| The first thing every bodybuilder needs to know is the | | | | most popular types of protein powders are whey, |
| importance of getting enough protein in your daily diet. | | | | casein, egg, and soy. |
| Although plenty of protein can be consumed in the | | | | Whey protein is by far the most popular and most |
| form of whole foods, bodybuilders typically use a | | | | heavily used protein supplement. Whey protein is |
| combination of beef, foul (chicken, turkey), fish and | | | | cheaper per gram of protein than most other types of |
| protein supplements in powder or liquid form. | | | | protein. Whey protein is absorbed very quickly by the |
| The popularity of supplemental protein has grown for | | | | digestive system and reaches the muscles quickly. |
| many reasons. Let's look at a typical 200 pound | | | | Whey protein is best used as the first meal of the day |
| bodybuilder. Our bodybuilder must consume 1 to 1.5 g | | | | because your body has not had any protein for many |
| of high quality protein per pound of body weight each | | | | hours during the night and you want to get it in your |
| day. This means he should average 250 g of protein | | | | bloodstream right away. Use whey protein immediately |
| each day. This protein intake should be divided into 5 or | | | | following a workout because this is the most important |
| 6 meals to be consumed throughout the day. Six | | | | time to take in a large quantity of protein and you |
| meals per day, our bodybuilder needs to consume an | | | | want to get to your muscles as soon as possible. |
| average of about 40 g of protein at each meal. | | | | Casein protein is a bit more expensive than whey |
| Let's look at the protein content of some common | | | | protein, but is absorbed at a much slower rate. This |
| bodybuilding foods: | | | | fact makes casein protein the supplement of choice |
| 8 ounces of various steaks: 45g protein, 10g fat | | | | right before bedtime. A generous serving of casein |
| 6 ounces chicken breast: 40g protein, 2g fat | | | | protein can provide your muscles with a steady supply |
| 6 ounces Turkey breast: 30g protein, 1g fat | | | | of protein for 5 to 6 hours as opposed to 1 or 2 hours |
| 8 ounces pork chop: 30g protein, 6g fat | | | | for whey protein. Casein protein is also an excellent |
| 4 ounces hamburger (90%): 15g protein, 10g fat | | | | choice if you think it may be a long time before your |
| 1 can chunk light tuna (6.25 oz): 40g protein, 1g fat | | | | next protein serving. |
| 1/2 cup cottage cheese: 12g protein, 2g fat | | | | Egg protein is not nearly as popular as whey or casein |
| 1 large egg: 6g protein, 3g fat | | | | mostly because of its cost. It is, however an excellent |
| Using a combination of these excellent foods, you can | | | | supplement with a high BV (Biological Value is used to |
| easily meet your requirements for 3 or 4 of your 6 | | | | indicate how much of the protein is actually used by |
| meals each day. However, you can imagine how much | | | | the body) and excellent amino acid profile. I like to add |
| time it would take to prepare and eat six meals every | | | | egg protein to my whey and casein shakes for variety |
| day using these foods, not to mention extremely | | | | or occasionally as a substitute. |
| expensive! | | | | Soy Protein, which comes from the soy bean, while |
| This is why supplemental protein comes into play. They | | | | popular with vegetarians, is slightly inferior to whey, egg |
| provide you with a quick, convenient, and relatively | | | | and casein protein. While this may be true based upon |
| inexpensive way to add those extra 2 or 3 proteins | | | | its incomplete amino acid profile, it is still an excellent |
| servings each day. As an added bonus, the better | | | | way to add variety to your protein intake, and is |
| quality protein powders taste excellent! Protein powder | | | | recommended as an addition to your overall |
| supplements come in many different types, | | | | supplement diet. |
| formulations, and flavors. | | | | Protein supplements are by far the most popular |
| Protein consists of amino acids, which are the very | | | | supplement in the bodybuilding world. I suggest |
| building blocks of muscle tissue. There are 22 amino | | | | purchasing from a name brand to be sure you are |
| acids, some of which the body can make on it's own, | | | | getting a quality product. If you are new to bodybuilding |
| and some that must be provided in the diet. The | | | | and supplements, some of the top selling quality brands |
| combination of the different amino acids in a protein | | | | are BSN, MuscleTech, Optimum Nutrition, Twinlab, |
| source is called the amino acid profile. Each type of | | | | Cytosport, EAS, and the list goes on. I recommend |
| protein has a different amino acid profile. This is why it | | | | trying several different brands and flavors until you find |
| is best to eat a variety of proteins sources as well as | | | | one you really like. I will occasionally switch brands just |
| use a variety of protein powder supplements. The | | | | for variety and possibly if I come across a good sale! |