Protein is the single most important nutrient to a aspiring bodybuilder. You can afford to have a deficiency of all other nutrient categories for a certain period of time and still not feel its ill effects, but with protein its like a car with no wheels, you ain't going nowhere. Proteins makes and maintains most of the stuff in our bodies. Proteins are differently arranged strands of amino acids that comprise what can be considered complete or incomplete protein molecules. It is these amino acids that make the building blocks of proteins. Amino acids are discussed in other articles, for the purpose of this article we will consider only complete protein chains such as protein powders and animal and dairy source of protein. Plant based powders will be discussed in amino acids as these powders are combination powders designed to complete amino chains to deliver a complete protein source.
Here at MuscleSports.net you know that we don't believe in bull shit supplements and over stuffing you with “how you need this and that to be successful”. Certain supplements are needed at certain times. With protein you will never hear us say you need to take in more than 1.0 to 1.75 grams of the stuff a day, with the higher end being for elite level competitors and not the average trainer. Over consumption leads to bloating and all sorts of gastric problem you don't won't, trust us. With that out of the way lets get started.
Don't let anyone tell you that protein isn't the most important nutrient in your training nutritional program. Protein should make up 30-35% of your daily intake with carbs at 55-60% and fat rounding everything out at 5-10%. This nutrient markup is ideal for the cultivation of muscular mass.
It's important to maintain positive nitrogen balance throughout the day, so it's essential to spread your protein intake out over your entire day. The standard equation is easy for your average trainer is as follows: take your weight in pounds and multiply it with 1.0 to 1.5, so that's 200-300 grams of protein daily for a 200 pound bodybuilder. Now divide this by the number of meals you take in a day. If you eat 5 meals, that comes down to 40-60 grams of protein per meal. If you eat 8 meals that's 25-38 grams per meal. So far this stuff is not that difficult.
For the elite level competitor they should be consuming some where in the neighborhood of 1.5 to 1.75 grams per pound of body weight. We have been asked in the past why the increase. The answer is simple, muscle requires more fuel. If you carry less bodyfat and tons of muscle as most pro-level bodybuilders do, this requires ALLOT!!! of protein as well as all other nutrients to maintain. So yes there is a difference between the average guy and the pros you see walking around today. Some of these guys go up past the 2.0 grams per pound of body weight just to keep themselves at certain levels.
Dietary Proteins are ranked according to Biological Values (BV), arbitrary numbers given to protein to show comparisons in their availability within the body. At the time the system was introduced eggs were given the highest BV of 100 because they are the most bio-available natural protein. Afterwards whey was isolated from milk and shown to have a higher BV, and depending on the process used can yield percentage from 104 to 154 on the scale. BV scales are a useful tool in putting together a complete protein, but it pisses me off that it's being used as a sales-pitch by companies promoting their whey products. Obviously a high BV brings with it certain downsides. The easier it absorbs the faster it absorbs. The faster it absorbs the faster it's rendered useless within the body, which makes taking it in large amounts at once impossible. Some would have you take 50 grams of whey in one sitting, and I guarantee you 25 to 50 percent of that is being wasted. At the price of a decent whey protein Isolate that is plain insanity. So in this article I present you with your fast-track guide to protein consumption.
Whey protein isolates (WPI) are another form of concentrated whey protein; they are very high in protein (>90%) and low in fat, lactose and minerals. They normally taste better, are easier to digest, and is much more expensive than Whey Protein Concentrate.
Scientists have confirmed this revolutionary super protein to yield a higher bi-availability than any other protein source in existence. This superior bio-availability can mean greater nitrogen retention, greater protein synthesis, and ultimately dramatically improved muscular growth! All this with better taste and easier digestion.
Every bodybuilder training hard needs that extra protein flowing through his or her veins. In independent clinical tests have shown that whey protein isolates to elicit extremely significant effects on the following metabolic mechanisms which greatly influence lean muslce growth:
Training athletes often consume roughly one gram of protein per pound of body weight to maintain there muscle mass and tone. Of that amount 25-50 grams of whey protein should be consumed after each training session, per day. Bodybuilders that want more mass gains (and are burning serious calories), generally consume 100-150 grams per day spaced out over 3 - 4 diffrent servings. Extremely high doses of whey protein (for that matter any protein) is not recommended, as this will cause the body's digestive (stomach) and cleasing (liver) process to be overloaded and you won't get the same benefits as with a consistent lower amount taken three to five times per day.
Whey protein is a high quality protein powder from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the "Gold Standard" of protein as it is the most nutritious protein available.
Whey protein is very, very important for bodybuilders, dieters, and shoot, just about everybody! Since athletes and bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from high quality whey protein not only can, but will help one's muscles recover and grow faster by bring up the levels of protein.
