, ,

Precision Engineered Whey Protein – Yay or Nay?

precision engineered whey protein

In the world of whey protein, there’s a lot of debate over which one is the best. Source of protein, amount of protein per serving, and costs are amongst the main topics for consideration.  Let’s take a closer look at one company today and complete a Precision Engineered whey protein product review. A quick internet search will help you see that Precision Engineered products have mixed reviews. As a dietitian, I’ll be focusing on the nutrition facts of the product and ignore commenting on taste profiles and palatability. You can be the judge on that front.

 

Nutrition Facts Breakdown, on average:

 

Precision Engineered Whey Protein Isolate (Hardcore Series, vanilla)

– 1 scoop, 36grams, Protein 30g; Carbs 3g; Calories 140

 

Precision Engineered Whey Protein (vanilla)

– 1 scoop, 24grams Protein 18g; Carbs 2g; Calories 93

– 1.5 scoop, 36grams Protein 27g; Carbs 3g; Calories 140

 

You’ll notice that the hardcore series offers a minimal amount of added protein when the amount is adjusted between the two products. Don’t let sneaky marketing with the use of words like “hardcore” get to you. If there is a huge price difference between the two products, get the cheaper one because nutritionally, they’re practically identical.

 

How Much Protein is in Common Foods?

Here is a list of common foods and their respective protein content:

Food Group Food Protein Content
Meat and Alternatives Beef sirloin steak, 75 g 26 g
Tofu, firm, raw, 75 g 21 g
Pork tenderloin, 75 g 21 g
Chicken, skinless breast, 75 g 20 g
Tuna, canned light, 75 g 19 g
Eggs, whole cooked, 2 large 13 g
Kidney beans, boiled, 175 mL (¾ cup) 12 g
Lentils, boiled, 175 mL (¾ cup) 13 g
Almonds, 60 mL (¼ cup) 8 g
Peanut Butter, 15mL (1 tbsp) 4 g
Milk and Alternatives Cottage cheese, 125 mL (½ cup) 15 g
Cheddar cheese, 50 g (1¾ oz) 12 g
Milk, 250 mL (1 cup) 8 g
Yogurt, 175 mL (¾ cup) 8 g
Grain Products Whole-wheat pasta, cooked, 125 mL (½ cup) 4 g
Whole-wheat bread, 1 slice 3 g
Brown rice, cooked, 125 mL (½ cup) 3 g
Oatmeal, prepared, 175 mL (¾ cup) 3 g
Vegetables and Fruit Potato, with skin, cooked, 125 mL (½ cup) 5 g
Broccoli, cooked, 125 mL (½ cup) 2 g
Butternut squash, cooked, 125 mL (½ cup) 1 g
Banana, raw, 1 medium 1 g
Apple juice, bottled, 125 mL (½ cup) 0 g
READ  How Eating Breakfast Helps You Lose Weight and Keep It Off

 

Some reviewers of Precision Engineered Whey Protein complain that this product doesn’t have enough protein and concludes that hence, the product is less effective for building muscle. I offer an example to look at this from a different perspective:

  • 180 lb (81.8kg) male athlete that trains intensely almost daily requires about 1.2-1.5g protein per kg body weight per day = 98 to 123g protein per day
  • 3-4 scoops of the hardcore series or 4.5-6 scoops of the original provides this amount

 

Alternatively, the same amount of protein can be easily achieved through regular food intake:

  • Breakfast: ¾ cup Oatmeal + 2 Eggs + 1 cup Milk = 27g
  • Morning Snack: ¾ cup Yogurt + 1 medium Banana = 9g
  • Lunch: 2.5oz Chicken Salad Sandwich (2 slices bread) = 26g
  • Afternoon Snack: ¼ cup Almonds + ½ cup Apple Juice = 8g
  • Dinner: 5oz steak + 2/3 cup Mixed Vegetables + 1 cup Rice = 58g
  • TOTAL PROTEIN INTAKE = 128g

 

There is no evidence to support that protein intake above 1.7grams per kg body weight per day is beneficial or necessary to support training (unless you’re a growing adolescent athlete, then up to 2.0g/kg is acceptable). If too much protein is taken, there is a risk that not enough other nutrients such as carbohydrate, fat, vitamins, and minerals are taken. It’s a common misconception that more protein helps build more muscle, but in fact, additional calories coming from any source gets stored as fat. Hence, I think this product has sufficient protein.

 

In fact, my concern lies in the low carbohydrate content. Current research tells us that the optimal recovery food post workout is a combination of protein and carbohydrate. This product has barely any carbohydrate. Post exercise recovery is optimized when approximately 20grams of protein is taken, regardless of body weight.

READ  How Much Sodium Per Day is Healthy?

 

One solution is to mix the Precision Engineered whey protein powder (1 scoop provides 24g protein, 2g carbs) with 1 cup milk instead of water. This would bump up the nutrition to 32g protein and 14g of carbohydrates to promote better recovery since the carbohydrate can be used for fuel, reserving the amino acids from the protein for rebuilding muscle.

 

Alternatively, you could eat a sandwich made with 2 slices of bread and 2 tablespoons of peanut butter, with 1 cup of milk which would provide a total of 22g of protein, 45g carbohydrate.

 

If you ask me, the food option is a more natural and cheaper option that provides an amount closer to what post exercise protein needs are without going over as well as additional carbohydrates to reserve the amino acids for muscle building instead of being used up as fuel.

 

References:

Jeukendrup, A. (2010). Sports Nutrition From Lab to Kitchen. In A. Jeukendrup, Sports Nutrition From Lab to Kitchen (pp. 78-79). Aachen: Meyer & Meyer Sport (UK) Ltd.

Health Canada. Canadian nutrient file (CNF) , 2007. Accessed June 28, 2010.

www.MyFitnessPal.com

Photo courtesty of www.vitaminworld.com