Categorized | Fitness, Nutrition

Protein Supplements, a Necessary Evil – Part 2.

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Protein Quality

In order to have good protein, you have to have all the essential amino acids in the proper proportions. If one or more amino acid is not included in the right amount, the protein is incomplete. Diets that are very low in protein or that are very restrictive in the types of protein consumed (e.g., vegetarian diets) may not provide complete protein.
There are nine essential amino acids, and there exist an optimal level for each amino acid. In a  protein source the amino acid with the lowest level is considered the “limiting” amino acid for that food and determines how good the protein is.Optimal levels for amino acids are based on the following amino acid profile recommended by the Institute of Medicine’s Food and Nutrition Board:

Essential Amino Acid

mg/g of Protein



















That being said, a lot of people believe that whey protein is the wrestler’s ideal protein source because it is absorbed quickly by the body and can be used to supply energy pre-, during-or post-match. This quick absorption will give you more energy and will help you outlast your opponent on the mat.

Whey protein can also improve your mental function. After a hard match or training session, whey protein will give your tired and damaged muscles the protein they need to recover.

But while whey protein is beneficial in some settings, we do not always need protein to be absorbed right away.

Here is a potential protein plan – imagine that money is not an issue and you are disciplined enough to follow such a regimen:

  1. A fast-acting whey protein first thing in the morning and 30 minutes before workouts
  2. A recovery product containing protein plus carbohydrates immediately after workouts
  3. A moderately-digested egg protein in between meals.
  4. All-casein protein at bedtime for sustained amino acid delivery throughout the night while you sleep.

Therefore just using whey protein is not optimal, nevertheless very realistic option and at this point in our research we are true beginners to protein so less walk before we run and stick to whey protein for now.

After doing a small bit of research online, a lot websites seem to recommend:

But more importantly, anywhere you look, this product gets nothing but the best reviews. Let’s take a look at the product.

Say you buy:
Optimum 100% Whey Protein, 5lbs @ $41.99
Container Size: 5 Lbs
Serving Size: 1 Scoop
Servings Per Container: 74

1 scoop = 24 grams of protein

There are 74 scoops in the 5-pound container. Therefore you have 1776 grams of protein in a container.

In a month you will need, according to our previous research, about 3630 grams of protein (121g*30days). So, you might as well buy the 10 pound container at $79.99 with 3552 total grams of protein.

If you only used the shake to provide for your protein then you should take about 5 scoops during the day = 120 grams.

The total fat of 5 scoops = 7.5 grams
The total calories of 5 scoops = 650 grams
The total cost of 5 scoops = $2.58

If after reading this, you feel I am telling you to only eat protein in powder form then you have completely misunderstood the article. Read it again.

Using protein supplements saves money on most occasions. They also allow room for other foods that we crave and need, while helping the body to become stronger.

3 Responses to “Protein Supplements, a Necessary Evil – Part 2.”

  1. Andre says:

    I started taking the protein supplements immediately after my workouts and taking creatine (creakic) every morning with breakfast 2 months ago when Roberto first mentioned the benefits to me. I have also been avoiding all the foods on the “bad foods” list for a week now. I also make sure to track what I eat and stay on the upper limit of my caloric restrictions according to the scale on the lehigh wrestling diet. Over the past 2 months I have noticed significant changes in my performance and body composition, I recover from workouts much quicker and feel fresh for the next day. before, one good circuit would leave me sore for days.I have also shedded fat and gotten a good deal stronger.
    I will repost after following the diet for 2 months.

  2. A Word of Advice: Use milk. I tried mixing it with water and it didn’t taste that good. With milk I actually liked the way the Vanilla Ice Cream flavor tasted. You may want to buy two 5 lbs containers of different flavors as well, so that you don’t get bored of the same taste. The 10 lbs container should last two months as you probably will have other source of proteins in your diet. Currently I am having 2-3 scoops (2-3 shakes per day).
    I also had this shake before and after the Circuit of the Week: “Barbara” and I felt really good!
    I definitely recommend it.!