Post by admin on Mar 27, 2008 19:25:22 GMT -5
Protein Supplements:
Protein is a term for a combination of amino acids.
That is why when you supplement with protein, you are supplementing amino acids. Amino acids are the building blocks of muscle. Without ample protein, the body cannot grow and muscle atrophy will occur. There are essential and non-essential amino acids.
Essential amino acids (EAA's) cannot be produced by the body and must be digested (isoleucine, leucine, lysine, methionine, phenylalanine, histidine, threonine, tryptophan, and valine), while all other amino acids can be produced by the body.
While nearly every food contains protein, protein supplements come from four main sources: whey, casein, soy, and egg. They differ in terms of composition, cost, source, and most importantly, digestion rate. Whey is a fast acting protein and on the other end of the spectrum, casein is the slowest in absorption. Glutamine supplements are usually overkill as glutamine precursor amino acids are abundant in whey shakes.
Whey Protein:
Whey protein supplements are the most popular and well-documented protein supplements. Whey protein is derived from dairy sources but is lactose-free or nearly lactose free. It provides a complete spectrum of amino acids, including both essential and non-essential amino acids. Whey protein is a fast-acting protein that is best taken 10-15 minutes after your workout.
Casein Protein:
Similar to whey in their dairy source, micellar casein protein is the undenatured (protein still intact) protein found in milk. It is a much slower digesting protein and is therefore best used in the day (for a constant supply of amino acids for the body) and before bed (when most muscle reconstruction occurs).
Soy Protein:
Soy protein is derived entirely from plant sources and is a medium digesting protein. Best suited for vegetarians.
Egg Protein:
Egg proteins are usually just dehydrated (dried) egg whites and/or egg whites with yolk.
Protein supplementation is necessary for bodybuilders because even a good, balanced diet may be insufficient in protein. Whole food sources that are rich in protein include chicken, steak, eggs, black beans, and milk.
Most bodybuilders try to get most of their protein from "real food" sources listed above and try not to rely on protein shakes for most of their protein. Opinions vary, but by and far the most popular guideline for protein intake is 1g/lb of body weight. A 175lb man would then get 175g of protein each day.