Coffee for the WIN, Fish Oil Rocks, and Why NOT To Run a Marathon

Yes, I've been MIA.  And Chuck Norris rules.

Appears that my time between posting has gone from 1 week to over 2.  Well, since I'm not trying to sell anything, I have two jobs, and apparently a life beyond the gym and blog-o-sphere, I'm cool with this (truthfully, the 20-odd nutrition profiles I'm doing for the OPT CCP Nutrition Cert are massively time-consuming.)  Oddly enough, it's been almost a year to the date I started this blog.  Who woulda thought?  Anyways, onto the goodies; no Jack-Handy-Deep-Thoughts this time around---just some awesome sciency goodness.

 And I have another reason why...

Am J Physiol Endocrinol Metab. 2010 Oct 13. [Epub ahead of print]

Coffee polyphenols suppress diet-induced body fat accumulation by downregulating SREBP-1c and related molecules in C57BL/6J mice.

Abstract

The prevalence of obesity is increasing globally, and obesity is a major risk factor for type 2 diabetes and cardiovascular disease. We investigated the effects of coffee polyphenols (CPP), which are abundant in coffee and consumed worldwide, on diet-induced body fat accumulation. C57BL/6J mice were fed either a control diet, a high-fat diet, or a high-fat diet supplemented with 0.5% to 1.0% CPP for 2 to 15 weeks. Supplementation with CPP significantly reduced body weight gain, abdominal and liver fat accumulation, and infiltration of macrophages into adipose tissues. Energy expenditure evaluated by indirect calorimetry was significantly increased in CPP-fed mice. The mRNA levels of sterol regulatory element-binding protein (SREBP)-1c, acetyl-CoA carboxylase-1, -2, stearoyl-CoA desaturase-1, and pyruvate dehydrogenase kinase-4 in the liver were significantly lower in CPP-fed mice than in high-fat control mice. Similarly, CPP suppressed the expression of these molecules in Hepa 1-6 cells, concomitant with an increase in microRNA-122. Structure-activity relationship studies of nine quinic acid derivatives isolated from CPP in Hepa 1-6 cells suggested that mono- or di-caffeoyl quinic acids (CQA) are active substances in the beneficial effects of CPP. Further, CPP and 5-CQA decreased the nuclear active form of SREBP-1, acetyl-CoA carboxylase activity, and cellular malonyl-CoA levels. These findings indicate that CPP enhances energy metabolism and reduces lipogenesis by downregulating SREBP-1c and related molecules, which leads to the suppression of body fat accumulation.

PMID: 20943752 [PubMed - as supplied by publisher]

My Thoughts:  Mice aside, this is an interesting study due to the fact it's dealing with the coffee polyphenols, and not the caffeine content, which is the usual substance associated with thermogenesis.  Anyone who knows me well knows I'll get all glassy-eyed and mystical when discussing coffee, and for good reason---it's the highest source of polyphenols (antioxidants) that North Americans regularly take it in any decent quantity.  That being said, it's obviously not enough to offset the stupid loads of fructose, wheat gluten, and omega-6s.  Nonetheless, chalk up another reason NOT to put down that cup of java. 

Hook into another reason for fish oil...

Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults

Journal of the International Society of Sports Nutrition 2010, 7:31doi:10.1186/1550-2783-7-31

Published:	8 October 2010

Abstract (provisional)

Background

To determine the effects of supplemental fish oil (FO) on resting metabolic rate (RMR), body composition, and cortisol production in healthy adults.

Method

S: A total of 44 men and women (34+13y, mean+SD) participated in the study. All testing was performed first thing in the morning following an overnight fast. Baseline measurements of RMR were measured using indirect calorimetry using a facemask, and body composition was measured using air displacement plethysmography. Saliva was collected via passive drool and analyzed for cortisol concentration using ELISA. Following baseline testing, subjects were randomly assigned in a double blind manner to one of two groups: 4g/d of Safflower Oil (SO); or 4g/d of FO supplying 1,600mg/d eicosapentaenoic acid (EPA) and 800mg/d docosahexaenoic acid (DHA). All tests were repeated following 6wk of treatment. Pre to post differences were analyzed using a treatment X time repeated measures ANOVA, and correlations were analyzed using Pearson's r.

