ALL YOU NEED TO KNOWFROM THE WORLD’S #1
ABOUT PROTEIN SPORTS PROTEIN POWDER BRAND
1 WHAT IS PROTEIN?
2 WHY DO I NEED it?
WHYARECOMPLETE
3 PROTEINS IMPORTANT?
4 WHICH PLANT PROTEINSARE COMPLETE?
5 WHEN TO TAKE PROTEIN?
6 HOW MUCH DO I NEED?
7 which is right for me?

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*Source: Euromonitor International Limited; Consumer Health 2021 edition, Sports Protein Powder category % retail value shares, 2020 data.

1 WHAT IS PROTEIN
Protein is an essential
macronutrient, which are often
referred as building blocks ofthe body. Proteins are complex
molecules made from 20 basic
building blocks, called amino acids.

AMINO ACIDS & BRANCHEDCHAIN AMINO ACIDS
NON-ESSENTIALESSENTIAL

ALANINE

ARGININEHISTIDINE

LYSINEof which are classified as
Essential. For muscle recovery
to occur, all nine of these Essential
Amino Acids (EAAs) must be present
in sufficient amounts. Proteinsare classified as “complete” if theynaturally contain all of the EAAs.
in particular which help tosupport muscle protein
synthesis (BCAAs).

GLUTAMINEGLYCINEMETHIONINEPHENYLALANINEASPARAGINEPROLINE

TRYPTOPHANTHREONINEASPARTICACID

CYSTEINE

ISOLEUCINEVALINE

Non-essential amino acids can bemade in the body.

SERINETYROSINE

LEUCINE

Essential amino acids must
be consumed through our diet,because the body cannot make themon its own.

GLUTAMIC
ACID

93

SOURCE:
Post-Workout Nutrition: What You Need After A Workout

Branched Chain Amino Acids (BCAA’s)
BCAA’s help to ‘switch on’ muscle protein
synthesis (MPS) or muscle building. Note: MPS
can be unlocked when all 9 EAA’s are present.

2 WHY DO I NEED IT?
Protein is essential for all healthy adults
on a daily basis, both active and inactive.
Protein is needed to help many vitalfunctions take place in the body fromstructure, function and regulation. Protein
is involved in thousands of different
functions all throughout the body. Duringphysical activity muscles experience
MUSCLE PROTEIN BREAKDOWN. Muscle
Protein Breakdown is a normal physiologicalresponse to exercise.
Muscle protein breakdown (MPB)
increases with increased intensity andprolonged duration of activity. MPB is thesignal for the body to utilise protein andamino acids to build adapting muscle.

Muscle fibers undergo micro damage
or mini tears this process supports
muscle building over time3

3 WHY ARE COMPLETE PROTEINS IMPORTANT?
Generally we should aim to consume Complete Protein sources as these types
include all nine of the Essential Amino Acids in sufficient quantities. For thoselooking to build and repair muscle, consuming complete proteins where possible can
optimally support muscle protein synthesis for building repairing and recoveringmuscle.
Proteins are classified as “incomplete” if they are low or lacking in one or moreessential amino acids. Incomplete proteins don’t support muscle protein synthesis
to the level of a complete proteins.

COMPLETEPROTEIN

inCOMPLETE
PROTEIN

Meat, Poultry, Fish,Dairy, Eggs and Soy

Single-source or individual plant
proteins, such as Pea, Quinoa,
Buckwheat, Oats, and Seeds

protein pOWder

Use protein powder such as
Whey Protein to supplement
daily protein needs, when protein
needs from food cannot be met.

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4 WHICH PLANT PROTEINS ARE COMPLETE?
Although not many exist there aresome plant-based proteins that arecomplete, such as soy products.
Examples of incomplete proteins
include collagen and single plant
protein sources such as pea, rice,nuts, seeds or beans.

Beans + Rice = Complete Protein
You can form a complete protein if you combine
certain types of incomplete protein sources
together. A great example is combining beans
and rice to make a complete protein.

SOURCE:
Understanding the Basics of Protein
Are All Proteins Created Equal?

