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| Whey Protein If you have been interested in bodybuilding for at least 10 minutes, you have heard of whey protein. It is the most popular protein on the market because it is a high quality protein that is CHEAP! There are different types of whey protein, but the differences are relatively minor. In general you just need to know that whey protein is a high quality, fast digesting protein. Drink a shake that contains about 40-50 grams of whey protein (usually about 2 scoops) immediately after a workout when your muscles are primed to absorb it quickly. Also, use whey as soon as you get up in the morning when your muscles are starved for protein! Casein Protein Casein protein is a slow digesting protein made from milk. This kind of protein is best used when you need to feed your muscles over a long period of time, such as during the night, or when your next meal is several hours away. Casein can take as much as 7 hours to be fully digested. Soy Protein Soy protein is the protein of choice for vegetarian bodybuilders and those who are lactose intolerant. It is a fast digesting protein similar to whey and is sometimes used in addition to whey and casein. Egg Protein Egg protein may be labeled as egg protein, egg white protein, egg white solids or egg white album in. Egg protein has a great amino acid profile as well as a very high biological value. It contains a large quantity of sulfur containing amino acids that are important to support the body's hormone producing pathways. Egg protein also contains practically no carbohydrates or fat which is great for those who are on a diet. Egg protein may be the best choice for bodybuilders who are allergic to any type of milk proteins such as whey or casein. Rice Protein Rice protein, lesser known than the other three, is also an excellent choice for vegetarians. In addition, it works well for those with food allergies and is more easily digested than other proteins. |
Rock Solid Bodybuilding Protein Supplement Recommendations We use the following schedule as a guideline for anyone who is trying to increase muscle mass: 6 AM 20 grams Whey 20 grams Casein Protein Shake 7 AM- 8 AM 20-30 grams of protein from meat or eggs with breakfast 10 AM 20-30 grams of protein from cottage cheese, tuna or Whey protein shake. (I like to add a scoop or two of strawberry Whey powder to my Dannon Light Yogurt) Noon 30-40 grams of protein from light lunch meat such as turkey, ham or chicken breast. Tuna egg salad, or precooked chicken breast. 2 PM 20-30 grams of protein from cottage cheese, tuna, yogurt, or Whey protein shake. 5 PM- 6 PM 30-40 grams of protein from chicken, turkey, beef, fish with dinner. PRE-Workout 10-20 grams Whey protein powder with a high quality preworkout supplement with Creatine, glutamine and NO booster. (I use BSN NO-Xplode) POST-Workout 40-50 grams of Whey Protein along with 5 grams of Creatine and 5 grams of glutamine. This is the most important time to take a fast-digesting protein. Before Bed 30- 40 grams of Casein Protein. 2 AM- 3 AM 20-30 grams of Whey and Casein protein mixture. This plan basically comes down to taking in protein every 2-3 hours whenever possible. |
The Rock Solid Guide to Protein
| Optimum Nutrition Gold Whey 5.15 lbs All Star: $38.95 |
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| $14.55 All Star Health |
| $11.49 All Star Health |
| Optimum Nutrition 100% Egg Protein 2 lbs All Star Price: $26.50 |
| Optimum Nutrition Casein Protein 2 lbs All Star Price: $24.95 |
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 45 g protein 10 g fat
6 ounces chicken breast 40 g protein 2 g fat
6 ounces Turkey breast 30 g protein 1 g fat
8 ounces pork chop 30 g protein 6 g fat
4 ounces hamburger (90%) 15 g protein 10 g fat
1 can chunk light tuna (6.25 oz) 40 g protein 1 g fat
½ cup cottage cheese 12 g protein 2 g fat
1 large egg 6 g protein 3 g 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 it’s own, and some that must be provided in the diet. The combination
of the different amino acid 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 protein 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 fast. 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 quickly. Use whey protein immediately following a
workout because this is the most important time to take can 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 protein 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.
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 45 g protein 10 g fat
6 ounces chicken breast 40 g protein 2 g fat
6 ounces Turkey breast 30 g protein 1 g fat
8 ounces pork chop 30 g protein 6 g fat
4 ounces hamburger (90%) 15 g protein 10 g fat
1 can chunk light tuna (6.25 oz) 40 g protein 1 g fat
½ cup cottage cheese 12 g protein 2 g fat
1 large egg 6 g protein 3 g 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 it’s own, and some that must be provided in the diet. The combination
of the different amino acid 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 protein 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 fast. 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 quickly. Use whey protein immediately following a
workout because this is the most important time to take can 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 protein 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.
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