Results

Compared to the SO group, there was a significant increase in fat free mass(read: lean body mass, aka muscle!) following treatment with FO (FO= +0.5 +/- 0.5kg, SO= -0.1 +/- 1.2kg, p=0.03), a significant reduction in fat mass (FO= -0.5 +/- 1.3kg, SO= +0.2 +/- 1.2kg, p=0.04). and a tendency for a decrease in body fat percentage (FO= -0.4 +/- 1.3% body fat, SO= +0. 3 +/- 1.5% body fat, p=0.08). No significant differences were observed for body mass (FO= 0.0 +/- 0.9kg, SO= +0.2 +/- 0.8kg), RMR (FO= +17 +/- 260kcal, SO= -62 +/- 184kcal) or respiratory exchange ratio (FO= -0.02 +/- 0.09, SO= +0.02 +/- 0.05). There was a tendency for salivary cortisol to decrease in the FO group (FO= -0.064 +/- 0.142ug/dL, SO= +0.016 +/- 0.272ug/dL, p=0.11). There was a significant correlation in the FO group between change in cortisol and change in fat free mass (r = -0.504, p=0.02) and fat mass (r = 0.661, p=0.001) CONCLUSION: 6wk of supplementation with FO significantly increased lean mass and decreased fat mass. These changes were significantly correlated with a reduction in salivary cortisol following FO treatment. 

My Thoughts: Hopefully, you've read my thoughts on fish oil; while most people in strength and conditioning circles "know" that it's great for reducing inflammation, not a lot are cognizant of the other benefits. Just because you have your diet "dialed", cut your O6s to low levels, and spend hard-earned money on grass fed beef, there's seriously no reason NOT to take fish oil. Reduced cortisol? Increased LBM? Jackpot.

Art De Vany. Kicking more ass now than you ever will.

If you've hung around the internet for longer than 2.5 seconds and you're interested in all things Nutrition/Paleo/Strength/Conditioning/Primal (read: Totally UBER cool shit), then you've heard the names Chek, Wolf, Sisson, Poliquin and Rippetoe thrown around.  The guy you MAY not have heard about is Art De Vany, who at 73, is probably kicking more ass than you as he runs sprints, lifts heavy shit, and pushes his Range Rover around his gated community. More impressive than what he's doing now, though, is what he's been doing FOR YEARS. Considered the father of the primal movement, Dr. De Vany has been melding primal nutrition, intermittent fasting, and functional fitness for over 25 years.

While he was at the forefront of the Primal movement, he opted early for a "closed-source" community (versus Crossfit's widely known open source, aka free information), essentially cutting himself off.  The reasons may be never known as to why, but thankfully, he has a forthcoming book in December, The New Evolution Diet , based on his concepts of evolutionary fitness.  Am I going to get it?  Does Oprah squeal like a piglet when she's eating corn chowder?  You bet.

A popular criticism amongst the fans of HIIT/Strength Training/Evolutionary Fitness/Primal Fitness (add whatever cave-man like label pleases you) surrounds chronic endurance training; while it ain't my go-to drug of choice, I kinda get why folks do it.  Nonetheless, I'm not a fan of early dirt naps, so I'm in Art's camp on this one:

Top Ten Reasons Not To Run Marathons
(click above for the full article w/studies)

10. Marathon running damages the liver and gall bladder and alters biochemical markers adversely. HDL is lowered, LDL is increased, Red blood cell counts and white blood cell counts fall. The liver is damaged and gall bladder function is decreased. Testosterone decreases.

9. Marathon running causes acute and severe muscle damage. Repetitive injury causes infiltration of collagen (connective tissue) into muscle fibers.

8. Marathon running induces kidney dysfunction (renal abnormalities).

7. Marathon running causes acute microthrombosis in the vascular system.

6. Marathon running elevates markers of cancer. S100beta is one of these markers. Tumor necrosis factor, TNF-alpha, is another.

5. Marathon running damages your brain. The damage resembles acute brain trauma. Marathon runners have elevated S100beta, a marker of brain damage and blood brain barrier dysfunction. There is S100beta again, a marker of cancer and of brain damage.

