The Why, Which, How, When, What of bodybuilding protein supplements
Although protein supplements are not an absolute must for gaining muscle mass, there is not a single one of us who can aim to get 400 grams of proteins daily in our diets. If your dietary intake of proteins is less than 200 grams daily (which is generally true) then protein powder supplements are a must if you are looking for quick muscle gain.
Most of our daily proteins come from meat, poultry, eggs, and milk. Getting all the proteins needed from whole food alone is neither practical nor convenient and as such one has to resort to dietary supplements like protein powders. Note the word Supplement - They are just that and not intended to replace wholesome, nutritious foods!
What is the role of proteins? Plenty. Proteins are composed of building blocks called as Amino Acids that are responsible for building and maintaining healthy muscles, support red blood cell production, boost immunity and keep the hair, nails and skin healthy.
Thus proteins are very vital for a person aiming to gain muscle mass and to this extent protein supplements are extremely useful along with a proper balanced and nutritious diet.
Most of our daily proteins come from meat, poultry, eggs, and milk. Getting all the proteins needed from whole food alone is neither practical nor convenient and as such one has to resort to dietary supplements like protein powders. Note the word Supplement - They are just that and not intended to replace wholesome, nutritious foods!
What is the role of proteins? Plenty. Proteins are composed of building blocks called as Amino Acids that are responsible for building and maintaining healthy muscles, support red blood cell production, boost immunity and keep the hair, nails and skin healthy.
Thus proteins are very vital for a person aiming to gain muscle mass and to this extent protein supplements are extremely useful along with a proper balanced and nutritious diet.
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Are all protein supplements the same?
Having decided to include protein powder as supplements in your training diet the burning issue is - Which protein supplement to use?
Not all protein powders are created equally. Many supplements contain an array of unwanted substances like saccharine, aspartame, fructose and artificial colors. Always look for protein powders that are created naturally without chemicals as additives. Avoid products that have refined carbohydrates like fructose, sucrose and brown rice syrup. Ensure that the product is from reputed companies.
One of the key criteria in choosing protein powders is the taste and the ability to mix easily. It is important to also remember that most often taste will have to be sacrificed when in the search of a great product!
Not all protein powders are created equally. Many supplements contain an array of unwanted substances like saccharine, aspartame, fructose and artificial colors. Always look for protein powders that are created naturally without chemicals as additives. Avoid products that have refined carbohydrates like fructose, sucrose and brown rice syrup. Ensure that the product is from reputed companies.
One of the key criteria in choosing protein powders is the taste and the ability to mix easily. It is important to also remember that most often taste will have to be sacrificed when in the search of a great product!
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Fetching RSS feed... please stand byHow Much Protein Is Required?
The most common question asked is how much protein does one need? The question would be better phrased as How much pure protein does one need? The rule of thumb is to consume at least 1 to 1.5 grams per pound of lean body mass per day. For example if you are 180 pounds and 10% of that is fat then you would need between 162 to 243 grams of pure protein per day.
Protein powders should be used pre-workout, workout and post-workout stage as the liquid mix is easily digested and absorbed compared to any wholesome foods in these stages.
An ideal day's schedule could look like:
1. Morning: Whole food for breakfast.
2. Mid-morning: Liquid protein meal.
3. Afternoon: Whole food for Lunch.
4. Mid-afternoon: Whole food.
5. Evening: Pre and post-workout liquid protein meals.
6. Late evening: Whole food for dinner.
7. Bedtime: Whole food before sleep. This could be fruits and vegetables.
Protein powders should be used pre-workout, workout and post-workout stage as the liquid mix is easily digested and absorbed compared to any wholesome foods in these stages.
An ideal day's schedule could look like:
1. Morning: Whole food for breakfast.
2. Mid-morning: Liquid protein meal.
3. Afternoon: Whole food for Lunch.
4. Mid-afternoon: Whole food.
5. Evening: Pre and post-workout liquid protein meals.
6. Late evening: Whole food for dinner.
7. Bedtime: Whole food before sleep. This could be fruits and vegetables.
The Various Types Of Protein Powders
It is very common for one to get confused when they visit a sports supplements shop or shop online for protein powders. The vast range of protein powders available can send one into a spin! Here is a small review about the various types of proteins available and which one to choose from.
The following are the various types of proteins available:
1. Whey protein isolate.
2. Whey protein concentrate.
3. Hydrolyzed whey.
4. Calcium Caseinate.
5. Egg white.
6. Whole egg.
7. Micellar Casein etc.
Whey proteins make up 20% of milk protein. Whey has an excellent amino acid profile, high Cysteine content, rapid digestion and an interesting variety of peptides.
