Your Protein Dossier

By Al Wilson

There are two burning issues in the world of bodybuilding which are both of equal importance. These issues are training programs and proteins. Hundreds of books and thousands of articles have been written on the former but information on the latter is more scarce. Above all, it is less accurate yet experts consider it more important for muscle growth than weight training itself.
However, here I am providing you with information on protein that is up-to-date and has been verified.

Those who have been training for a long time and avid readers of bodybuilding magazines will know there are many theories on how to get the best training results. It is true, though, that there are true champions who use completely different training methods. One can assume from this there can not be so many differences between one system and another. In the words of my former trainer, “As long as you are training hard and getting enough rest, you can hammer yourself every which way but loose for all I care!” However, this all changes when it comes to determining your protein needs and the best sources for quickly acquiring lean mass.
There are opinions to suit all tastes on the issue but the ones we should take on board are those supported by proper research. Very few people know how the body uses protein or what the exact differences are between different types. Furthermore, they are not aware of the quantity required to support optimum muscle growth.
There are two types of information circulating on this issue. The first type stems from traditional medicine. This information is not particularly reliable because bodybuilders and their requirements are not taken into account. Its sole intention is to define the requirements of the average citizen.
The other is that supplied by the manufacturers of bodybuilding supplements. Such companies often twist the information to suit their own interests.
In recent years, however, there have been numerous independent studies. This research has produced useful and reliable information on matters of great importance to bodybuilders in particular, as well as sportsmen and women in general. Science today can now provide answers that are sufficiently accurate for us to alter those nutritional habits that have been proved fruitless. In scientific terms though, nothing is ever definitive. Otherwise, we would not have research. The key to good muscle nutrition is the quantity and type of protein consumed and the time the body uses it.
But let’s take it step by step. 

What are proteins?
Proteins derive their name from the Greek word proteois, meaning first class. Even its name confirms the great importance of protein, which plays a fundamental role in all biological systems. Although information regarding the development and the biological arrangement of cells is stored in our DNA, enzymes, a specialised type of protein, perform the chemical and biochemical processes which keep cells and bodys alive.
The configuration of amino acids, the chemicals which comprise proteins, is especially responsible for the different biological functions performed by protein. It is their complex configuration which makes possible their wide range of biological functions and allows the amino acids to create a large quantity of three-dimensional structures. 

How important are proteins?
As their name suggests, they take priority since the tissues of the body are all made of protein. This is true of the hair, nails, blood vessels and so on as well as enzymes and neurotransmitters. However, protein consists of smaller units known as amino acids. These are the final product the body absorbs once the proteins are broken up by digestion. The quality of the protein comes from the amino acids and proteins are classified according to the amount of amino acids they contain.
Organic proteins are numerous and vary in size and shape as well as their division into simple proteins, those that consist only of amino acids, and complex proteins, which comprise other elements as well as amino acids. Amongst the former are the albumin in blood serum, lactalbumin in milk, ovalbumin in eggs, myosin in the muscles, the collagen in connective tissue and keratin in hair. Amongst the latter are nucleic acid in chromosomes, phosphoproteins in casein as well as glycoproteins and metaloproteins in the blood.
Amino acids are the elements of most use to the body and which it requires the most. In addition to the role they play as building blocks for the structures protein creates, some are used to provide energy or employed in metabolic processes such as the urea cycle. They can also act as neurotransmitters. The latter are chemical substances which support the communication of nerve impulses.
The body resorts to the amino acids in muscle tissue when faced with certain situations, such as fasting and excessive exercising (overtraining.) It breaks it down to extract the amino acids and convert them into glucose. The generic term for the process is catabolism and it involves a reduction in muscle mass - the exact opposite of what bodybuilders seek.
The body’s main source of fuel is glucose, which is derived from glycogen stored in the liver and muscles. However, the body also turns to amino acids in the muscles, basically branch-chained amino acid (BCAAs), that is to say leucine, isoleucine and valine, for energy as well. This occurs in cases where carbohydrates, from which glycogen is acquired, are lacking in the diet or where intensive training sessions last so long the existing glycogen reserves are depleted.
Fat is another excellent source of energy but a slower process than that of carbohydrates or amino acids is required to transform it into glucose. The body, therefore, only resorts to fat in cases where exercise is of low intensity and sustained for a sufficient period. Amino acids will always be employed when the demands of exercise are quicker and more intense.

