Quick Protein Supplementation
Protein Sources for the Bodybuilder, and How They Work
Every living being on the planet needs protein, whether he or she is a bodybuilder or not. However, bodybuilders and athletes in general need more protein than their sedentary comrades. However, how much should bodybuilders consume, and where should it come from?
In general, most people need to consume about a gram of protein per kilogram of body weight to maintain what’s called nitrogen balance. Basically, nitrogen balance means you are using the protein you take in, without excreting too much (which can be hard on the kidneys) or without being deficient in it, which can of course cause health problems. Some experts have even said that athletes who train hard learned to use their protein more "efficiently," so that they actually need less protein even though their workouts are particularly arduous as compared to someone who has not been engaging in strenuous training.
Even though this hasn’t been proven yet, in general, a good rule of thumb is to assume that you roughly need about 1.5 grams of protein per kilogram of body weight if you are training particularly hard. For lighter workouts, 1 gram per kilogram of body weight should be sufficient to both build and maintain muscle mass.
Which sources provide the best protein?
Of course, eating six small perfectly balanced meals a day is the optimal program for bodybuilders. However, this can be difficult if not impossible to do. For this reason, bodybuilding supplements are advised. These are quick and easy to prepare and consume, so that they don’t take an excess amount of time out of your day.
There are many different types of protein supplements, and they come from many different sources.
Because you want the protein that has the highest "biological value" (meaning that its nitrogen content is the most easily absorbed and retained so that your body can use it), you need to have sources that meet this need. Protein with the highest biological value results in the most muscle gain. First in line for this is whey protein, with a biological value of 104. Next is egg protein, with a biological value of 100. Milk proteins have a biological value of 91. Beef, surprisingly, comes in fourth with 80, and then soy proteins come in at 74. Last, bean proteins have a biological value of 49.
Best sources for quick protein supplementation
As stated above, whey protein has the highest biological value, and it comes in a variety of bodybuilding supplements. Whey protein can help reduce stress from over-training, can reduce blood pressure, can improve sports performance because it lowers cortisol and reduces stress, and has even been shown to be beneficial with some forms of hepatitis.
In addition, whey protein is highly digestible and has a better amino acid profile than other types of protein. However, you should be careful because whey supplements are not interchangeable and some are substandard versus others. The whey supplement you choose should be microfiltered for the highest level of proteins along with minimum fat, cholesterol or lactose left in the milk product.
If you wish, you can choose whey isolates or concentrates for after workout bodybuilding supplementation. These are derivatives of whey that can be absorbed much more quickly into your system. These are especially beneficial after a workout, when you most need amino acid supplementation. However, they are not the best choice for daily supplementation without a workout, because your body will use the amino acids for energy production instead of muscle building.
In addition, whey isolates do not have many of the health benefits that whey concentrates do, such as immunoglobulins, beta lactoglobulins, or lactoferrin. Therefore, you should use whey concentrates for everyday use, and a whey isolate product just after a workout.
If you cannot use whey for whatever reason, egg protein is your next choice. Its protein is released more slowly than whey, which makes it perfect for daily use.
Milk proteins are also highly bioavailable with a slow release. Calcium caseinate is the protein available in regular dairy products. Miscellar casein is natural and undenatured, found in milk. This type of casein increases the amount of bioavailable milk peptides to support immune function and increase muscle growth. It may also provide a steady release of amino acids into the bloodstream, which can help protect muscles over the long-term, for a good sports supplement.
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