4. Marathons damage your heart. From Whyte, et al Med Sci Sports Ecerc, 2001 May, 33 (5) 850-1, “Echocardiographic studies report cardiac dysfunction following ultra-endurance exercise in trained individuals. Ironman and half-Ironman competition resulted in reversible abnormalities in resting left ventricular diastolic and systolic function. Results suggest that myocardial damage may be, in part, responsible for cardiac dysfunction, although the mechanisms responsible for this cardiac damage remain to be fully elucidated.”

3. Endurance athletes have more spine degeneration.

2. At least four participants of the Boston Marathon have died of brain cancer in the past 10 years. Purely anecdotal, but consistent with the elevated S100beta counts and TKN-alpha measures. Perhaps also connected to the microthrombi of the endothelium found in marathoners.

1. The first marathon runner, Phidippides, collapsed and died at the finish of his race. [ Jaworski, Curr Sports Med Rep. 1005 June; 4 (3), 137-43.]

Various Training

Honestly, the past couple of weeks have been a seriously de-load cycle for me; while not intentional, perhaps it's a good thing.  After a great sessions of snatching in early Oct, my left knee started barking like a reservation dog.  Uncool.  This happened earlier this year and seemed to resolve itself.  Worrisome, though.

Sept 30th, 1PM, CFLA

Clean Complex

3 Deadlifts/1 Hang Power Clean/3 Split Jerks/1 Clean & Jerk
95#, 135#, 135#, 155#, 155#, 165#
High-Hang Power Clean
135#x3, 135#x2, 95#x5

Oct 4th, Fire Station #1, 11AM
30/30 Circuit, 5 rounds, 5 movements, 25minutes
Typical circuit of various movements to a 30 seconds off, 30 seconds on.
WBS, DB Cleans, Med Ball Situps, Double Unders, Pushups.

Yoga, 7:30PMx1.5hr

I've been going to a local yoga studio with my wife once weekly for a while now; I thoroughly enjoy it, as I alluded to in my last post.  While I don't buy into the metaphysical ramblings, I do 100% buy in to the stress relief, enhanced static flexibility, and ability to levitate.  But for fuck's sake, I swear I'm going to shove one of those goofy fucking foam yoga blocks down the next person's throat that disrupts my savasana. 

Oct 5th, CFLA, 1PM

Snatch

65#x1x3, 85#x1x3, 105#x1x3, 125#x1x3, 135#x1x3, 145#x1x3(PR)
This was post-NCCP-1 certification, and 145# felt great; I didn't want to get greedy, but I see a BW snatch of 165# easily in the next few months.  Felt like a million bucks about this until I watched this chick, who weighs the same as me, crush out some insane weight. FML!

Oct 7th, CFLA, 1PM
Deadlift, Wendler 5Rep
135#x10, 225#x7, 255#x5, 280.5#x5, 300#x5, 318#x10.  Nice, puts my 1RM@425#.  Ha!  We'll see.

Oct 15th, My Garage, 3PM
Got home early from some high-angle rescue training, and needed a little sumtin'-sumtin'.  Wendler+MEBB metcon+Bush-League garage Gym = good times.

You might have better weights, but I have the best signage.  And bike.

Over Head Press, Wendler 3Rep

45#x10, 75#x5, 95#x3, 100#x3, 110#x3, 115#x5.  Not exact, as my home weights suck ass, but good enough.  Still frustrated by my OHP, but I *think* it's coming along.  Like a f-ing turtle.

5 Intervals:

9 Thrusters(95#)

9 Pullups

Rest 2:00 between intervals.

40s, 36s, 37s, 35s, 34s.  Tried to butterfly the 2nd interval but lost it, and then successfully in the 4th and 5th round.  Interesting feel to this WOD; not quite alactic, but just starting to grind the glycolytic system.

Trifecta Balance, Whey and Muscle Damage, and BOOKS!

Athletes Need Balance

Everything on this planet strives for balance; this is the unwavering rule of homeostasis that is weaved into every aspect of our natural world.  Unfortunately, humans are too damn smart for their own good, and generally always try to screw this up, or think they supersede Ma' Nature.  It just ain't so, Joe.