COMPLETE AND INCOMPLETE PROTEINS
Health authorities have classified alimentary proteins as either complete or incomplete according to the essential amino acids they contain. The complete proteins are those containing all the essential amino acids in sufficient quantities whilst the incomplete are those that either lack one or more. In other words, those that do not have enough.
As the name essential amino acid indicates, neither they nor other substances can be synthesised separately by the body. They must, therefore, be present in the diet. Otherwise the synthesis of new proteins will not be possible if even just one of these amino acids is lacking.
Twenty-two amino acids are considered to be of biological importance. There are, in spite of this, a lot more in nature than in the body. The body forms almost all amino acids from other types of amino acids or even other substances. However, there are some that it cannot and these are the ones defined as essential amino acids for they must be present in the food we eat. There are other amino acids the body is capable of creating although it can not do so at the rate that it sometimes necessary, hence they are considered to be conditionally essential amino acids.
To illustrate the importance of essential amino acids, consider each structure or organic protein to be a chain formed by tens, and sometimes thousands, of amino acids which the body arranges in a particular manner. A single missing essential amino acid can upset the formation of numerous structures, substances and have a negative impact on the quest for maximum growth and development. However, this does not mean that non-essential amino acids are any less important. The way amino acids operate make them all a necessary requirement. 

Sources of protein
Natural protein can be found in almost all foods though in different proportions and compositions. The general rule is that foods derived from animals contain the most, and best quality, protein due to their greater concentration of amino acids. Levels of protein are lower in vegetables and several essential amino acids are in minor quantities or absent from their compositions. Protein derived from animals can be acquired by consuming fish, eggs and dairy products. Non-animal sources include cereals and vegetables.
It is also possible to obtain a complete protein from two incomplete proteins. A source of protein low in the amino acid, lysine, can be mixed with another one which contains it. Despite tryptophan deficiency in the other source, the body would combine the two to acquire all it needs from them.
In terms of diet, it is pure vegetarians, that is to say those who neither eat eggs nor dairy products, who encounter great difficulties acquiring all the essential amino acids. This happens in spite it of their efforts to combine different sources of protein.

Use of proteins by the body
There are various methods designed to evaluate how the body uses the protein we consume and gauge the efficiency with which it is used. It should be noted that these methods are accurate only to a point, since some have been used in laboratories and on animals and clearly there are differences in metabolism between mice and human beings, etc. For instance, if a protein’s efficiency is tested on both a mouse and a chicken, the same protein will register different effects since the chicken has feathers whereas the mouse has skin. This will establish that the requirements of both animals in terms of certain amino acids vary since the feathers will require different amino acids to the skin. From this we can tell that each species will require a specific quantity of each amino acid.
The protein efficiency ratio (PER) is a means of measurement calculated in the laboratory which compares the amount of protein. It should be kept in mind that different organs have specific requirements. For instance, the skin covering a mouse’s body requires an extra amount of amino acids such as methionine, a particularly important substance for growth which is scarce in vegetables. It does not necessarily follow that a protein which displays a low PER in the mouse will also do so in a human being. According to this method, the protein with the highest PER is that of eggs followed by that of whey, fish, lactalbumin, full fat milk, casein, soy, beef, oatmeal and rice.
Today, the measurement of nitrogen levels is the most reliable way to gauge the body’s natural use of protein. Nitrogen, in addition to carbon and hydrogen, forms part of an amino acid’s structure. This is a unique characteristic in amino acids, which by way of its measurement, allows us to give an accurate estimation of how they will be used. Equal nitrogen levels indicate a balance between that which is ingested with the amino acids and that which is lost with urine. When nitrogen levels are positively balanced, that is to say, less is being disposed of, growth is taking place. In other words, the body is using the amino acids it ingests to create structures. If, however, the nitrogen level is negatively balanced, or rather more is being disposed of than ingested, catabolism is occurring. This means that structures from which the excess nitrogen is escaping are being destroyed.
Although this is a fairly reliable method it can not be precise since nitrogen is disposed of by means other than urine, such as faeces and even partially excreted in sweat. It is not easy to gather all this nitrogen loss for analysis. In the interests of precision, nitrogen ingested with proteins in every portion of food should, furthermore, be accurately measured.
As a general rule, lists of averages have been made of how much nitrogen each food contains. Nitrogen lost is calculated by measuring the quantity lost in urination, to which percentages of the possible loss through faeces and sweat are added, in order to come to an approximate figure. According to calculations based on the balance of nitrogen, whey comes out on top of egg as the source of protein with the highest natural levels.
Nevertheless, the general consensus amongst experts on nutrition is that we must provide the body with different sources of protein. Each one of these sources contains specific amino acid profiles. None of these are sufficiently ideal as to constitute the sole provider of protein for a sustained period of time. That is probably why the latest protein supplements comprise different types of protein, but we will discuss that later.
Another factor to be born in mind is the particular body that is going to absorb the protein. It is, for instance, recommended that 30-40 per cent of protein should consist of essential amino acids in the case of babies or small children. This proportion can be halved in the case of adults. Clearly, amino acids are much more necessary when the body is growing. This makes them extremely important to a bodybuilder.