55 WHEN TO TAKE PROTEIN?
RECOVERYSTARTS AFTERTRAINING

That’s why it’s important to replenish
energy and support muscle recovery
following activity

48-72HRSMUSCLERECOVERY CANLAST BETWEEN
48-72 HOURS

The best time to take protein does
depend on the individual and theiractivity level

POST-WORKOUTNUTRITION IS
PRIME FUELINGOPPORTUNITY

Post-workout nutrition is a prime
fueling opportunity as muscles are 		
especially receptive to nutrients.

MORNING, DAY
OR NIGHT

Protein can be taken morning,
day or night.

SOURCE:
Understanding the Basics of Muscle Recovery
If you want to understand how much protein we need as we age, read below:
Understanding Protein Needs As We Age6

6 HOW MUCH DO I NEED?
• The amount you need each day depends on you• Protein needs may change based on age, body composition and level 		of activity• In general, protein should make up about 10% to 35% of your total daily
calories. This will vary depending on your individual performance goal

DAILY PROTEIN INTAKE(G/KG BODY WEIGHT)

G/KG
BODY WEIGHTMUSCLE GAIN /INTeNSe TRianing

ACTIVE &ENDURANCETEAM / OTHER
SPORTS

1.4-2.2

1.2-1.4

1.2-2.0
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Try to consume your protein from whole
food sources, if possible. If for somereason you can’t hit your daily protein
target then Protein Supplements such as
Protein Powder is a great option.

FOOD
1STSUPPS
2ND
8Whey Protein and Casein Protein
are dairy proteins derived from cow’s milk. There aredifferent commercially available formats of each. Neither issuperior over another. Find what works best for you, yourschedule, and goals.

Determine the most prominent
protein source in your product.
The first ingredient on anutritional panel is the mostabundant ingredient that is in theformulation at the highest ratio.
SOURCE:

100% Gold Standard Whey relies
predominately on Whey Protein Isolate,a rapidly digesting, pure protein source.

Understanding the Basics of Whey Protein
Understanding the Basics of Casein Protein

97 WHICH PROTEIN IS RIGHT FOR ME?
WHEY PROTEINCONCENTRATE (WPC)WHEY PROTEINISOLATE (WPI)

HYDROLYSEDWHEY PROTEINCASEIN PROTEIN

PLANT PROTEIN

UP TO

UP TO

UP TO

UP TO

PROTEIN %80%
PROTEIN

High quality protein,
generally contains
slightly higher lactose
and fat than WPI& HWP.
• Widely used
• Fast digesting
Promotes muscle
strength andrepairsTo be used before& after exercise

90% 90% 80%
PROTEINPROTEINPROTEIN

Undergoes a filtration
process where some ofthe lactose and fat isfurther reduced.

Highly specialised
filtered WPC or WPI isbroken down into smaller
pieces for rapid
absorption.

Casein is a good choicefor times when nutrients
won’t be available fora while.

• Less fat,cholesterol,carbohydrates
and lactose• Fast digestion
Promotesmuscle strengthand repairs

To be used before& after exercise

OPTIMUM NUTRITION 100%
GOLD STANDARD WHEY
Is a Whey Protein blend
with Whey Protein Isolate
as the predominantsource meaning it has
had excesscarbohydrates, fat andlactose filtered out.

WILL VARYBY PLANT
Most single source
plant-based proteinsare consideredincomplete.
• Sourced fromplant sources• Suited for lactose
intolerant orfollowing avegetarian diet

• Hydrolysed WPI
is the most highly
purified Protein
available• Quick digesting• Slow digesting
protein for overnightmuscle recovery (upto 8hrs digestion)• It’s thick texture
provides versatility inthe kitchen andthe shaker

Promotes muscle
strength andrepairs

Helps to Build &Maintain Muscle

To be used before& after exercise

To be used overnightor used if long gaps
between meals

OPTIMUM NUTRITIONGOLD STANDARD ISOLATE
Is ultra-filtered for
exceptional purity for a
final product that is a fastdigesting complete protein.
Optimum Nutrition would
recommend a whey
protein during the day andcasein protein at night.

Helps to Build &Maintain Muscle
when madecomplete byblending multiple
single sources
To be usedanytimeOPTIMUM NUTRITIONGOLD STANDARD CASEIN
Because Casein is a slow
digesting protein thesustained release makesit suitable for night time
consumption before bed.
Feeding your muscles
overnight.

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