The Difference Between Various Kinds of Protein Supplements

Flip through any exercise magazine and, judging by all the attention protein supplements get, it appears protein and fitness somehow go hand-in-hand . And it is true: Protein can help promote a healthy weight and help muscles recover after a good workout. But what exactly is protein, and when it comes to supplements, which type of protein is best? Read on to learn about the different sources of protein powder and which ones stand apart from the rest.

Source: The Ultimate Guide to Protein Supplements

Because isolates are further processed to remove sugars (like lactose), carbs & fats so isolates are good for those who are lactose intolerant.  But pointless for everyone else, and does not digest faster.  Concentrates still have sugars, carbs, and fats. And typically taste better than isolates.

The article incorrectly states that lactose is indigestible for some, but it’s not because it’s an allergen. It is still an allergen, but the reason for it being indigestible is a lactose intolerance, not a milk allergy. Both casein & whey, regardless of concentrate or isolate form, are allergens.

Casein is grittier tasting compared to whey. Casein also takes longer to dissolve, and makes your shakes thicker compared to what an isolate would.

Why Don’t I Look Like My Goal Physique Yet?

There are only so many things you can control in life, and your genetics isn’t one of them. Aside from hitting the gym and plastic surgery, you have little say over how your appearance turns out—and even then, you may have less control than you think.

Source: Why Don’t I Look Like My Goal Physique Yet?

Do it for your health, not your looks.  You can shoot for both, but the former is more important.

How Does Lung Capacity Increase?

Alveoli are the sites in our lungs where oxygen moves from the air to the blood stream.  You can do things like smoking, which damages the alveoli to give you bigger open spaces with less surface area. Less surface area means less efficient. Things like diabetes, or high blood pressure, can cause the space between the alveoli and the blood vessels to increase, making it harder for oxygen to diffuse across and decrease efficiency.

You can’t increase alveoli/surface-area because your lungs are already packed full of them. Thus, you can’t decrease diffusion distance because the space is already as thin as it can be. You can’t increase total volume of your lungs because their size is limited by your ribcage.

The best you can do is just avoid things that make them worse. However, you can increase efficiency of the cardiovascular system which works with the lungs.

There are other things that effect the total picture of “increase stamina” such as increasing stored glycogen in the muscles or increasing one type of muscle fiber and decreasing another type of muscle fiber that is better suited to the activity you are performing (such as for long distance running you will increase Type 1 muscle fibers and decrease Type 2 muscle fibers).

TLDR: Your body becomes more efficient. The blood cells that carry oxygen work better after doing cardio for a while.

How does compare to trying to increase time you can hold your breath?

Holding your breath isn’t the same as cardio. You feel the need to breathe when you have too much carbon dioxide (CO2) in your system, instead of not enough oxygen.

You can train your mind to ignore higher levels of CO2 to pretty absurd degrees.  Another trick is to hyperventilate 3 times before holding your breathe. This rids your body of more CO2 than usual, allowing you to hold your breath for a longer amount of time.

Your lungs never really expand past peak capacity, your body simply uses the air more efficiently.