each time the test is repeated, and they need to be skilled in knowing the right sites for testing as well as how to use the calipers. This isn’t really something that can be accurately done at home unless you know what you are doing. Bodyfat monitor scales - These offer perhaps the most convenient and quickest method of monitoring your progress. By accurately measuring both your bodyfat percentage, as well as your bodyweight, they can quickly show you how well you are going. With models now commonly available for use at home these are one of the best ways to monitor your health and fitness goals. <h2>7) FIND A TRAINING PARTNER</h2>This is a great way to keep yourself motivated and on track. Find a friend or workmate that you can regularly train with. By regularly training with someone, you will keep each other motivated. You will depend on your partner to turn up to training, and you will know they are depending on you to turn up. You can also push each other to try harder during training, and you can even make a competition out of it, seeing who can get the best results. Whoever you choose, make sure they share the same goals as you. And make sure that they are fully committed to it and aren’t likely to give up after a week. Training with someone at the same level as you is ideal as you should progress along at similar rates. However if you can find someone that has achieved what you are wanting to do, then their experience may be beneficial. They will probably know a few little tricks to help speed up your results and will be able to motivate you through the tough times.

Protein contains Amino Acids and Branch Chain Amino Acids (BCAA’s) which are the building blocks for muscle. Without sufficient amino acids the body cannot repair and build muscle and so recovery from muscle damage done through training can be slow or nonexistent. The body can be in a catabolic state, using more protein (muscle) than it is rebuilding. Different proteins contain different amounts and types of amino acids as well as offering different absorption and digestion properties so benefits can be gained from using combinations of proteins depending on training and dietary requirements. Good protein is obtained from whole food protein sources like turkey breast, tuna, chicken breast, lean red meat, cottage cheese and milk, and from protein supplements, popular today due to convenience, ease of use, and economy. <h3>Whey Protein</h3>By far the most popular protein supplement available today is whey protein. Whey is one of the two major proteins found in milk (casein is the other) and is isolated from milk as a by product in the production of cheese and casein. Pure whey contains a large amount of the milk sugar lactose, as well as a variety of proteins, fat and cholesterol. Whey traditionally used to be considered a waste product and dumped on fields and into the nearest lake. Fortunately whey was discovered to contain high quality proteins and somethods have been devised to remove as much of the undesirable lactose, fat and cholesterol as possible from the protein. Original methods developed included acid treatment and high temperature drying. This unfortunately destroyed much of the protein and ruined the quality of the protein extracted. New methods have been developed that can extract the protein from the whey while maintaining its quality. The most common methods today include ultra-filtration, micro-filtration, ion-exchange and cross flow micro-filtration. Ultra-filtration and micro-filtration use a low temperature process where the proteins are physically separated by filters. The ion-exchange process removes the protein through an ion-exchange column that takes advantage of the specific electronic charges of the protein, fat and lactose contained in the whey and uses opposite charges to extract each individual component. Crossflow micro-filtration uses natural, nonchemical ceramic membranes to separate the undenatured whey protein from the fat and denatured protein. All of these processes result in a high quality whey protein, low in fat and lactose. Always be sure to check the label for which method or methods have been used, as some of the cheaper proteins may use whey proteins that have been processed by cheaper acid treatment or high temperatures and contain high levels of undenatured proteins. Undenatured proteins are unusable by the body and result in the whey having a bitter taste when consumed. A good quality protein powder will always list in the ingredients panel or on the label whether it is microfilltered, ultrafiltered or ion-exchange. If it simply lists whey protein concentrate or isolate you can only assume that it contains a cheaper form of protein. To build muscle you have to train hard, sleep well, and eat your protein. Pretty simple really. But with so many different protein sources available many people are confused about what their personal requirements are and so are not eating enough and are eating the wrong types of foods. When doing any form of training, whether for strength and muscle gains in the gym, endurance work including running, cycling and swimming or for team or individual sports, protein is crucial for aiding in recovery and helping rebuild damaged muscle tissue. <h3>Benefits of Whey Protein</h3>There are several benefits to choosing whey protein over other protein sources. Whey protein has an extremely high biological value (BV) afforded to it (Whey Protein BV = 104 with Whey Peptides having a BV between 110-159). The BV of a protein is essentially a measure of how well it is utilized by the body, and takes into account the amino acid profile, solubility and digestibility of the protein. Whey protein is an ideal source of protein post workout as it is absorbed extremely quickly to help rebuild damaged muscle. Whey protein contains the highest percentage of BCAA’s of any protein source as well as high levels of essential amino acids. BCAA’s protect muscle from protein breakdown