Bodybuilding Protein Supplements

As every bodybuilder should know, getting enough protein in your daily diet is an absolute must. While it is certainly possible to get enough protein by eating whole foods, most bodybuilders use a combination of red meat, chicken, fish and protein powder supplements.

Protein powder supplements are extremely popular for several reasons. Let's look at a typical 200 pound bodybuilder. Our bodybuilder must consume 1 to 1.5 g of high quality protein per pound of body weight each day. This means he should average 250 g of protein each day. This protein intake should be divided into 5 or 6 meals to be consumed throughout the day. Six meals per day, our bodybuilder needs to consume an average of about 40 g of protein at each meal.

Let's look at the protein content of some common bodybuilding foods:

8 ounces of various steaks: 45g protein, 10g fat
6 ounces chicken breast: 40g protein, 2g fat
6 ounces Turkey breast: 30g protein, 1g fat
8 ounces pork chop: 30g protein, 6g fat
4 ounces hamburger (90%): 15g protein, 10g fat
1 can chunk light tuna (6.25 oz): 40g protein, 1g fat
1/2 cup cottage cheese: 12g protein, 2g fat
1 large egg: 6g protein, 3g fat

Using a combination of these excellent foods, you can easily meet your requirements for 3 or 4 of your 6 meals each day. However, you can imagine how much time it would take to prepare and eat six meals every day using these foods, not to mention extremely expensive!

This is where protein powder supplements enter the picture. They provide you with a quick, convenient, and relatively inexpensive way to add those extra 2 or 3 proteins servings each day. As an added bonus, the better quality protein powders taste excellent! Protein powder supplements come in many different types, formulations, and flavors.

Protein is made up of building blocks called amino acids. There are 22 amino acids, some of which the body can make on its own, and some that must be provided in the diet. The combination of the different amino acids in a protein source is called the amino acid profile. Each type of protein has a different amino acid profile. This is why it is best to eat a variety of proteins sources as well as use a variety of protein powder supplements. The most popular types of protein powders are whey, casein, egg, and soy.

Whey protein is by far the most popular and most heavily used protein supplement. Whey protein is cheaper per gram of protein than most other types of protein. Whey protein is absorbed very quickly by the digestive system and reaches the muscles quickly. Whey protein is best used as the first meal of the day because your body has not had any protein for many hours during the night and you want to get it in your bloodstream right away. Use whey protein immediately following a workout because this is the most important time to take in a large quantity of protein and you want to get to your muscles as soon as possible.

Casein protein is a bit more expensive than whey protein, but is absorbed at a much slower rate. This fact makes casein protein the supplement of choice right before bedtime. A generous serving of casein protein can provide your muscles with a steady supply of protein for 5 to 6 hours as opposed to 1 or 2 hours for whey protein. Casein protein is also an excellent choice if you think it may be a long time before your next protein serving.

Egg protein is not nearly as popular as whey or casein mostly because of its cost. It is, however an excellent supplement with a high BV (Biological Value is used to indicate how much of the protein is actually used by the body) and excellent amino acid profile. I would recommend using egg protein to mix with your whey protein or occasionally substitute for your whey protein.

Soy Protein is a plant based protein and is considered by some to be inferior to all other types of protein. While this may be true based upon its incomplete amino acid profile, it is still an excellent way to add variety to your protein intake, and is recommended as an addition to your overall supplement diet.

Protein supplements are by far the most popular supplement in the bodybuilding world. I suggest purchasing from a name brand to be sure you are getting a quality product. If you are new to bodybuilding and supplements, some of the top selling quality brands are BSN, MuscleTech, Optimum Nutrition, Twinlab, Cytosport, EAS, and the list goes on. I recommend trying several different brands and flavors until you find one you really like. I will occasionally switch brands just for variety and possibly if I come across a good sale!

Author: David Monyer

David Monyer has been involved in bodybuilding for the last 20 years, making most of his muscle gains in his basement gym, as well as different clubs and gyms over the years. For more information on recommended protein supplements, visit http://www.RockSolidBodybuilding.com

Keywords : protein, bodybuilding, whey, casein, soy, supplements

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