Essential amino acids	Non-essentials
Phenylalanine	Aspartic acid
Histidine*	Glutamic acid
Isoleucine	Alanine
Lysine	Arginine**
Methionine	Cystine
Threonine	Citrulline
Tryptophan	Glycine
Valine	Hydroxyproline
	Ornithine
	Proline
	Serine
	Tyrosine

* Histidine is considered essential for children and athletes.
** Arginine is considered essential for children.

Phenylalanine can be replaced by a quantity of up to fifty per cent if it is required. Methionine can also be substituted for cystine by thirty per cent. Both tyrosine and cystine can, therefore, be considered semi-essential amino acid. Histidine is considered essential only in children and athletes. Glutamic acid, and its amide form glutamine, is only essential for athletes when they train intensively since it is then employed to combat cortisol, which is responsible for catabolism.

Biological Value (BV) of Proteins

Protein Efficiency Ratio (PER) of protein

Whey peptide mixes	110-159		Eggs	3.92
Whey concentrates (whey alb.)	104		Whey	3.6-3.9
Egg (both parts)	100		Fish	3.55
Dairy milk	91		Whey albumin	3.43
Egg white (albumin)	88		Full fat milk	3.09
Fish	83		Casein	2.86
Beef	80		Soya flour	2.30
Chicken	79		Beef	2.30
Casein	77		Oatmeal	2.25
Soy	74		Rice	2.18
Rice	59
Wheat	54
Green beans	49

Protein quantity
Bodybuilders always ask the same question – how much protein must be consumed to promote anabolic processes? Medical experts believe 0.8g per day for each kilo of body mass is enough for adults. Such a quantity is too little in the case of athletes and way too low for bodybuilders. In practice, that means a person weighing 100kg must consume 80g of protein per day, or rather 250g of beef or chicken.
These guidelines can not be applied to very active people, let alone bodybuilders. They were stipulated to ensure that sedentary people, those who perform no other physical activity other than daily chores, consumed the necessary amount of protein to enjoy full health. The greater the activity, the greater the protein requirements. With reference to a bodybuilder trying to up muscle mass, which in terms of chemicals is protein stored in the body, these requirements are even greater.
It should be pointed out that neither is there any reason to go to the extent of the four, five or even six grams per kilo of body mass that some who are supposedly sharing an interest advise. Eighty grams is clearly an extremely low figure for a bodybuilder who weighs 100kg but that does not make it necessary to consume 500-600 either.
The fact is that these extreme quantities can only be made good use of with the aid of chemical substances such as testosterone, steroids and growth hormone. The body, otherwise, burns and excretes them or stores them as fat. Research conducted on normal athletes suggests that 2.5 – 3.5g per kilo of body mass each day is the most reasonable average for the body to function without overexerting the metabolism or resorting to stimulants.

