The Bodybuilder’s Best Protein Friends
Proteins are units which are involved in building up the body’s cells. Amino acids, which are the simplest protein elements, perform the task of forming the muscle tissue.
A bodybuilder’s consumption of proteins is determined by the number of tasks they perform and whether they are taking any supplements. Protein levels for all bodybuilders should always be above 3/4 of 1 gram per body weight. The standard male body requires a daily net protein consumption of 120 grams.
Lean meats are known to contain more protein content than less lean ones. However, not many have the courage to take unusual combinations on their list of meals in the name of adding up to their daily protein need. 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. MRP (Meal Replacement) and Protein Shakes are the two types of protein shakes available on sale. MRPs are not preferred as much by bodybuilders due to their increased fat and carbohydrate content. Protein Shakes have carbohydrates below 5g and proteins between 20-25g, which favors the bodybuilders who would wish to hit the 200g per day target much faster.
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. Due to its rich endowment with branched amino acids, it is used as a standard against all other proteins. Nonetheless, pure whey products contain too much lactose, which causes difficult digestion and bloating.
Renowned for its trait of staying longer before being broken down in the stomach, casein is another one of these major proteins. Though lesser in body-building capacity than whey, its slow digestive nature makes it the best bedtime snack. All through the night, the muscle cells receive a steady supply of amino acids from the slow casein breakdown.
Egg protein, though quite costly, is easily digestible and has good bio-availability. Though impressive, its amino acid profile is not as good as that of whey.
The Genus protein, which is extracted from the yellow pea, stands out as a high quality vegetable protein. With its complementing nature on the whey protein due to high levels of arginine and glutamine, the Genus protein serves as the second best. The low fat levels give the stomach an easy time to digest this protein.
Soy protein, is avoided by many bodybuilders due to its estrogenic flavones which have a fattening tendency on the muscle.
The best protein shake combination is a mixture of whey and genus protein.