Civilized cultures, particularly North Americans and Japanese, are totally awesome at destroying their health through stress; the 40 hour work week has become the 60 hour work week that's become the 80 hour work week.  (Weak!)  This isn't an "unknown"; it's fairly well documented.  Because of this, we now have to "find more time" to unwind.  Read that last sentence a few times, and let it sink in.  FUBAR'd comes to my mind.  This is why, in my next life, I'm coming back as a European.  They seem to actually understand the term "leisure".  But I digress.  

Athletes.  Do they need balance?  Sure.  Muscle imbalances cause all sorts of mechanical havoc.  Dietary imbalances?  Huge, of course.  "Don't get him started", as my co-workers will often warn the naive.  But what about the balance between life, training, and play?  A complex question that can be answered in a multitude of ways.

What I'd like to hear, if I asked this question of someone, is that Life, Training, and Play are all separate, but intertwined and dependent, entities.  Take a look at that symbol; each corner is needed for structural stability.  The triangle cannot exist with a corner missing.  But if one of the angles is stronger than the other, strength and stability are altered---it will no longer be a "balanced" equilateral triangle with 60 degree angles.

In Crossfit, we Go-Go-Go; it's always about faster, stronger, more intense.  PRs, faster times, bigger lifts.  In essence, we do this so we can play more effectively.  But what if we leave nothing left to play?  What if "The Gym" is our play?  Are we becoming unbalanced?  Fairly personal question I'll leave open. 

But what about the flip side to intensity?  Graham Homberg, 2010 CF Games winner, gets it:

Crossfit Journal Video: Om and Holmberg (If you don't have a CF Journal subscription, don't be a cheap bugger.  25$ a year is beans.  I know fools that spend that on coffee per week.  I don't pimp out many HQ things, but I have no qualms about the CFJ.)

I've posted on "Play" before; I think it's pretty damn important to utilize your fitness outside of the gym, and not for the sake of "getting fitter".  This is a concept that really goes beyond what I can verbalize, but it's an integral part of what makes us mammals---look at kids, look at puppies, look at dolphins.  "Play" makes them what they are.  It's a primal concept that Mark Sisson has talked about before.

An Athlete's Trifecta:  Training, Play, and Unwinding.  For me, this is Crossfit, Rock Climbing/Mountain Biking, and Yoga.

Post your thoughts to comments.

Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals

Journal of the International Society of Sports Nutrition 2010, 7:30doi:10.1186/1550-2783-7-30

Published:	22 September 2010

Abstract (provisional)

Background

We examined the effects of short-term consumption of whey protein isolate on muscle proteins and force recovery after eccentrically-induced muscle damage in healthy individuals.

Methods

Seventeen untrained male participants (23 +/- 5 yr, 180 +/- 6 cm, 80 +/- 11 kg) were randomly separated into two supplement groups: i) whey protein isolate (WPH; n=9); or ii) carbohydrate (CHO; n=8). Participants consumed 1.5 g/kg.bw/day supplement (~30 g consumed immediately, and then once with breakfast, lunch, in the afternoon and after the evening meal) for a period of 14 days following a unilateral eccentric contraction-based resistance exercise session, consisting of 4 sets of 10 repetitions at 120% of maximum voluntary contraction on the leg press, leg extension and leg flexion exercise machine. Plasma creatine kinase and lactate dehydrogenase (LDH) levels were assessed as blood markers of muscle damage. Muscle strength was examined by voluntary isokinetic knee extension using a Cybex dynamometer. Data were analyzed using repeated measures ANOVA with an alpha of 0.05.

Results

Isometric knee extension strength was significantly higher following WPH supplementation 3 (P<0.05) and 7 (P<0.01) days into recovery from exercise-induced muscle damage compared to CHO supplementation. In addition, strong tendencies for higher isokinetic forces (extension and flexion) were observed during the recovery period following WPH supplementation, with knee extension strength being significantly greater (P<0.05) after 7 days recovery. Plasma LDH levels tended to be lower (P=0.06) in the WPH supplemented group during recovery.

Conclusions

The major finding of this investigation was that whey protein isolate supplementation attenuated the impairment in isometric and isokinetic muscle forces during recovery from exercise-induced muscle injury.

