Protein Supplementation

Protein

Protein Supplement (shakes) are made from protein powder and milk. This is the number one, most popular bodybuilding supplement.

Bodybuilders may supplement their diets with protein to add Extra protein to their diet who’s goal is muscle building. An added benefit is supplementation often costs less to compared to meat and fish products and can be consumed in larger amounts more easily, comparted to meat and fish. Protein Supplements can also control the consumption of carbohydrates and fats by their ingredients. Bodybuilders require higher-than-average quantities of protein to support maximal muscle growth where their goal is increase size, mass and strength. Protein supplements are sold in ready-to-drink shakes, bars, meal replacement products, snacks, gels and powders. Protein powders are the most popular and may have flavoring added for palatability. The quality of protein powder today is extremely good, generally they mix very easily with water, milk or juice and is generally consumed immediately before and after exercising, or in place of a meal. Protein is available in different sources and most companies offer a variety of supplements which vary in protein quality depending on their amino acid profile and digestibility:

  • Whey protein contains high levels of all the essential amino acids and branched-chain amino acids. It also has the highest content of the amino acid cysteine, which aids in the biosynthesis of glutathione. For bodybuilders whey protein provides amino acids used to aid in muscle recovery. Whey protein is derived from the process of making cheese from milk. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29–89% protein by weight whereas whey isolate is 90%+ protein by weight. Whey hydrolysate is enzymatically predigested and therefore has the highest rate of digestion of all protein types. Whey protein is usually taken immediately before and after a workout
  • Casein protein or milk protein has glutamine, and casomorphin. Casein is usually taken before going to bed.
  • Soy protein from soybeans contain isoflavones, a type of phytoestrogen.
  • Egg-white protein is a lactose- and dairy-free protein.
  • Hemp protein from hemp seed, contains highly-digestible protein, and hemp oil is high in essential fatty acids.
  • Rice protein, when made from the whole grain, is a protein source that is highly digestible and allergen free. Since rice protein is low in the amino acid lysine, it is often combined with pea protein powder to achieve a superior amino acid profile.
  • Pea protein is a hypoallergenic protein with a lighter texture than most other protein powders. Pea protein has an amino acid profile similar to that of soy, but pea protein does not elicit concerns about unknown effects of phytoestrogens Pea protein is also less allergenic than soy. Pea protein has high fiber content and has no allergic ingredients and therefore is easy for digestion as compared to whey protein. Pea protein is a slow digesting protein and is able to keep you full longer.

Some nutritionists claim that osteoporosis may occur from excessive protein intake because protein can put pressure on the kidneys and lead to bone loss due to calcium leaching. However, some have suggested that higher calcium excretion may be due to a corresponding increase in protein-induced calcium absorption in the intestines. Always consult your health phyician before starting a high intensity workout regime.

In addition to complete proteins, some supplements will contain protein fragments such as branched-chain amino acids (Bcaa’s) or individual amino acids such as glutamine. Amino acids are considered to be inferior to whole protein and have been used by some companies to artificially inflate and falsify protein values in their product (protein spiking). Many protein supplements explicitly indicate on the label that no protein spiking has occurred.

Shaker Bottles are commonly used to mix supplements. These often have mesh or a metal whisk inside to breakdown lumps within the mixture.

Protein For Bodybuilders And Sports Athletes

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