Category — Casein protein

Men’s Fitness magazine (June/July 2009, page 31) gives a great rundown of the best protein bargains at the supermarket. They took 12 of the most popular protein sources and listed their average cost per 10 grams. Here are their findings:

1. Black beans – $.13
2. Turkey – $.14
3. Chicken breast – $.24
4. Eggs – $.26
5. Whole Milk – $.30
6. Ground beef – $.34
7. Ham, boneless – $.40
8. Cheddar cheese – $.43
9. Peanuts – $.44
10. Sirloin steak – $.69
11. Cottage cheese – $.96
12. Soy milk – $1.26

My diet revolves around items two through four. Organic milk could be a better option for those who don’t drink the whole kind. Stonyfield Farms makes a good organic, fat-free product.

Since I’m not a big fan of cottage cheese I’ll often eat yogurt as a replacement. Foods like ham, sirloin steak, and ground beef are considered a “treat” for me—hence which is why they are some of the more pricier protein sources.

What about you? What protein sources do you eat the most from this list? Which ones were left out?

I have a friend who has a contact in the sports nutrition industry. Now the contact has never told him who he works for but let’s just say he’s urging my friend to stick to well known brands when it comes to supplements.

He said that the whey protein they were manufacturing was nothing more than placebo. In essence it does nothing for you. In the end your best bet is to stick to names like GNC, Met-Rx, Myoplex, and Cytosport.

It really makes me think about how many protein bars or shakes I’ve consumed that have fallen short of the protein content that was listed on the wrapper. Or worse, contained no protein at all. That’s why it’s important to rely on food sources for protein and use supplements as nothing more than that — a supplement to your diet.

Met-Rx has really cornered the market when it comes to meal replacement and protein bars. They ususally have the best tasting products and these bars are no exception. The Big 100 Colossal Meal Replacement Bars come in four flavors (Super Cookie Crunch, Crispy Apple Pie, Peanut Butter Caramel Crunch, and the brand new Peanut Butter Pretzel). You could probably pick anyone of them out of a hat because they all taste great.

Depending on the flavor each bar has 31 or 32 grams of protein via Met-Rx’s exclusive Metamyosn protein blend consisting of whey isolate, whey concentrate, milk protein, egg whites, and L-Glutamine. They also contain between 10 and 40 percent of the recommended daily value of selected vitamins and minerals.

Let it be known that this is a true “meal” bar packing 410 or 420 calories per serving. People looking to gain lean muscle mass can replace a meal with one of these bars. Those looking to bulk up and make serious gains may want to combine this bar with their meal or use it as a snack between meals.  The only drawback to this bar is that the four flavors average 14 grams of fat per bar and 25 grams of sugar. Now, if you’re consuming a well-balanced diet then it shouldn’t be a problem. However, if you’re already consuming enough fat then you may want to look elsewhere.

Overall you’re probably not going to find a better tasting bar on the market today that packs this much quality protein.

Rating: 4.5 / 5

Serving Size: (Super Cookie Crunch flavor) 1 bar, Calories: 410, Total Fat: 14 g, Saturated Fat: 8 g, Cholesterol: 5 mg, Total Carbohydrates: 43 g, Dietary Fiber: 3 g, Protein: 32 g

Any protein, whether it be whey, casein, or soy is made up of amino acids, which are the building blocks of muscle.  However, that’s where the similarities end. Here’s a brief description of the differences between the 3 main types of protein:

Whey – This protein absorbs the fastest and contains the most concentration of amino acids. Consumption is ideal immediately after a workout or activity to replenish the muscles.

Casein - This protein derives from milk and has the highest amount of glutamine (the most abundant amino acid found in your muscles).

Soy – A product of soybeans, it is considered the “complete protein” because it provides all of the essential amino acids and isoflavones (which may help reduce cholesterol).

Ideally, an athlete or someone looking to increase muscle mass should get an equal amount of protein from each source and strive for at least 1.5 grams of protein per pound of body weight each day.