My Thoughts:  This is a pretty interesting study for reasons I'd normally be spitting mad and flingin' coffee around for:  The participants were untrained, and diets were NOT controlled.  The reason these issues are good is that untrained subjects are naturally going to have more eccentric damage from whatever they do, and uncontrolled diets, are, well, pretty damn normal in the real world.  This leaves the PRO and CHO groups fairly controlled, as far as supplementation.  The PRO group (signified as WPH) is actually a bit misleading---it's a hydrolyzed isolate with a very small amount of carbs thrown in, not just a straight whey protein isolate.  What would have been REALLY interesting was to have a third group, a PRO+ CHO, in the realm of 0.4g/kgPRO and 0.8g/kgCHO.  The PRO group (signified as WPH) is actually a bit misleading---it's a hydrolyzed isolate with a very small amount of carbs thrown in. 

Yay Books!

I recently just received two separate books in the mail, similar topics, yet vastly different for various reasons.  I've had the first book pictured, The Paleo Solution, by Robb Wolf, on pre-order since I first heard about it.  Robb has been a MASSIVE influence on the direction of my coaching focus, and his advice basically re-shaped the way I eat.  I plan on crushing this book, cover-to-cover, tonight at work if I have some downtime.

The second book, Food and Western Disease by Dr. Staffan Lindeberg, caught me completely off-guard when it came in the mail; as much as I wanted it, I didn't order it, as it's nearly a $100 textbook, and I enjoy being married.  It was actually a gift from a close friend, obviously one that knows me well.  It even had snazzy gift wrap and a bow!  This is THEE textbook of textbooks on hunter-gatherer nutrition and the issues with modern diet.  Lindeberg has done a shwackload of awesome research, including the famous Kitava study.

I've got geek material to last me a while with these two!

Various Training Sessions

Thursday, Sept 17th, Firehall #1, 1030

Did a really short circuit of mobility work/light strength work with MH, another firefighter and WICKED triathlete.  Right now, his training is consisting of rebuilding/strengthening via Core Performance Endurance; this consisted of sliding lunges, one-armed bench press, ab planks, and various mobility drills.  I always like joining in on other guy's workouts to get new ideas, and Verstegen's stuff is always solid.

3minx5 kickboxing with KH; went over more defensive maneuvers/evasions.  My hands are getting faster and crisper, and I feel like I'm starting to get a decent right hook.

Tuesday, Sept 21st, U of L

Rock climbing x 2 hrs; still working on various 5.10c routes.  Wicked fun, but relaxing, at the same time.

Wednesday, Sept 22nd, CFLA, 1PM

5/3/1 Press

135#1RM x 0.9=121.5#
91#x5
103#x3
115.5#x5. Would have liked to squeeze out a few more, but not today.  
MetCon:

500 m row (1:27.  Bah, 2 sec off my PR.)
rest 2 minutes
400 m row(1:17)
rest 1:30
300 m row (59s)
rest 1 min
200 m row (40s)
rest 30 sec
100 m row (19s) (total time, 4:42)
Rest 3 minutes
Row for Calories in 2 minute (44cal)


Thursday, Sept 23rd, CFLA, 1PM

"Cindy"

AMRAP 20 minutes of 5 pullups, 10 pushups, 15 squats
26 rounds + 1.  Damn happy with this, as my last full Cindy was 20 rounds in Jan, and then back in May, a 10 minute version at 14 rounds.  Shoulder felt awesome and wasn't an issue at all, but legs were trashed from the get-go from the previous row.  I think I can hit 28 full rounds, someday.

3PM, U of L
Rock climb x2 hours.  While this wasn't too bad, the next 4 days I was smoked.  Speaking of balance...

Morrison's Take on Nutrition, Ketogenic Diets & Cancer, and a Mini Protein Review

Being Anywhere Fit.

Blair Morrison, 2010 European Regional winner and 23rd in the 2010 CF Games, has just put up a great post on how he fuels himself. I'm always saying you can make it as complex as you want, or as simple as you want.  I urge you to read the post in it's entirety, but here's some take-away bullets:

• First off, we must acknowledge that different aims require different approaches.If one person wants to lose 30 pounds and the other wants to gain 30 pounds, their methods will be necessarily distinct.What most can agree on, however, is that this distinction typically hinges on quantity not quality.