Casein makes up 80% of milk protein. Casein has an excellent amino acid profile, slow digestion and interesting variety of peptides. Because of its slow digestion do not use it during workouts or in the immediate aftermath of workouts when you need a protein that can be digested rapidly.
Soy protein is a very controversial protein. Many people advocate it as an excellent food but it is better to avoid soy protein in the domain of fitness as better alternatives are easily available.
Protein blends contain a mixture of whey isolate, whey concentrate, casein, soy, and egg whites. What's the advantage of using a blend? Blended proteins serve to release the amino acids at varying rates of absorption and are much better as a protein supplement.
Whey hydrolysates (or hydrolyzed whey protein/peptides) are excellent as these proteins are available as a 'pre-digested' form - peptides which are easily absorbed by the body. They have the most anabolic potential and can be used pre-workout, during and post-workouts.
Whey proteins or whey isolate? Whey isolates have a higher biological value and 90-98% proteins compared to whey protein that has 70-85% proteins. Whey isolates are rapidly absorbed but the disadvantage is that they are more expensive. And just because the isolates are purer it does not mean they help build bigger muscles! It is entirely upto the individual to decide on which one to choose.
The following are the various types of proteins available:
1. Whey protein isolate.
2. Whey protein concentrate.
3. Hydrolyzed whey.
4. Calcium Caseinate.
5. Egg white.
6. Whole egg.
7. Micellar Casein etc.
Whey proteins make up 20% of milk protein. Whey has an excellent amino acid profile, high Cysteine content, rapid digestion and an interesting variety of peptides.
Casein makes up 80% of milk protein. Casein has an excellent amino acid profile, slow digestion and interesting variety of peptides. Because of its slow digestion do not use it during workouts or in the immediate aftermath of workouts when you need a protein that can be digested rapidly.
Soy protein is a very controversial protein. Many people advocate it as an excellent food but it is better to avoid soy protein in the domain of fitness as better alternatives are easily available.
Protein blends contain a mixture of whey isolate, whey concentrate, casein, soy, and egg whites. What's the advantage of using a blend? Blended proteins serve to release the amino acids at varying rates of absorption and are much better as a protein supplement.
Whey hydrolysates (or hydrolyzed whey protein/peptides) are excellent as these proteins are available as a 'pre-digested' form - peptides which are easily absorbed by the body. They have the most anabolic potential and can be used pre-workout, during and post-workouts.
Whey proteins or whey isolate? Whey isolates have a higher biological value and 90-98% proteins compared to whey protein that has 70-85% proteins. Whey isolates are rapidly absorbed but the disadvantage is that they are more expensive. And just because the isolates are purer it does not mean they help build bigger muscles! It is entirely upto the individual to decide on which one to choose.
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The Timing Of Consumption Of Protein Supplements
Since there are so many forms of proteins how should one use these powders especially with relation to our diet schedule and workout schedule?
Whey protein: Prior to a workout, breakfast or within 6 hours after a workout.
Casein protein: Anytime of the day except breakfast, just before workout or within 6 hours after a workout.
Blend proteins: Use these outside the 6-hour post-workout window at any time of the day.
Whey hydrolysates: Excellent to be used pre, during and post-workout as they offer a quickly absorbable form of proteins.
The best recommendation that I can give is for the BLEND PROTEINS. They are an excellent source of proteins and have the advantage of offering varying rates of absorption throughout the day.
Whey protein: Prior to a workout, breakfast or within 6 hours after a workout.
Casein protein: Anytime of the day except breakfast, just before workout or within 6 hours after a workout.
Blend proteins: Use these outside the 6-hour post-workout window at any time of the day.
Whey hydrolysates: Excellent to be used pre, during and post-workout as they offer a quickly absorbable form of proteins.
The best recommendation that I can give is for the BLEND PROTEINS. They are an excellent source of proteins and have the advantage of offering varying rates of absorption throughout the day.
Some Top Recommendations For Protein Powders
Check out some of these good suggestions!
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by rajgopal
Hello guys n' gals,
I am a medical doctor with aesthetic medicine as my specialty. I perform liposuctions, facial fat transfers, BOTOX, Mesotherap... (more)
I am a medical doctor with aesthetic medicine as my specialty. I perform liposuctions, facial fat transfers, BOTOX, Mesotherap... (more)
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