what is clear protein? how does clear whey stack up against plant protein?
by gramms
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clear protein is a type of whey protein isolate that undergoes a unique filtration process, resulting in a leaner, lactose-free version. the end result, when mixed with water, creates a clear protein drink that's gut-friendly and light on the stomach because the carbohydrate and lactose content has been reduced to zero. gramms clear protein features the lightest possible ratio of calories to protein at 4:1 -- this makes it an ideal protein choice for those following a keto or paleo diet that is low in sugar and carbohydrates.
when formulating gramms, we opted for clear whey protein as opposed to plant protein after digging into the research on the digestibility and bioavailability of the two different types and comparing our findings. here's a glimpse of what we learned:
while both whey protein and plant protein offer valuable benefits, whey protein has been found to have several advantages in peer-reviewed studies over plant protein in terms of muscle protein synthesis, amino acid profile, and bioavailability.- Muscle Protein Synthesis (MPS): Whey protein has been shown to stimulate greater MPS compared to plant protein. A study published in the "Journal of the International Society of Sports Nutrition" found that whey protein supplementation resulted in a significantly greater increase in MPS compared to soy protein in young men after resistance exercise.
- Amino Acid Profile: Whey protein contains all essential amino acids in optimal ratios, making it a complete protein source. Research published in the "British Journal of Nutrition" compared the amino acid profiles of whey protein and pea protein and found that whey protein had a superior amino acid composition, particularly in essential amino acids like leucine, which is crucial for muscle protein synthesis.
- Bioavailability: Whey protein is more rapidly digested and absorbed compared to plant protein sources, resulting in higher levels of amino acids in the bloodstream. A study published in the "Journal of the American College of Nutrition" compared the postprandial amino acid responses of whey protein and pea protein and found that whey protein led to greater amino acid availability and utilization by the body.
- Leucine Content: Whey protein is particularly rich in the branched-chain amino acid leucine, which plays a key role in stimulating muscle protein synthesis. Research published in the "American Journal of Physiology - Endocrinology and Metabolism" compared the leucine content and anabolic signaling effects of whey protein and soy protein and found that whey protein induced greater activation of muscle protein synthesis pathways due to its higher leucine content.
- Digestibility: Whey protein has a higher digestibility score compared to many plant protein sources, meaning it is more easily digested and absorbed by the body. A review published in the "Journal of Food Science and Technology" compared the digestibility of whey protein and various plant proteins and found that whey protein had superior digestibility and absorption kinetics.