PROTEIN IS KING

PROTEIN IS KING

COMBINE SOLID FOOD AND SUPPLEMENTS

Use supplements in combination with solid meals to ensure that you are getting your daily macronutrient (protein, carbohydrates, fat) quota. In general this represents 5-6 small meals and 2-3 shakes. Put small amounts of food in your body every 3 hours. Protein should be consumed at an amount representing 2-3grams per kilogram of bodyweight. If you weigh 80kgs, you should aim to get 160-240grams of protein per day. Around 70% should come from solid food and the rest can come from supplements.

PROTEIN IS KING

As you all know protein is a very essential macronutrient for bodybuilding. Ingested proteins are digested into amino acids which are then used up by the body to make body proteins (enzymes, hormones, muscle tissue etc). As mentioned above, for hard training athletes, the minimum amount of protein is 2-3g/kg of bodyweight per day. This daily protein amount should be spread into 6-7 small intakes. Dot not make the mistake of consuming too much protein at one go as the body has a limit to how much protein it can absorb and assimilate in a meal. Aim roughly for 30-40grams of protein per meal.

Amino acids are the building blocks of proteins. Most amino acids can be synthesized by the body and are thus called “non-essential” amino acids. Some amino acids cannot be made by the body and thus should be obtained from the diet. They are called “Essential” amino acids.

Vegetable proteins (low Biological Value) have been considered “inferior” to animal proteins (High Biological Value) because they do not supply the full spectrum of amino acids. Some essential amino acids are lacking in vegetable proteins. For example, soy protein lacks the essential amino acid methionine. Vegetarian bodybuilders therefore do not rely on only one protein source and rather combine different (complementary) protein sources. This ensures that they are getting the full spectrum of essential amino acids. Lacto-vegetarians can use milk and dairy products to obtain their protein. Lacto-Vegetarian bodybuilders also have a very strong ally by their side in the form of Whey and Casein protein which are dairy proteins of very high biological value. Notable vegetarian bodybuilders include Mr. Universe Bill Pearl, former IFBB Pros Steve Brisbois, Andreas Cahling, India’s new IFBB Pro Varinder Ghuman and also numerous impressive natural bodybuilders.

Good animal sources of protein for the bodybuilder include chicken, meat, fish and eggs. The sports supplement market is loaded with protein supplements of all types and brands, each claiming to be superior to the other. The amazing variety of protein supplements can be confusing to the unaware bodybuilder but to help matters I will publish soon a guide that lists the various protein supplement types.

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Pros and Cons of Whey Protein

  Whey protein is known for its high BCAA content, also known as branched chain amino acids. It actually has a higher amount of naturally occurring branched chain amino acids than any food. This makes it very high quality and knowing this goes a long way when determining the pros and the cons.

Function

• Protein itself is responsible for hundreds of functions in the body. It helps with muscle preservation, weight maintenance, cell regeneration, hair growth, immunity and healthy skin just to name a few things.

Types

• There are two different types of whey protein. They are called whey protein concentrate and whey protein isolate. Of the two, whey isolate is more pure. It is approximately 90 percent pure protein while the concentrate is 75 percent. In supplement form, they come in concentrate, isolate and a blend that contains both varieties.

Features

• Whey protein is one of the two protein extractions from the milk of cows. It is actually a by-product of cheese when it is going through production. Other than a marginal amount found in milk, there are no actual foods that contain whey protein, but it can be bought in powdered form. Whey protein is assimilated well by the body and it contains all the essential amino acids. Whey protein isolates are very low in fat, carbs and lactose. Whey concentrates are cheaper but they have higher fat and lactose contents. The best bang for your buck is the combination protein powder that has both varieties in it. This powder also has a great amino acid profile.

Identification

• Hydrolyzed whey protein is a form of whey that is mostly used in baby formulas or for medical purposes. It is broken down into tiny fragments called peptides. This type of whey protein is also less likely to cause allergic reactions.

  Whey protein is also a good choice for vegetarians, but only if they allow dairy in their diets.

  People with lactose intolerance can also take whey protein. But the important thing to do is always get a whey isolate form with less than .1 grams of lactose per tbsp. Whey concentrates should be avoided as they are generally high in lactose and the content tends to vary with different brands.

Effects

• Eating the right amount of protein can help facilitate weight maintenance or loss, it can boost immunity, strengthen bones and repair damaged muscle cells, especially right after a hard workout. It is also an effective resource for burn victims as protein is lost through wounds and it requires more for the healing process.

Considerations

• Although whey protein is a great source it should still be used in correct amounts. According to RDA guidelines, the recommended amount of protein a day is .8 grams per kilogram of body weight. Another thing to take into consideration is overdosing on whey protein. The body can only process and digest so much at a time. If an overabundance is taken, it will be excreted from the body, stored as fat or ultimately used for energy. But processing these high amounts of protein can really tax the liver and kidneys which can lead to problems down the road. One more consideration to take is if you have any allergies to dairy proteins, it would be a good idea to consult with your doctor before taking whey protein.

Warning

• High amounts shouldn't be taken by people with pre-existing kidney problems. In either case, proper hydration is of utmost importance when supplementing with whey protein as it takes the body a lot of water to metabolize. An easy rule of thumb is drink eight, 8 oz. glasses of water a day.

Read more: Pros and Cons of Whey Protein | eHow.com http://www.ehow.com/about_4781473_pros-cons-whey-protein.html#ixzz2RJlKkB2T