and help to stimulate protein synthesis or muscle growth. Whey protein also contains protein fractions. These are the active components that high quality whey proteins should contain. These include Alpha-Lactalbumin, Immunoglobulins, Glycomacro-peptides and Lactoferrin. These components possess properties that support the immune system, act as antioxidants and can help with cell growth and repair in the body. Essential amino acids are important as the body cannot manufacture these itself and relies on getting them from the diet. Whey protein may also suitable for some lactose intolerant individuals as it is extremely low in lactose with some whey protein isolates being virtually lactose free. High quality whey proteins tend to be relatively expensive, with whey protein isolates being the most expensive source of protein available. Many companies produce several different sizes with the larger containers being more economical. Whey protein is also low in the essential amino acid phenylalanine as well as glutamine when compared to other protein powders. Many brands add these two components to help increase the BV of the protein and improve its effectiveness. With so many protein powders on the market you could be excused for not worrying too much about what sort of protein you use. Many people probably don’t care about whether the protein they are using is instantised, partially hydrolysed, ultrafiltered, ion exchange whey protein isolate with low molecular weight whey peptides, featuring full spectrum whey protein fractions, including Glycomacropeptides, Beta Lactoglobulin and Lactoperoxidase. If you understood all of that then you probably don’t need any help. But if you're like the majority of people who base their decision on whatever they find tastes best or which one your favorite bodybuilder used to pack on twenty kilo’s of solid muscle, then you may find some of the following information useful. While it may not be necessary to know exactly what all these terms mean, if you want to be able to make an informed choice and get the most from your training, it can be of benefit to know a few of the basics. <h3>Whey Protein Basics</h3>Lets start out with the two major types of Whey Protein - Whey Protein Concentrate (WPC), and Whey Protein Isolate (WPI). As stated earlier Whey protein is a by-product of cheese and casein production. Pure whey contains a large amount of the milk sugar lactose, as well as a variety of proteins, fat and cholesterol. To remove the undesirable components and produce a more pure protein, different filtration techniques can be employed. The most common are ultrafiltration and microfiltration, all of which are low temperature methods and so avoid denaturing the protein. Denaturing of protein, which occurs through the use of cheaper extraction methods using high temperatures and acid treatment, destroys the important protein fractions, lowering the biological activity or effectiveness of the protein. Denaturing can also occur after manufacture due to high temperatures. Never expose whey protein to high temperatures and direct sunlight for extended periods. Avoid leaving protein in a hot car, next to the oven in the kitchen or any other source of heat. Also avoid using whey protein in recipes that use high heat - muffins, pancakes etc, as this may denature the protein as well. WPC & WPI High quality WPC’s are typically 70-85% protein, and are reasonably low in fat and lactose. WPI’s however are typically greater than 85% protein, with some being over 90% protein. The most common extraction methods used to produce WPI’s are Ion-exchange (IE), Cross flow Microfiltration (CFM) and Ultrafiltration (UF). Because of the extra cost involved in the production of CFM and ultrafiltered whey isolate the majority of supplement companies use ion-exchange whey. The Ion-exchanged (IE) process produces the most pure protein, gram for gram (around 95% protein), when compared to microfiltration and removes the protein through an ion-exchange column. This takes advantage of the specific electronic charges of the protein, fat and lactose contained in the whey and uses opposite charges to extract each individual component. Unfortunately this process uses chemical reagents to control the electrical charges. This can change the pH level and denature the whey by destroying some of the biologically active protein fractions. Crossflow Microfiltered (CFM) Whey Isolate is produced by passing the whey protein concentrate through natural, nonchemical ceramic membranes to remove the fat and denatured protein and is typically around 91% protein. Since chemicals aren’t used in this process, very little of the protein is denatured so the protein retains the important protein fractions. <h3>Protein fractions</h3>Protein fractions are the active components of whey that have their own unique effects on health and can help enhance immune function and improve recovery from training. These include: Beta-Lactoglobulin - This is present in the greatest amounts but unfortunately is considered an allergenic fraction in whey. Good whey proteins should be less than 50% Beta-lactoglobulin, however, the ion exchange process isolates this particular fraction easily and so Ionised WPI’s will be quite high in this. To avoid any allergies from this, avoid whey proteins with higher than 70-80% of Beta-lactoglobulin. The higher the percentage of Beta-Lactoglobulin, the lower the percentages of the higher biological value fractions. Alpha-Lactalbumin - This nutritious fraction is found in the second highest levels at around 15-20% and can also be found in mother’s milk. Immunoglobulins (IgG) - This fraction helps to stimulate the immune system with IgG’s having important antibody activity within the body, helping support the immune system and preventing disease. Bovine Serum Albumin (BSA) - This fraction is a precursor to glutathione. Glutathione is an essential water-soluble antioxidant in the body that protects cells and