Slow or fast-release proteins?
The rate at which the body can absorb a certain protein also influences the benefits we derive from the amino acids it contains. Methods have been devised to determine the biological value of different proteins, that is to say how much is retained by the body of those ingested. In recent years, French researcher, Yves Boirie, has made the most progress in this area and become the most quoted and consulted on it.
In 1997 Boirie conducted a study on the metabolism of slow and fast-release proteins which caused quite a stir.
Unlike his colleagues, he selected young, well-nourished people for the study rather than older, ill or malnourished subjects. Only the Future Concepts team had done anything similar to that before then. The Boire study was conducted at the Clermont-Ferrand University in France, specialising in nutrition and endocrinology. The head of the unit responsible was Dr Bernard Beaufrere, an expert who has led numerous studies of the metabolism of proteins in relation to age, gender, exercise, hormone growth administration, IGF1, etc. Most of these studies were conducted on living subjects using distinguishing amino acids, known as tracers.
The study most acknowledged and widely published, was that conducted by Boirie to observe differences in metabolism between rapid-release proteins (whey) and slow-release proteins (casein.) A stable isotope, 13C-leucine, was used to observe how the amino acid was used and determine the function of the protein and the results of it. In the study, one group was given whey protein and the other casein. The development of the two was monitored using the distinguishing leucine. The whey protein turned out to flood the system with amino acids, triggering a process of anabolism, synthesis or an increase in the rate at which material, combined with nitrogen, was used. However, a large quantity of amino acids could not be used immediately and was transferred to the liver to be oxidised or employed as an alternative source of energy. These were lost during the process.
On the other hand, casein has proved to take a long time to digest and consequently releases its amino acids slowly but constantly. Despite not triggering protein synthesis as does whey, it reduces or stops catabolism, which can arise wherever there is an absence of substances combined with nitrogen in the blood.
Although the extent of the concentration is important, the study shows that the most important thing in terms of acquiring a balance in the amount of protein absorbed, is how long the increase of amino acids in the blood lasts. It has also been illustrated in any case that the digestive rate of different proteins is more important to the maintenance of stable nitrogen levels than the differences in the composition of amino acids.
The obvious conclusion is that whey is a quick-release protein which is not anti-catabolic because it is either used or oxidised shortly after it enters the system. However, it does accentuate protein synthesis considerably to encourage a build up of muscle tissue. Casein has greater anti-catabolic properties since it slowly releases amino acids over a period of several hours to prevent the cells being destroyed by catabolism. 

Combining proteins and carbohydrates
Further controversy stems from the question of whether the body absorbs protein better as a single agent or when it is combined with carbohydrates. There are numerous studies on the issue to date but the latest was carried out by the European Society Nutrition in Munich, Germany. This study illustrated that the body makes better use of proteins when they are consumed with carbohydrates and even with fat.
The authors of the study have not made any definitive conclusions known yet and are considering further study of these developments. It is, however, argued that large amounts of insulin stemming from carbohydrate consumption may have a positive influence on the protein as well as their slow digestive rate when combined with fats.

The importance of regular protein consumption
Some time ago, Future Concepts popularised the theory that it was neither necessary to eat a huge quantity of protein to experience respectable levels of growth, nor to split it up evenly throughout the day. It was just the opposite. These ideas went against the grain of established wisdom. However, as time has passed and other studies have been carried out, it would appear that they may be valid and even advanced.
It is a matter of ingesting protein in cycles. This means establishing a specific program of scheduled ups and downs in the rate of consumption. To me, this was a common sense theory with sound reasoning. One must, however, have the relevant technical information at their disposal to fully grasp it.
As you will probably know, Future Concepts has been studying the positive results for the immune and cardiovascular systems derived from gains in lean body mass.
Proteins are the solid base of muscle structures. It is, therefore, essential to ensure these structures increase protein synthesis. Future Concepts proposes a variation in protein consumption to do so. The strategy is based on making full use of homeostasis, the set of processes aimed at maintaining normality and balance internally. These processes are designed so that despite any shock or defect in the system, the body will be restored to inner balance.
To make things simple for readers, whenever the body has too much of a nutrient, it disposes of it and temporarily cuts down absorption. Whenever it has too little of the nutrient it absorbs more and stores more than it normally would. For instance, it has been confirmed that consuming a large quantity of amino acids gently raises the rate of protein synthesis. However, this rise in anabolism only lasts between half an hour and two hours after consumption. From then on, the rate starts to fall until hitting zero, despite the administration of further amino acids.
No matter how much you repeat the process and cram amino acid into the system, you can not boost the increase in protein synthesis. The muscle will become less sensitive momentarily to amino acids due to overexposure. Anabolic activity will, therefore, not increase either because of it. 