With dieting and those wishing to lose some extra fat, whey protein can be very useful because a good intake of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar levels stay balanced, one is not as prone to rampant eating and has more energy and greater fat loss.
Whey protein allows a person to control his or her diet effectively. Most people who want to change their body for the better could benefit from whey protein supplementation; however, since protein is naturally found in many food items deficiency is usually not a problem.
Micellar Casein provides a sustained supply of protein, shown in studies to keep amino acids elevated for as long as seven hours. But this is not just any old casein. Micellar casein is a superior undenatured form of casein protein, extremely high in glycomacropeptides (GMP'S) and bioactive casomorphin peptides. The ultimate anti-catabolic protein - cheap regular caseins and calcium caseinates don't even compare.
In a ground breaking study, carried out by Dr Yves Boire, the differences in metabolic responses of whey protein and Casein were individually observed over a 7 hour period an 16 young and healthy volunteers. The findings were very interesting, and have shown that both Casein and whey have very defferent applications when it comes to maintaining and building muscle tissue.
The most important findings were;
Casein was found to inhibit muscle breakdown by 34% over a 7 hour period. Blood plasma amino acid concentrations remained significantly higher over a 7 hour period with casein compared to whey.
Blood Plasma amino acid concentrations dropped dramatically after 3 hours in the group consuming whey. Although blood plasma levels dropped dramatically with whey, the net increase in protein synthesis was boosted by 68%
The reason for Casein's ability to sustain such a lengthy release of amino acids is because of its unique digestibility. It forms a gel in the stomach, slowing the transit time in the digestive system, and thus slows the digestion of the protein.
These findings demonstrate casein as th perfect protein source when a positive nitrogen balance is preferred for more than 3 hours. e.g when you are sleeping, or a prolonged period during the day. Whereas Whey protein is seen as the preferred protein source for increasing protein synthesis. e.g between meals and after workouts.
This is a whole egg we're talking about. If you were to take only the egg-white it would have a BV of 91. Eggs are versatile sources of very useful protein. As far as uses go, this may be even better than milk protein. You can eat fried eggs in the morning with breakfast, eat hardboiled eggs throughout the day (like fruit, all you do is peel them and eat them) and its liquid in a raw form so you can mix it in plenty of things. I'm not a big fan of consuming extreme amounts of eggs like some people because they fill you up and after the umpteenth hardboiled egg anyone feels like barfing. Though I think you are a fool if you throw away all your yolks (they contain more protein, B-vitamins and trace minerals) it wouldn't be prudent to eat twelve a day. The yolks have a very taxing effect on your liver. Extremely toxic. So out of precaution, limit your egg yolks to three a day and take a couple of weeks break once in a while. But eggs should make up at least a percentage of your weekly protein intake.
Egg Protein has been used by athletes around the world who are looking for a great quality protein. Before other products were created, bodybuilders were forced to drink egg whites, which can be unsafe, or cook dozens of eggs at a time. Now, great Egg Protein products have fixed these problems and made it easier than ever to take in as much egg protein as you want.
Soy protein is the only plant protein that is "complete" because it contains all 9 essential amino acids in the right balance for your body's needs. This makes soy a great substitute for meats high in saturated fat and cholesterol.
Soybeans are rich in many naturally-occurring phytonutrients including isoflavones and saponins. In combination with soy protein, these phytonutrients are thought to play a critical role in the health benefits of consuming soy.
Isoflavones can be found in varying amounts in legumes, such as chick peas and lentil, but soybeans contain the highest natural concentration of isoflavones. Soy contains three types of isoflavones: Daidzein, Genistein and Glycitein. Each is found in different amounts in the soybean and each has different properties.
Chicken seems to hold some kind of all-mighty status in bodybuilding circles, it's actually red meat that yields better results. Several studies have shown that people consuming red meat gained more mass than those consuming the two favorites in the sport: chicken and tuna. That doesn't mean you need to dismiss the other two, but personally I'm sick of chicken and I'm not a big fan of tuna. Nonetheless both sources are prime nutrition when dieting. Tuna and the white part of chicken are low-fat and high-protein. Plus they are more easily transformed into tasty snacks you can carry around anywhere. But that big juicy steak will still give you better gains.
Have at least 1 pound of choice steak 4 time a week if in a gaining cycle and twice a week if trying to lean out. Choose good cuts that have some marbling(FAT) but not to much. No one likes eating something as tough as boot leather. Plus the little extra fat makes it taste so much better!
If you think protein isn't important to your diet after reading this article then be our guest and stick to what your doing now. You won't be Mr. Olympia or for that matter not even Mr. Trenton NJ, but hey you'll have the knowledge of knowing you're right and we're all wrong.
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