and vegetables every day, and drink plenty of water.
Maltodextrin is a carbohydrate powder, ideal
for replenishing energy after training. Casein is a much more slowly released protein powder than whey, so is preferable to have at bedtime.
WHEY PROTEIN HYDROLYSATE
Q
How is whey protein hydrolysate different to other types of whey protein powder and is it worth using?
Jim
Hi Jim, Whey protein hydrolysate is also known as hydrolysed whey protein and is the purest form of whey protein powder supplement. Whey protein concentrate has to be processed, and whey isolate is put through additional processes. When this whey is then put through a further process, called hydrolysis, the longer protein chains (polypeptides) are broken down into even smaller peptides. Whey isolate is already pretty pure, but with the additional hydrolysis, there is further breakdown into short chain proteins called oligopeptides. The structure of the protein is broken and bonds between amino acids in the chain are hydrolysed allowing the protein to be more easily digested and absorbed. Think of hydrolysis as pre-digesting the protein. This is even easier on the digestive system and a higher percentage of the protein can be absorbed. Whey hydrolysates can have as much as half of the amino acid bonds broken. Taste can be a good indicator of whether the product you’re using has a higher amount of hydrolysed bonds, as protein powders with smaller protein fragments tend to have a bitter flavour. Whey protein hydrolysates are claimed to be the best post-workout protein formulas available. However, they taste foul, are expensive and contain virtually no biologically active protein fractions as all are destroyed during the hydrolysis. When looking for a hydrolysed whey protein
formula make sure the product indicates the degree of hydrolysis applied to the protein. The higher the percentage the more hydrolysis that has taken place and the more bitter it will taste. The packaging should display a table listing the molecular weights of the peptides measured in Daltons, as well as the percentage of peptides; for example: MW 20,000 to 40,000 Daltons 40%.
216 MUSCLE&FITNESS
In theory, whey protein hydrolysate is the ultimate protein to take immediately after a workout, as it is absorbed very quickly, due to the fact that it’s more digested than other types of whey. However, the fact that there are virtually no biologically active protein fractions could be viewed as a drawback. For this reason, it’s generally recommended that hydrolysed whey protein is used only pre- or post-workout. Use a good quality whey concentrate or isolate at other times of the day.
TYPES OF CARBOHYDRATE SUPPLEMENT
Q
I’m confused with all the different carbohydrate powder supplements
available. Do they have different uses and which are best?
Mark
Hi Mark, Before we look at the different carbohydrate powders, we need to look at some basic chemistry and at carbohydrate foods in order to get a better understanding. Carbohydrates are organic compounds containing carbon, hydrogen and oxygen; they are nutrients which are a very effective fuel source for the body. Each gram of carbohydrate provides us with four calories of energy. The main important terms I’ll refer to are: Monosaccharide: The simplest form of carbohydrate, i.e. one sugar molecule. Examples are glucose and fructose. Oligosaccharide: Carbohydrate chain of a few simple sugars in length. Polysaccharides: Carbohydrates containing a large number of sugars. Starch, glycogen, multidextrose, and cellulose are examples. Glycogen: This polysaccharide is the storage form of carbohydrate in humans and animals, stored in muscle tissue and the liver. Principally, the carbohydrates in our diet are
sugars and starches. Sugars include table sugar (sucrose), glucose, fructose, milk sugar (lactose) and others. Starches are obtained from complex carbohydrate foods such as bread, potatoes, rice, pasta. Dietary carbohydrates are a lot more
com plicated than just sugars and starches, so to make things easier, we use the term glycaemic index (GI) which is a measure of the reaction of the blood glucose levels to consuming a food when compared with glucose which has a GI of 100. Low GI foods, below about 55 cause glucose levels in the blood to rise only slowly and over a long time
period, compared with high GI foods of over 70 which lead to a rapid but short lived rise in blood glucose. High GI foods include sugars, white and wholemeal bread, some breakfast cereals, white pasta, old potatoes, cakes, sweet biscuits and confectionary. Low GI foods include oats, basmati rice, wholewheat pasta, new potatoes, sweet potatoes and granary bread. Ideally we should be basing our meals around low GI carbs in order to provide an efficient influx of energy. Carbohydrate Supplements: Not so long ago if you wanted to purchase a carbohydrate powder from a health food store it was easy: you simply bought glucose. But, as always, things have moved on and now there’s a range of different formulas, the main ones being: Dextrose is glucose, the simplest carbohy- drate. Dextrose is a monosaccharide which is 70 to 80% as sweet as table sugar. It is highly soluble in water and mixes easily with a fork or in a shaker. Dextrose has been used for decades in sports supplementation, and its use continues today. It has a GI of 100 and is used for energy or refuelling after a workout. It is available as a flavoured or unflavoured powder to be added to drinks. It is also increases the mixability of other substrates when combined in solution. Maltodextrin is also known as multidextrose or glucose polymer powder and is a synthetic polysaccharide, i.e. a complex carbohydrate. It is usually produced from corn starch and the glucose polymers vary in length. It is a fine white powder which is not sweet, and is actually relatively bland. Maltodextrin is used by a range of sports people to help meet the high-energy demands
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