The Best Protein Options for Bodybuilding
Proteins are units which are involved in building up the body’s cells. The muscle cells are composed of basic protein structures known as amino acids.
The addition of supplements to a bodybuilder’s diet, coupled to the intensity of activity will determine the levels of proteins they’ll need in their diet. Protein levels for all bodybuilders should always be above 3/4 of 1 gram per body weight. For the average male, daily protein intake should be 120 grams.
Lean meats should be prioritized over the less lean ones due to higher protein content. However, most people wouldn’t want to eat meals they might consider awkward such as ten eggs in the morning, two rump steaks in the afternoon and three chicken breasts in the evening. For this reason, protein shakes, which are rich in protein supplements have become a darling to many bodybuilders.
Protein shakes are available in varying flavors, which makes them much more popular than before. The protein shake supplements come in 2 broad classes which are: MRP (Meal Replacement) and Protein Shakes. Since the higher fat and carbohydrate content in MRPs adds more to the work of meeting the daily protein threshold, bodybuilders are not much enthusiastic about them. On the other hand, Protein Shakes have minimal carbohydrates and high-level protein, which makes them the preferred option.
Each protein shake carries different combinations of protein supplements, of which 5 are the most paramount. The diverse advantages and disadvantages associated with the different proteins dictate their combination of choice for maximum benefit.
Whey, tops the list. Rich in branched chain amino acids, whey stands as a standard via which all other proteins are assessed. However, products containing 100% whey are reported to contain high lactose amounts, which pose digestion difficulties and boating.
Casein, another dairy product, is popular for its ability to spend longer time in the stomach. Though slightly inferior to whey in its muscle-building capacity, it is considered the best protein during night-time. The muscle cells remain well fed even during a long night’s rest.
Egg protein, though quite costly, is easily digestible and has good bio-availability. Though with all the great qualities, the egg protein amino acid make-up is still not as good as that of whey.
Genus protein is vegetable based, originating from the yellow pea. It contains the highest portions of glutamine and arginine, making it the best complement for whey. With very low fat levels, it is the easiest to digest.
Soy protein, is characterized by female-like estrogen agents which enhance smoothening and fattening of muscles, thus being avoided by bodybuilders.
With the above knowledge, a blend of genus and whey proteins make the perfect buddy for the bodybuilder.