• I think it is important to mention here that the predominant benefit one gets from fruits and vegetables go unnoticed.Micronutrients are all the rave these days in anti-cancer circles and I am on the bandwagon.  Give me all the green I can get.

• For one, I eat a ton of potatoes. Mostly sweet potatoes and yams because they have a milder effect on blood sugar, but plenty of the regular brand as well.  As far as I’m concerned, potatoes are still high quality food.  

• And, before you say it, I’m not one of those cases where anything will work.  Flour knocks me out cold.  If I eat pizza, pasta, or garlic bread I’ll be horizontal on the couch before my grandparents finish their desert wine.

• Point is, some developments are positive and not using them is plain stupid; those include post workout supplements like protein and creatine.  I know this because of how I feel after a workout when I take them compared to when I don’t. (Not to mention the overwhelming majority of scientific research). It’s night and day.  The only other supplement I take is fish oil, simply because I don’t eat enough fish and the human diet is wildly out of its Omega 3/Omega 6 balance.

My Thoughts:  Blair's take on nutrition is solid.  While one could split hairs on certain topics, the key here is that it's simple, and it works for him.  I like it.

The Ketogenic Diet Reverses Gene Expression Patterns and Reduces Reactive Oxygen Species Levels When Used as an Adjuvant Therapy for Glioma

Nutrition & Metabolism 2010, 7:74doi:10.1186/1743-7075-7-74

Published:	10 September 2010

Abstract (provisional)

Background

Malignant brain tumors affect people of all ages and are the second leading cause of cancer deaths in children. While current treatments are effective and improve survival, there remains a substantial need for more efficacious therapeutic modalities. The ketogenic diet (KD) - a high-fat, low-carbohydrate treatment for medically refractory epilepsy - has been suggested as an alternative strategy to inhibit tumor growth by altering intrinsic metabolism, especially by inducing glycopenia.

Methods

Here, we examined the effects of an experimental KD on a mouse model of glioma, and compared patterns of gene expression in tumors vs. normal brain from animals fed either a KD or a standard diet.

Results

Animals received intracranial injections of bioluminescent GL261-luc cells and tumor growth was followed in vivo. KD treatment significantly reduced the rate of tumor growth and prolonged survival. Further, the KD reduced reactive oxygen species (ROS) production in tumor cells. Gene expression profiling demonstrated that the KD induces an overall reversion to expression patterns seen in non-tumor specimens. Notably, genes involved in modulating ROS levels and oxidative stress were altered, including those encoding cyclooxygenase 2, glutathione peroxidases 3 and 7, and periredoxin 4.

Conclusions

Our data demonstrate that the KD improves survivability in our mouse model of glioma, and suggests that the mechanisms accounting for this protective effect likely involve complex alterations in cellular metabolism beyond simply a reduction in glucose.

My Thoughts: This is a bit of a deviation away from the typical studies I post, but it's a topic that's had my interest for quite some time. For a long, long time we have known about the Warburg Effect; in a nutshell, the fact that cancer cells run almost solely on glucose, even in the presence of oxygen. The conclusion of this study points to a mechanism outside of this effect; one involving an anti-angiogenesis effect secondary to reduced ROS formation.

My question is this:  If we know how to treat cancers effectively from a nutritional standpoint, WHY AREN'T WE DOING IT???  I'll leave you with that (high fat) food for thought.

Protein Review

I've had the chance to try a fair number of different protein powders over the years; what I've done here is just thrown down my thoughts on each.  There's nothing scientific or quantitative, just my opinion.  If there's a brand here you cherish and love and I've pissed all over it, well, all I can say is it ain't religion, it's just protein.

First off, a mini-primer on different proteins:
Whey Protein Concentrate: The lowest grade. Think of it like crude oil. I make this metaphor because- like crude oil- the isolates and hydrolysates are derived from WPC. They all start as concentrate. It has the lowest % of protein per gram, so it's more difficult to increase your protein ratio by supplementing WPC as compared to isolates.
Whey Protein Isolate: Refined concentrate. There are varying degrees of refinement. Think of it like gas- there is a range from basic to premium.
Hydrolyzed Protein: Usually from whey, this is processed to break up the protein chains (of amino acids) into shorter chains. The shorter the chain, the more readily it can be absorbed by your body, making this the ideal post-workout protein.
Casein Protein: The primary protein found in milk (whey is secondary). Casein clots in the stomach meaning it is digested over a longer period of time.
Milk Protein Isolate: MPI is simply an isolate of milk protein, so it mirrors the ratio of casein to whey (80:20) found in milk.