The variable sensibility of muscle receptors
There is no simple explanation as to why muscles become less sensitive to amino acids after prolonged exposure to them. It seems, however, that the continuous arrival of nitrogenated substances de-sensitises them, leaving just two ways to restore their sensitivity – fasting and training.
The most probable reason for proteins in the muscle cells causing them to grow is that the cells have special receptors for amino acids. For instance, scientists have discovered receptors for leucine in the muscles. Therefore, some amino acids, such as leucine, but not all, can operate similarly to hormones. This means that when it reaches its particular receptor, the eukaryotic initiation factor 4E (eIF-4e) fosters proteins synthesis.
The problem is these receptors are not very sensitive and need large amounts of protein to stimulate them. To do so is referred to as creating a state of hyperaminoacidemia. According to studies, however, they soon revert back to low levels shortly after being activated. This means their anabolic life is short-lived. Their operation at a low rate explains why they remain insensitive even if amino acids are still in the blood.
It has been proved there are two specific times when they are at the height of sensibility to amino acids. These are in first thing in the morning, when the muscles have not been exposed to them for hours, and just after training, when the exercise accentuates their extreme sensitivity to amino acids.
That is why Future Concepts has created a specific preparation, WP 11, to be taken after training. Due to the nature of WP 11, the company suggests two very brief but intensive training sessions per day to trigger sensitivity to amino acids. This doubles the ‘anabolic window,’ and prevents you from engaging in the excessively long training sessions which overtraining induces.
Future Concepts appear to have scientific evidence to support its theory regarding the restoration of sensitivity to the muscles. It has been proved that after several hours without eating, the ingestion of protides upon waking up provokes an increase in protein synthesis (anabolism) which can not be equalled during the rest of the day. This is with the exception of the period following training where even more protein is synthesised.
Various studies have confirmed that the response of receptors in the muscles depends on the dosage and type of protein. They have confirmed that slow-release proteins do not have an anabolic effect and that 30g of protein, considered a normal dose by many, is not enough to stimulate the receptors either. These factors should all be borne in mind, the type of protein, quantity and moment of consumption can be scheduled to produce a burst of absorption and protein synthesis which will lead to greater muscle growth. 

