Whey protein alternative?

Question

hey guys. lately i havent had enough money to buy a protein shake but Ive been drinking powdered milk (skimmed) instead. It has:
Fat 0.25gr
PRotein 7.6gr
Carbs 13.3gr
Serving is 25gr
And I ussually have four servings of this ( about 50gr carb and 30gr prot)
Well my questions is: Is this good for me? Is this recommendable?
What are the goods and bads of this? As far as I can see its only good, it has proteins, carbs and almost no fat but I heard somene say taht cabrs in milk are baaaad.
thanks a lot in advance guys!

Answer 1

I hope this helps!
III. Supplemental Sources of Protein
As more and more Americans (especially athletes and other diet-conscious groups) gain increasing insight into the growing base of research demonstrating the prime importance of protein. In the early 1980's, consumers began examining and testing supplemental sources of protein; that is, protein in addition to that found in foods normally consumed during the traditional three meals a day. While recommending greater reliance on fish and egg whites (in an effort to avoid cholesterol problems associated with whole eggs, and many red meats), health advocates began looking at "foreign" products such as soy as well as at powdered whey protein supplements found at first only on the shelves of health food stores.

Along with this new interest in alternative/additional kinds of protein, which occurred concurrently with a turning away from the everyday American "meat and potatoes" diet, research began looking at the vibrant muscular health of bodybuilders and other athletes who maintained lean muscle tissue health (as well as enviable physiques). These people seemed to thrive not only by eating a diet rich in protein, but in spreading out protein consumption among several small meals. Some muscle stars of yesteryear even disclosed that they would set their alarms for 2:00 a.m., then reach by their bed for a previously prepared turkey breast sandwich and glass of skim milk!

Through studies and research, nutritional scientists discovered what bodybuilders intuitively knew but perhaps could not have articulated: consuming precise amounts of protein throughout the day and night 1) topped up their amino acid pool; which 2) provided fuel to their liver for nightly gluconeogenesis without catabolizing their hard-earned muscle tissue; thus enabling them to 3) remain in the positive nitrogen balance required to 4) maintain lean muscle tissue health.

Fat content of protein sources

Source Serv. Size Cal. Protein Grams Cal% Prot. Fat Grams Cal% Fat
Egg (Average, whole) 1 70.9 5.8 33% 5.3 67%
Egg White (Average) 1 14 3.5 100% 0 0%
Milk (Nonfat, Vitamin D Enriched) 1c. 90 9 40% 0 0%
Beef T-bone Steak (lean, choice grade, broiled) 3.5oz. 221.3 30.2 55% 10.2 41%
Beef Sirloin Steak (lean, choice grade, broiled) 3.5oz. 205.4 31.9 62% 7.6 33%
Pork (lean cuts, roasted) 3.5oz. 234.2 27.8 47% 12.8 49%
Ground Beef (lean, med-rare) 3.5oz. 283.8 24 34% 20.1 64%
Beef Chuck (lean, choice grade, braised) 3.5oz. 212.3 29.8 56% 9.4 40%
Halibut (broiled) 3.5oz. 169.7 25 59% 6.9 37%
Salmon (broiled or baked) 3.5oz. 180.6 26.8 59% 7.3 36%
Chicken (breast, no skin, roasted) 3.5oz. 165.7 24.8 59% 6.5 35%
Turkey (flesh only, roasted) 3.5oz. 168.7 29.1 69% 5 27%
3.5oz. = 99.4 grams

High quality whey protein supplement
Designer Whey from NEXT Proteins 3.5oz. 380 73 73% 3.6 8.5%

Why the body needs frequent protein replenishment

Amino acid pools provide amino acids for the protein synthesis necessary to create/repair/rebuild muscle, skin, hair, nails and other tissues. Amino acids are constantly lost in sweat, urine and feces. Some are also used for fuel during exercise.

The pools must be replenished either from the breakdown of body tissues (obviously not desirable) or the consumption of dietary protein. As the bi-directional arrows between body protein and amino acid pools in the diagram indicate, the pools are in constant turnover, necessitating the consumption of protein at regular intervals.

Diagram of Amino Acids and Protein Metabolism


Supplemental protein sources

Here is a glance at three alternative sources of protein relied upon, to a lesser or greater degree, by health-conscious Americans over the past two decades. The BV of each is a primary indicator of the overall quality of the protein. Other facets to be taken into consideration include ease of preparation, convenience of consumption, fat content, cost and peripheral benefits.
It should not be assumed that these three are the sole sources of supplemental protein.

An examination of all sources is beyond the scope of this Report. The following chapters feature an in-depth exploration of the components, bioactivity and health benefits of a promising source of protein: whey.

Soy: BV = 74

Soy protein is derived from the soybean, a plentiful vegetable, making soy a relatively inexpensive way to obtain protein. Soy's protein content (its amino acid profile) complies with the minimum standards set by the World Health Authority for adults. However, it does not meet the requirements for infants and young children. Consequently, L-methionine and sometimes L-taurine are added to commercial soy products.

On the benefit side, soy has been found to help combat cancer, thanks to its naturally occurring phytochemicals. It also plays a part in lowering cholesterol, although not as much as whey in several animal studies. On the debit side, soy has poor levels of BCAAs and essential amino acids compared to whole egg or whey. Soy is also low in minerals; particularly calcium and phosphorous.

Recently soy protein isolate was studied head to head in hard training individuals

Egg White: BV = 88

Egg white has a measurably higher BV than soy. A major problem associated with eggs, however, is salmonella. To assure the absence of deadly salmonella, egg whites must be cooked at a high temperature, which compromises the quality of the protein. The heat process denatures protein, making it harder for the body to digest, absorb, utilize and retain this important nutrient.

Whey = 104

Proteins with the highest BV have been shown to be the most growth-promoting and muscle-building sources, making whey with a BV of over 100 an exceptional protein. Whey surpasses whole egg protein, which serves as the reference protein at 100%.

Certain combinations of whey and other products attain even higher scores than whey's 104. For instance, a combination of 70% whey and 30% potatoes produces a score of 134. Below that, a mixture of 75% egg protein plus 25% milk equals a BV of 118.5.
Nutritional Value of a Number of Dietary Proteins

Food Protein Biological Value (BV)
Whey (lactalbumin) 104
Whole egg 100
Cow's milk 91
Beef 80
Casein 77
Soy 74
Wheat 54
Beans 49

Answer 2

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