Bodybuilding Protein Supplement Reviews
By L.Norton
There have been many studies done on what amount of protein is
needed per day. The RDA is about .3 grams protein per pound of
bodyweight. This is the base amount of protein needed to sustain
health and cellular functions. However for athletes that number is
certainly higher since they burn more calories.
For bodybuilders in intense training programs the number is even
higher. You see when you lift heavy weights your body breaks down
muscle protein, to repair this damage so your muscles can grow
bigger and stronger--you need an adequate amount of protein.
Just how much protein are we talking about? Well the magic number
seems to be about 1 grams per pound of bodyweight. However people
with faster metabolisms need even more, up to 1.25 grams per pound
of bodyweight. Now these numbers are not absolute as some people
will undoubtedly need more or less depending on differences in how
their bodies work.
For instance some people retain more nitrogen than others, and
some people are able to break down their muscle fiber protein more
than others during training but these numbers are good starting
points.
But in addition to the amount of protein, there is the issue of
which kind of protein powder is best? Is there one protein that is heads
and shoulders above the rest? To make a long answer short, as long
as the protein is from an animal source, there is no protein that is
better than any other protein.
However there are certain types of protein that are better at
certain times of the day or in certain situations. Here is a makeup
of the different proteins and how they can be used to optimize
results.
Whey Protein- Whey is a milk
derived soluble protein that is quickly digested. Whey has been
clinically shown to increase protein synthesis by as much as 68%
when consumed post workout. This is because whey gives your body a
flood of amino acids very quickly, causing a rise in protein
synthesis.
So what is it good for: Whey is good when consumed post workout
because your muscle's need protein fast and whey gives it to them
fast, since it is digested in about 30 minutes. For this same
reason, you should not take whey on an empty stomach or by itself at
any other time of the day.
Another reason whey should only really be used post workout is
because at any other time when it is taken by itself your body only
uses about 30% of the amino acids. You see, whey gives your body
such a quick flood of aminos that the body thinks it has more
protein than it actually does and it sends the "excess" to the
liver, where it is oxidized and used as energy.
Casein- Casein is the opposite of
whey. It is an insoluble, slow-digesting, milk derived protein.
Casein has been shown to be anti-catabolic in several studies but
has no effect on increasing protein synthesis. So what is it good
for: Casein gels in the stomach and is slow to digest.
In fact it takes casein at least 2.5 hours to digest and up to 4
in some cases. For that reason it is good at any meal other than
post workout. Casein is an excellent choice especially right before
bed since it gives you a slow stream of aminos over about 3-4 hours
and prevents muscle breakdown. You need this slow stream of aminos
since your body will be going 8 hours without any protein.
Soy- Derived from, you guessed it,
soy plants! Soy is very unique because it is the only complete, non
animal protein. Complete means that it contains all the essential
and non-essential amino acids. Soy contains flavones, which are good
for your health, and has been shown in some studies to reduce the
risk of cancer.
It is also rich in Glutamine, which is perhaps the most
bodybuilding important amino acid. So what's it good for? Overall,
soy is good for your health, and one or two servings a day would be
a good idea. However there are better proteins for bodybuilder's
goals. As far as the notion that soy raises estrogen levels goes, it
is true but only if you consume abnormally large amounts of soy, so
don't be scared to have soy every once and awhile.
Egg Protein- Eggs have the best
amino acid profile available on a single protein. They also have the
highest net nitrogen utilization rating, which means that you use
more nitrogen which is what actually builds the muscle. Think about
it, you're eating a complete animal, it's nature's gift to
bodybuilders.
I personally have experienced noticeable gains when I increased
my egg consumption. Egg is a medium rate digesting protein, about
1.5-3 hours. So what is it good for: Egg protein would be good at
breakfast, lunch, whenever, save post workout and before bed.
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