In practice
As in the case of carbohydrates, the acquisition of a gradual rate of amino acids released into the bloodstream is advisable. Otherwise, too much will be converted by the metabolism into a source of energy or steered in the direction of fat stored.
On the whole, knowledge of the elements which foods comprise and their biological behaviour within the body, make us more selective of what we eat. It is, however, that very knowledge at present that allows us to know that certain nutrients or part of them perform certain biological functions which go beyond that of simple nourishment. This is of great importance to anyone who wants to extract full benefit from their genetic potential for growth or to simply stay healthy.
The Future Concepts strategy includes the division of training into numerous brief but intense sessions in which each muscle is assailed separately. Such a focus is not convenient for the majority who can only go to the gym once per day. Nevertheless, it is clearly effective for those who can. It is then supplemented by the consumption of ergoceuticals, preparations designed by Future Concepts to boost muscle growth.
Ergoceuticals are not conventional supplements because they contain compounds which stem from nutritional sources but are highly active as biological elements.
Only two of the ergoceuticals are of nutritional value. The others are designed solely to foster certain endocrine functions, support anabolic functions of the body or to prevent it from catabolism. However, the two to be proposed also contain essential proteins and amino acids for muscle growth as well as the capacity to perform the aforementioned functions. These two ergoceuticals are WP R10 and WP P11.
The former is fundamentally designed to prevent catabolism. It can be used at any time of the day for it contains a compound comprising three different sources of protein. These are whey, which has been concentrated and isolated to form a concentrated whey isolate, caseinates and egg. WP R10 is high in anti-catabolic properties for the amino acids steadily enter the bloodstream at regular intervals for several hours following ingestion.
Proteins constitute 50% of the total and incorporate 30% of complex carbohydrates, maltodextrins, those which release amino acids slowly and gradually. Seven per cent of the supplement is made up of unsaturated fatty acids, amongst which are conjugated linoleic acid (CLA), omega 3 and medium chain triglycerides (MCTs.)
Besides the three macronutrients, several compounds are incorporated into WP R10 which support the digestion, absorption and the metabolization of amino acids and peptides. These are digestive enzymes, quercetin, lysophosphatidylcholine and pyridoxine respectively. It also contains compounds including substances such as HCA to prevent lipogenesis, the formation of fat. They maintain insulin levels stable and combat lyase citrate, the enzyme which turns glycides into adipose tissue. Lipolysis is encouraged and energy generated by the addition of elements such as L-tyrosine.
WP R10 also contains elements, besides vitamins and minerals, which support anabolic functions and foster hormone release. These components keep testosterone, IGF 1 and growth hormone levels high. The corresponding elements are, in respective order, acetyl-L-carnitine (ALC), ornithine alpha-ketoglutarate (OKG) and ketoisocaproate (KIC.)
WP P11 has a high anabolic capacity and contains even more protein, a total of 59%, than WP R10. It’s formula is deliberately different to that of WP R10 as it is designed to be taken first thing in the morning or immediately after training. This is when the muscles reach their peak of sensitivity to amino acids. For instance, the proteins come from whey isolates only, consisting of short peptides which rapidly enter the bloodstream and produce a surge of hyperaminoacidemia. This triggers anabolism right at a time when muscle receptors are incredibly sensitive.
WP P11 contains 30% carbohydrates. However, these act exceptionally fast and possess a glycemic index of 100. Dextrose, with a value of 100, is included to promote maximum insulin secretion.
Fatty acids are restricted to those of omega 3 and constitute just over 2% of the WP P11 formula. Studies show these to be the most beneficial in terms of boosting anabolic functions and raising sensibility in the muscle cells to insulin. That is why they have found their way into the WP P11 formula.
WP P11 has considerable anabolic properties and injects a shot of amino acids just when muscles are at the height of sensibility to such substances. These times are first thing in the morning or after training. The effects are amplified by several specific elements which boost hormone levels to increase growth. As previously observed, they accentuate insulin secretion which is essential at the times recommended for taking WP P11, as well growth hormone, testosterone and IGF 1, the insulin-like growth factor.
However, Future Concepts has added further ingredients to WP P11 to counteract catabolism, which tends to surface as a consequence of intense physical exertion. There are several elements which put those of catabolism out of action as well as erect the antioxidant barrier against free radicals. This consists of glutathione, acknowledged as the human body’s most powerful antioxidant, lipoic acid, N-acetyl-cystine and ascorbic acid.
Future Concepts does not overlook any field of biology. Therefore, last but not least, it has incorporated a set of essential substances to generate the re-construction of tissues and support re-building processes. Incidentally, these processes experience a phase of acceleration just after a hard training session. That is why Future Concepts has incorporated substances such as glucosamine sulphate into WP P11, which stimulate the repair of both cartilage and connective tissues, and others, such as silymarin, which reinvigorate the liver.
All in all, Future Concepts’ WP P11 is the perfect bodybuilding formula to take both upon starting the day and completing a training session. This is because it is precisely designed to derive the full benefits from the heightened sensitivity of the muscles to amino acids which occurs at those times. Take one dose diluted in water, or two depending on how much you weigh, and another two just after training. This will boost your rate of muscle growth immensely.
WP R10 is the best means of supplying the body with all the essential elements for keeping the metabolism stable and fighting off catabolism throughout the day. One dose of WP R10 mid-way between breakfast and lunch and a further dose in the afternoon will prevent structures within the muscles being ravaged by catabolism. 

Summary
It is true that protein is as important for muscle development as weight training. If you are capable of trying out new programs and training methods, then what makes you think that any old type of protein will be enough for you to get spectacular results? Experts say that 80% of muscle tissue development stems from nutrition. That obviously implies protein.
But as we have seen, there are proteins and then there are proteins.
Open your eyes to the latest scientific discoveries in the field of biologically-related nutrition. You will see that the ergoceuticals produced by Future Concepts are the most up-to-the-minute as well as their method of scheduled protein intake.
Follow their advice and take advantage of their ergoceuticals. You will see your muscles grow like never before.