serves as a primary detoxifier of harmful compounds such as peroxides, heavy metals, carcinogens and many more. Betalactoglobulin and IgG fractions are also important sources of glutathione. Glycomacropeptides (GMP) - GMP is a powerful stimulator of cholecystokinin, which plays many essential roles relating to gastrointestinal function, including the regulation of food intake. In addition to being a regulator of food intake, cholecystokinin (CCK) stimulates gall bladder contraction and bowel motility, regulates gastric emptying, and stimulates the release of enzymes from the pancreas. The pancreatic enzymes are critical for the complete digestion of fats, proteins and carbohydrates and therefore the full nutritional realization of food. Also, CCK has the effect of slowing the overall digestive process by slowing intestinal contractions, thus giving the digestive enzymes more time to work on their respective substrates resulting in more complete absorption. In animals, a rise in cholecystokinin is followed by a large reduction in food intake, as by slowing digestion, one perceives the "full" feeling longer following a meal. Lactoferrin (LF) - This is quite an important fraction for its immune enhancing effects. Lactoferrin (LF) is found in tiny amounts in the body, yet appears to be a first-line immune-system defence. LF is a powerful antioxidant and strongly inhibits iron-dependant free radical reactions by directly binding iron. This iron binding effect results in the inhibition of iron dependant bacteria growth, and can block the growth of many pathogenic bacteria and yeast. Its antimicrobial action may also improve antibiotics. In the digestive tract, LF may help by stimulating intestinal cell growth and enhancing the growth of “good” intestinal microflora. Lactoperoxidase, Lysozyme, Growth Factors - These are very minor fractions yet are reported to be the most biologically active. Lactoperoxidase (LP) has a high antimicrobial activity, and inactivates or kills a wide spectrum of microorganisms. Lysozyme, present in only very small amounts in cow’s milk, possesses antibacterial activity against a number of bacteria and works synergistically with lactoferrin against bacteria such as the Salmonella species. Lysozyme is found in saliva, tears, and other body fluids, where it acts as a natural antibiotic. Growth Factors include IGF-1 and IGF-2. IGF-1, or Insulin-like Growth Factor, is the hormone released during growth hormone metabolism, the amount produced which determines the extent of growth in children and the building of muscle and lean body mass in adults. Studies have shown that IGF-1 rises in direct proportion to the quality and quantity of protein in the diet. Hydrolysing (predigesting) whey to make di-, tri-, and oligo-peptides (short & long chain amino acids), increases the bioavailability (BV) of the whey, further increasing the release of IGF-1. As you can see, the greatest differences between the two types of WPI lies in the immunological and digestive implications of the proteins, with IE WPI missing three significant protein fractions, Lactoferrin (LF), lactoperoxidase (LP) and Glycomacropeptides (GMP). <h3>Hydrolysates & Peptides</h3>Hydrolysates are essentially smaller proteins. These are produced by subjecting proteins to digestive enzymes, which breakdown the large protein molecule into many smaller proteins. These proteins can be broken down into peptides (chains of two amino’s) or polypeptides (chains of three or more aminos), and are broken down until they are the right size for absorption. This process occurs naturally during digestion but can take some time, up to several hours for whole foods. So it is possible to buy whey proteins with added peptides or “predigested” hydrolysates. Predigested hydrolysates are when the proteins are exposed to natural enzymes from plant or animal sources. Protein hydrolysates are of benefit as they more easily and more quickly absorbed. These can be most beneficial after training when there is an increased need for amino acids. The aminos are required to prevent protein (muscle tissue) breakdown, so the faster they can be absorbed the better. Another factor effecting absorption rates is the molecular weight of the formula. The lower the molecular weight of the protein the faster the absorption. Whey proteins with added whey peptides will often state the weight in Daltons (D) of the protein: i.e. MW 500D (very low molecular weight), MW 80,000D (high molecular weight). <h3>What To Choose?</h3>Choosing which protein to use depends on what you are looking for. Using Whey Isolates, Hydrolysed proteins and Whey proteins with added peptides will offer increased recovery when used straight after training due to their quick absorption. However during the course of the day when absorption rates aren’t quite as important, the use of the more basic proteins such as whey concentrate, casein and whole food protein sources may be more economical. Many of the whey proteins available today use a blend of two or more different wheys with some having added amino peptides. These are of benefit as they offer rapid absorption yet are more economical than some of the more pure whey protein isolates. Some popular whey proteins compositions are: Pure Whey Protein Concentrates Pharmasports 100 % Instantised Whey - Ultrafiltered WPC. Approx 77% protein. Reactiv Defining Whey - Ultrafiltered WPC. Approx 77% protein. Leppin Ultimate Whey - Ultrafiltered WPC. Approx 77% protein. Whey Protein Concentrate/Isolate Blends Balance 100% Whey - IE WPI, UF WPC, Hydrolysed WPC, added L-glutamine, L-arginine. Approx 80% protein. EAS 100% Whey - WPC, WPI. Approx 77% protein. Optimum Nutrition 100% Whey - MF WPI, IE WPI, UF WPC, Hydrolysed Whey Peptides approx 79-82% protein Pure Whey Protein Isolates Balance Ion Exchange Whey - IE WPI. Approx 88% protein (flavoured) Balance Ion Exchange Whey Unflavoured Approx 92% protein Horleys ICE Whey - Cation Exchange WPI, approx 90% protein