Note: All brands tested are the "vanilla" flavor, or a similar facsimile of; I generally only use it in my coffee preWO, or PWO in my staple shake.

Biotest's GROW Bioactive Whey - Recently just tried this for the first time; It's a WPC, so the serving size only offers 20g PRO per scoop, and the damn thing is huge.  Really sweet-tasting vanilla.  Sweetened with sucralose.  Pretty damn cheap, but you get what you pay for.  I won't buy this again. Mixes like crap in my coffee, which I do everyday when coaching.

Dream Whey - This is thee fuckin' Cadillac of proteins: made from whey from hormone free New Zealand cows---and all they feed 'em over there is grass. It's a combo of WPI/WPC, and sweetened with stevia. Mixes well, tastes damn good, and lightens your wallet like no other: nearly 50 bucks for a pathetically small 1.5lb container. I like it, but hey, I have my name embroidered on my shirt and I get paid by the hour. I'd love to use this all the time, but I need to stock the fridge with real food.

Jarrow Whey  - A shitty knock-off of the above, plus it's sweetened with fructose. Knowing what we know about fructose, I think I'd rather take the Ace-K and Splenda. Crappiest vanilla flavor I've had to date, plus it's a pure WPC.  Not impressed.

MuscleMed's Carnivor - This was one of those Damn-I-Regret-It-But-I-Did-It impulse buys. Carnivor is...wait for it...a BPI (beef protein isolate); I should have done my homework here, as the BPV (biological value of protein) and PDCAAS (protein digestibility corrected amino acid score) of beef vs whey is a no-brainer.  Plus, it's hard to hide the fact it's DRIED AND POWDERED beef.  Well, they try to hide it, with a brutal "blue raspberry" flavor. WTF, Mike. Seriously. Needless to say this one ONLY has been tested in my PWO shake. 

Ultimate Nutrition's IsoSentation93 - This, by far, has been my standard go-to protein; microfiltered, cold temp processed high-quality isolate with a shwackload of other goodies thrown in, like protease, lactase, and alpha lipoic acid.  The vanilla bean rocks, there's a whopping 30g of protein per scoop, and it dissolves in coffee quite well.  And, at 45 bucks for a FIVE pound tub (where I get it online), it's totally affordable.

True Nutrition Custom Blend - Currently, I'm using a WPI sweetened with Stevia in a vanilla flavor.  5lbs for 58 bucks.  There's a bazillion different options to design your own.  Probably the cheapest way to get away from stuff like sucralose and Ace-K.

Extra STUFF: 

• Don't be a fool---buy online.  You'll get raked over the coals if you buy from a health food store or some juice monkey establishment.  Some stuff, like the Dream, you have no option.  
• Whey is a byproduct of dairy processing; much like your fish oil (you take fish oil right?  Right.), the more processed the better.  Why?  It REMOVES impurities, namely because it's devoid of fat, and in the case of hydrolyzed whey, it's processed even further by denaturing.  So, that top dollar you just paid for organic, grass-fed, hormone free cattle raised by 1000 flaxen-haired virgin Kiwis?  Yeah.
• Don't get your panties in a knot over the fact it states "Contains Soy and Wheat".  The soy is from soy lecithin, a fatty emulsifier, which is devoid of xenoestrogens.  Plus, lecithin contains phosphatidylcholine, which is needed for the production of the essential neurotransmitter acetylcholine.  S-M-R-T, yo.  The "wheat" could be glutamine peptides, which are usually manufactured from hydrolyzed wheat gluten.  Yup.  If you are seriously gluten intolerant, test it out first.  Chances are, it'll be fine: glutamine, while being nearly completely fucking useless as an oral supplement for recovery/muscle mass/yada yada yada, is an EXCELLENT supplement for GI health and reducing gluten-mediated inflammation.  Yay science!