I've been doing some additional reading, probably just enough to get myself in trouble. I gather there are differences of opinion in this area. Let me summarize what I've read, and I would very much appreciate comments from all of you.
As I read the label, Sport Pharma is a combination of fast digesting and slower digesting proteins (and I add cottage cheese, which is a slow digesting protein). It also has very few carbs. I've been reading a T-Nation review of a protein product called Surge, apparently designed specifically for PWO. Surge and T-Nation apparently have the same parent company, which they acknowledge. A review of the Surge product is done by an "independent" reviewer. The review can be found at (
www.t-nation.com/readTopic.do?id=459463). The review claims that Surge contains whey protein hydrolysate, as opposed to whey protein isolate. I have no idea what this means, whether it is manufactured differently or what, but the review claims that the protein hydrolysate gets into your cells faster ("isolate has an absorbtion time one-third longer than Hydrolysate . . . my advice is not to waste cash on isolate because whey concentrate is cheaper and will suit your needs as well if you are looking for an inferior product"). And Surge also contains 49 grams of carbohydrates, which is said to contribute to this faster replenishment. A third factor, BCAA chains of amino acids are found in both products. The promised result with Surge is that you get faster muscle gaining results with a Surge shake PWO than with PWO shakes that contain a mixture of proteins like SportPharma. If the logic of a PWO shake is to replenish the muscle ASAP, using Surge would seem to make sense.
What is not answered is how great a difference does this make? Assuming I work out reasonably hard (I am following the programs in New Rules of Lifting), I am wondering if the PWO shake i drink will make much of a difference assuming I eat well, or if the PWO shake is, pardon the expression, just the icing on the cake?
I have two related questions: One is whether others more expert than I agree that there are advantages of the protein hydrolysate vs. protein isolate vs. protein concentrate? I like to get second opinions even after reading the opinion of an independent reviewer. My second question is whether there is an advantage of my adding carbs to my PWO shake? If carbs belong in the PWO shake, should I add some "fast carbs" to the SportPharma because it contains very few? I've read about maltodextrin and glucose as the carbs to add. As I noted in my original post, I mix the SportPharma (or ON which I was buying before discovering the less expensive SportPharma) with 1% milk, pomegranate juice, blueberries, a banana, and cottage cheese. I have no idea how many carbs this adds, or if they are the "right" carbs. One responder to the T-Nation article wrote that he adds simple sugar. So, second question is also, if adding carbs to the PWO protein shake is indicated, are the carbs in the 1% milk, blueberries, banana and cottage sheese sufficient or should I be adding something extra ("faster carbs")?
I gather Surge is pretty expensive. I suppose I could take Surge PWO and take the SportPharma protein in the morning, where the mix that includes the slower digesting proteins would last through the day. (Actually, I read where the recommended way to take Surge is one scoop diluted in one liter of water drank during the workout, followed by an identical shake drank PWO). I quote the following from the T-Nation article, "The fact that it is as dilute as it is ensures that it will be quickly taken up and utilized by the body. The goal PWO is to spike insulin (so as to reduce cortisol levels) and shuttle the amino acids into the muscles you just worked out. From there 1 to 1.5 hours later you should eat a whole food P+C meal." The writer states that protein shakes with casein (I assume adding the cottage cheese has the same effect) "slows/delays gastric emptrying. That's the exact opposite thing you should be trying to do if you're trying to enhance protein synthesis and reduce cortisol levels." With all the stuff I add to my shake, it is pretty thick, probably slows gastric emptying. I'd never thought about gastric emptying, to tell the truth. Again, this seems logical, but what do others think?
Finally, a third question, regarding the PWO meal. My wife and I have been eating a field green salad with chicken or turkey breast on days we work out. I'm wondering if I should add a few slices of whole grain bread to get the carbs recommended. My wife, who is trying to reduce body fat, is not interested in these extra carbs.
I hope this is not asking too much, and that these questions are of interest to others. I think it's fun to learn, and I appreciate the replies of those who have been studying this much longer than I have.
SportPharma when protein
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